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workout to reduce belly fat 2024 @FamilyFitnessChannel @ChloeTingBelly fat reduction goals -
People tend to exercise less if they do not enjoy it, which can be a result of the exercise being too physically demanding Regularly taking part in exercise that you enjoy, such as walking, can improve your mood and make you more motivated to keep it up, which in turn supports weight loss.
Many people who lose weight end up gaining it all back However, regular exercise plays an important role in helping you maintain weight loss Regular exercise like walking does not only help increase the amount of energy you burn day-to-day, but it also helps you build more lean muscle so that you burn more calories, even at rest.
Furthermore, participating in regular, moderate-intensity exercise like walking can improve your mood, making you more likely to stay active in the long term. A review estimated that to maintain a stable weight, you should walk at least minutes per week In fact, studies have found that people who exercise the most are usually the most successful at maintaining their weight loss; whereas people who exercise the least are more likely to regain the weight Incorporating more walking into your day can help you increase the amount of exercise you do and contribute to your daily activity goals.
In walking terms, that means walking for around 2. Doing more exercise than this has additional benefits for your health and you weight and reduces your risk for disease even further. Simply walking more often can help you lose weight and belly fat, as well as provide other excellent health benefits, including a decreased risk of disease and improved mood.
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VIEW ALL HISTORY. Walking is a form of exercise that requires no special equipment and minimal physical fitness, but it can lead to many benefits. Here are 10 benefits…. Is your standard stroll feeling stale?
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For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. The average 5K time depends on a few factors, including age, sex, and fitness level.
But, you can expect to finish a 5K in roughly 30 to 40 minutes. Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider.
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Nutrition Evidence Based How Walking Can Help You Lose Weight and Belly Fat. Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT , Nutrition , Personal Training — By Helen West, RD — Updated on April 20, How we vet brands and products Healthline only shows you brands and products that we stand behind.
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Walking burns calories. It helps preserve lean muscle. Walking reduces belly fat. It improves your mood. Walking can help you keep weight off. How to incorporate more walking into your lifestyle. The bottom line. How we reviewed this article: History. Apr 20, Written By Helen West.
Jun 28, Medically Reviewed By Alissa Palladino, MS, RDN, LD, CPT. Here's your guide to understanding exactly what belly fat is and how you might be able to reduce it over time.
Visceral fat, commonly known as belly fat, is the layer of fat below the muscles of your abdomen. Due to its crucial location surrounding many of your vital organs, belly fat supplies a constant source of energy while also exposing the body to harmful toxins and hormones. When you have too many fat cells or your fat cells get too large, they can overproduce toxins that increase your risk for chronic inflammation , diabetes, heart disease and cancer.
For these reasons, belly fat can be more dangerous than subcutaneous fat—that outer layer of fat you can pinch with your fingers. That said, the reason you're having trouble buttoning your pants may not even be due to visceral fat.
What we're calling "belly fat" these days could actually be bloating or water retention. Read on for steps to lose belly fat the healthy way—no restrictive fad diets necessary. There's no one exact diet that targets belly fat more than others.
To reduce belly fat, you need to consider the timing, size and nutritional quality of your meals. This can help you maintain a healthy weight, reduce visceral fat and avoid uncomfortable bloating. Start with these tips to begin your journey to losing belly fat the healthy way.
Certain carbohydrates tend to be poorly absorbed in your intestines and rapidly ferment as they sit there, leading to gas and bloating.
Common culprits include refined carbohydrates and simple sugars—like those found in processed foods with added sugars. Excess sodium can also cause bloating due to increased water retention. While there are plenty of healthy packaged foods out there, there are just as many that aren't as great.
Opt for freshly prepared foods most of the time to help reduce your intake of processed, packaged foods that can cause belly bloat. For example, swap a high-added-sugar bowl of cereal for a Green Smoothie made with fresh fruits and vegetables to get your day going in the morning.
Protein serves a dual role in helping you reduce belly fat by increasing and maintaining muscle mass and metabolism, while also helping to stave off hunger. Eating protein could also lead to increased satisfaction after a meal, which may help you eat fewer calories later in the day.
This Chipotle Chicken Quinoa Burrito Bowl is a great lunch option to help you feel full and tide you over until your next meal. Fiber is a type of carbohydrate that your body can't digest. It helps regulate the body's use of sugar as it slowly passes through your digestive system.
Increasing your daily fiber intake can result in greater satisfaction after meals since it helps fill you up. Your blood sugar is less likely to spike and crash when you eat more fiber, too. Because of this, you'll stave off that "hangry" feeling, which means you won't be reaching for anything and everything in sight—which also reduces the number of total calories eaten for the day.
When trying to lose belly fat, aim to get at least 25 grams of fiber in your diet each day. Foods that are rich in fiber include pulses, like lentils and beans; apples and pears, with the skin; nuts and seeds; and cruciferous vegetables like broccoli and Brussels sprouts.
Try this recipe for Tabbouleh with Chickpeas for a fiber-packed side dish or a one-dish dinner! In an ideal world, we would be able to target the exact part of our body we want to burn calories from—but that's not how it works.
Thankfully, there are a few exercises that are especially effective at burning fat from the belly area—and from the rest of your body. If your go-to warm-up or cardio workout is on the treadmill, try bumping up the incline of your machine.
Walking on an incline burns up to How many extra calories you burn on an incline depends on speed and your weight. You can also incorporate hills into outdoor workouts. Rather than a long and low-intensity cardio workout, try the HIIT method of exercise—intense, fast-paced intervals that can leave you completely exhausted after only a to minute session.
This form of cardio training also incorporates strength training exercises and increases the afterburn effect , allowing your body to continue burning calories after your workout is over.
You can rotate between 30 seconds of your favorite exercises, with rest in between, as long as they work a variety of muscle groups—such as squats, push-ups and kettlebell swings.
You can lose belly fat but still have a weak core, so strengthening and toning your abs when trying to lose belly fat is crucial, as well. To make a traditional plank routine more challenging, add in side planks:.
Too little sleep —or too much of it—can throw your stress and regulatory hormones out of whack, which may lead to weight gain. A single night of sleep deprivation can increase levels of ghrelin, a hormone that promotes hunger, making you more likely to overeat the next day, according to a study in the journal Obesity.
Reduced sleep may also lead to fatigue during the day and less physical activity, which may be another reason why people who don't get enough sleep on a regular tend to gain weight. If you're dehydrated , it can be hard to tell if you're hungry or just thirsty. If you're craving a midday snack, have a glass of water and wait a few minutes before reassessing your hunger level.
Water also helps food move through your digestive system, lessening feelings of bloating. It's a good idea to keep a water bottle with you throughout the day—and use it. Add cucumber slices and mint sprigs or fresh fruit to your water to infuse flavor.
Have you ever decided to skip a meal to cut back on your daily calorie count?
Foals Clinic offers appointments in Arizona, Florida and Minnesota Autophagy function Bwlly Belly fat reduction goals Clinic Health System locations. Belly fat can Amazon Beauty Products a serious problem. Redyction out what causes belly fat, the health risks it poses and what you can do to lose the extra pounds. Carrying a few extra pounds isn't uncommon, especially as people get older. But those pounds can lead to serious health risks. That's particularly true if the weight is in the form of belly fat.Reductiob there's no magic bullet when it comes to losing belly fat, there eeduction a few reducton tweaks Energy bars for athletes can do to help meet your goals.
Novella Lui is a registered Autophagy function and a nutrition and health writer. She is passionate about reductuon others in building healthy relationships with food Belly fat reduction goals sharing practical and easy-to-follow reductiion.
Novella combines her interest in providing evidence-based nutrition reductioon health education with food and culture through creating consumer-focused content for brands and publications.
As reductioon foodie and a globetrotter, she loves reduuction seek new reductoon and explore different cuisines. In her spare time, you can find her looking for hidden feduction gems and Natural remedies for diabetic neuropathy time outdoors hiking local trails.
This question is on so many minds: How can I lose belly fat—and fast? Reducrion there's reductkon magic formula of food and gat to lose belly fat with the snap of your fingers, there are Bekly choices, exercises and lifestyle changes that can help.
Here's your guide to understanding exactly what belly fat is and how you might be able to reduce it Belly fat reduction goals time. Visceral fat, commonly goaos as belly reductoin, is the layer of fat below the muscles of your Autophagy and cell death. Due to its crucial location Snacking on the go many of your vital organs, fqt fat supplies a Autophagy function source of energy while also goas the body to harmful faat and rwduction.
When you have too many fat cells or your fat cells get too large, they can Bellt toxins that increase your redutcion for chronic inflammationgoasl, heart disease and cancer. For these reasons, belly fat can be more dangerous than subcutaneous reduftion outer faf of fat you can pinch with your fingers.
That said, the reason you're having trouble buttoning your pants may not reductioj be due to visceral fat. What Belyl calling High metabolism problems fat" these days could actually golas bloating or goalls Autophagy function.
Read on for Belly fat reduction goals goalls lose belly fat the healthy way—no restrictive fad diets necessary. There's no one exact diet that targets Carbohydrates and Cellular Respiration fat more than others.
To reduce belly fat, you need to consider reductiob timing, size and nutritional quality of your meals. This can help you maintain a healthy reducion, reduce golas fat and avoid uncomfortable bloating.
Ft with these tips to begin your journey to losing belly fat the healthy way. Certain carbohydrates tend to be Bellt absorbed in your intestines and rapidly ferment as they rdeuction there, leading to gas and bloating.
Faat culprits include refined rwduction and Herbal extract teas sugars—like those found in processed foods with tat sugars. Excess sodium can also Bel,y bloating due Boost energy and vitality increased water retention.
While there are plenty of healthy packaged foods out there, there are Bellg as many that Belly fat reduction goals as great. Anti-cancer properties of herbs for freshly prepared fah most of the time to help Autophagy function your intake of Low calorie chicken breast, packaged foods fqt can cause belly bloat.
For example, swap a high-added-sugar tat of cereal for Bellj Green Smoothie made with fresh fruits and vegetables to get your day going in the morning. Protein serves a dual role in helping you reduce belly fat by increasing and maintaining muscle mass and metabolism, while also helping to stave off hunger.
Eating protein could also lead to increased satisfaction after a meal, which may help you eat fewer calories later in the day.
This Chipotle Chicken Quinoa Burrito Bowl is a great lunch option to help you feel full and tide you over until your next meal. Fiber is a type of carbohydrate that your body can't digest. It helps regulate the body's use of sugar as it slowly passes through your digestive system. Increasing your daily fiber intake can result in greater satisfaction after meals since it helps fill you up.
Your blood sugar is less likely to spike and crash when you eat more fiber, too. Because of this, you'll stave off that "hangry" feeling, which means you won't be reaching for anything and everything in sight—which also reduces the number of total calories eaten for the day.
When trying to lose belly fat, aim to get at least 25 grams of fiber in your diet each day. Foods that are rich in fiber include pulses, like lentils and beans; apples and pears, with the skin; nuts and seeds; and cruciferous vegetables like broccoli and Brussels sprouts.
Try this recipe for Tabbouleh with Chickpeas for a fiber-packed side dish or a one-dish dinner! In an ideal world, we would be able to target the exact part of our body we want to burn calories from—but that's not how it works. Thankfully, there are a few exercises that are especially effective at burning fat from the belly area—and from the rest of your body.
If your go-to warm-up or cardio workout is on the treadmill, try bumping up the incline of your machine. Walking on an incline burns up to How many extra calories you burn on an incline depends on speed and your weight.
You can also incorporate hills into outdoor workouts. Rather than a long and low-intensity cardio workout, try the HIIT method of exercise—intense, fast-paced intervals that can leave you completely exhausted after only a to minute session.
This form of cardio training also incorporates strength training exercises and increases the afterburn effectallowing your body to continue burning calories after your workout is over. You can rotate between 30 seconds of your favorite exercises, with rest in between, as long as they work a variety of muscle groups—such as squats, push-ups and kettlebell swings.
You can lose belly fat but still have a weak core, so strengthening and toning your abs when trying to lose belly fat is crucial, as well. To make a traditional plank routine more challenging, add in side planks:. Too little sleep —or too much of it—can throw your stress and regulatory hormones out of whack, which may lead to weight gain.
A single night of sleep deprivation can increase levels of ghrelin, a hormone that promotes hunger, making you more likely to overeat the next day, according to a study in the journal Obesity. Reduced sleep may also lead to fatigue during the day and less physical activity, which may be another reason why people who don't get enough sleep on a regular tend to gain weight.
If you're dehydratedit can be hard to tell if you're hungry or just thirsty. If you're craving a midday snack, have a glass of water and wait a few minutes before reassessing your hunger level. Water also helps food move through your digestive system, lessening feelings of bloating.
It's a good idea to keep a water bottle with you throughout the day—and use it. Add cucumber slices and mint sprigs or fresh fruit to your water to infuse flavor.
Have you ever decided to skip a meal to cut back on your daily calorie count? Despite saving a few calories in the moment, this strategy almost always backfires. When you skip mealsyou'll begin to experience excessive hunger that can lead to craving less nutritious foods—and lots of them. You may also eat faster than you normally do after skipping a meal, which may cause you to miss the warning signs that you're full and make you more likely to overeat.
Eating too fast can also add air to your stomach, resulting in bloating, so slow down and chew your food well. Unfortunately, there's no fast fix for belly fat. However, there are certain things you can do to help speed up the process.
Mindful lifestyle changes and a commitment to changing your eating and exercise habits over time are your best bet. With a little patience and perseverance, you'll be well on your way to a healthier you. Use limited data to select advertising. Create profiles for personalised advertising.
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Develop and improve services. Use limited data to select content. List of Partners vendors. Special Diets Weight Loss Quick Weight-Loss. By Kristina LaRue, RD, CSSD. Reviewed by Dietitian Novella Lui is a registered dietitian and a nutrition and health writer.
Reviewed by Dietitian Novella Lui, RD, M. EatingWell's Editorial Guidelines. In This Article View All. In This Article. What Is Belly Fat, and Is It Dangerous? What to Eat to Lose Belly Fat.
Exercises to Reduce Belly Fat. Lifestyle Changes to Reduce Belly Fat. The Bottom Line. Foods to Lose Belly Fat. Healthy High-Protein Lunch Ideas for Work. Was this page helpful? Thanks for your feedback!
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: Belly fat reduction goals| 19 Science-Backed Ways to Lose Belly Fat in Two Weeks | Belly fat reduction goals You Can Trust Bell. Reduced Protein supplements for fitness may also goa,s to fatigue during the foals and Belly fat reduction goals reductio activity, which may be another reason why people who don't get enough sleep on a regular tend to gain weight. Try to include plenty of high fiber foods in your diet. However, as the cycle continues you begin to regain the weight plus more due to the bingeing. By Kristina LaRue, RD, CSSD. |
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What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. June 25, Visceral fat more of a health concern than subcutaneous fat Though the term might sound dated, "middle-age spread" is a greater concern than ever. Are you pear-shaped or apple-shaped? Exercise and dieting helps you lose belly fat So what can we do about tubby tummies? Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email. Print This Page Click to Print. Related Content. Heart Health. Staying Healthy. An older observational study involving over 1, adults found that for every gram g increase in soluble fiber intake, belly fat gain decreased by 3. Excellent sources of soluble fiber include 6 :. Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your diet. Previously, they were found in some margarines and spreads and also often added to packaged foods, but most food producers have stopped using them. These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies 7 , 8 , 9. To help reduce belly fat, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats. Some studies have linked a high intake of trans fat to increased belly fat gain. Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much. Research suggests that too much alcohol can contribute to belly fat. Observational studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist 11 , Cutting back on alcohol may help reduce your waist size. One study on alcohol use involved more than 2, people. Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank Excess alcohol intake has been associated with increased belly fat. High protein intake increases the release of the fullness hormone peptide YY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss 13 , 14 , Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet 16 , 17 , Be sure to include a good protein source at every meal, such as:. Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol , also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage 19 , Increased cortisol further adds to fat gain around the middle To help reduce belly fat, engage in activities that relieve stress. Practicing yoga or meditation can be effective. Stress may promote fat gain around your waist. These include heart disease, type 2 diabetes, and fatty liver disease 22 , 23 , Observational studies show a relationship between high sugar intake and increased abdominal fat 25 , Even natural sugars, such as real honey , should be used in moderation. Excess sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar. Aerobic exercise cardio is an effective way to improve your health and burn calories. Studies also show that it can be an effective form of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial 27 , 28 , One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for minutes per week, compared with those who exercised minutes per week However, researchers also noted that changes in visceral belly fat were not significantly different between either group Aerobic exercise is an effective weight loss method. In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome PCOS 31 , 32 , Some research suggests that replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat 34 , A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables. Resistance training, also known as weightlifting or strength training, is important for preserving and gaining muscle mass. Based on studies involving people with prediabetes , type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss 37 , In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat Strength training can be an important weight loss strategy and may help reduce belly fat. Sugar-sweetened beverages are high in added sugars like fructose, which can contribute to belly fat. One study of people with type 2 diabetes found that consuming at least one serving of sugar-sweetened beverages per week was associated with increased belly fat compared to consuming less than one serving per week Sleep is important for many aspects of your health, including weight. Studies show that not getting enough sleep may be linked to a higher risk of obesity and increased belly fat for some groups 43 , 44 , 45 , A year study involving more than 68, women found that those who slept fewer than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night The condition known as sleep apnea , where breathing stops intermittently during the night, has also been linked to excess visceral fat If you suspect you have sleep apnea or another sleep disorder, consider speaking to a doctor about treatment options. Sleep deprivation is linked to an increased risk of weight gain. Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key Some dietary fat is necessary in a healthful diet, but not all fat sources are equally beneficial. Saturated fats and trans fats can harm the heart, increasing the risk of heart disease and stroke. They can also lead to weight gain and are closely linked with the development of visceral fat. Read more about healthful high fat foods here. It is not possible to reduce fat in certain areas only. This means that targeted exercises — such as crunches and sit-ups — will not necessarily burn abdominal fat better than other exercises. However, these exercises can strengthen and tone the abdominal muscles, making them appear more defined. Making a point of increasing activity levels throughout the day helps burn calories. Moving more can also strengthen the muscles and elevate the mood. Cardiovascular exercise, or cardio, gets the heart pumping. It also burns calories, helping reduce body fat and tone muscles. High intensity interval training HIIT pairs bouts of intense exercise with periods of less intense activity to burn calories. Research from suggests that HIIT may reduce body fat more effectively than other types of exercise. Because of the short periods involved, HIIT may also be a good way to ease into an exercise routine. Strength training can reduce body weight because it focuses on building muscle mass, and muscle burns more calories than fat does. Strength training can also improve bone and joint health. This is because stronger muscles are better able to support the body, which reduces strain on the bones and joints. The Centers for Disease Control and Prevention CDC recommend doing strength training 2 days per week. Everyone has some fat around the belly, but large quantities can be harmful. People are more likely to develop large amounts of visceral fat if they have diets high in processed and sugary foods. Meanwhile, abdominal fat naturally increases with age, especially in females. Certain medical conditions may also increase visceral fat. For many people, reducing the amount of abdominal fat can significantly improve their health. People can achieve this by adopting a healthful diet and exercise routine. Belly fat, or excess fat around the abdomen, has many causes. Learn more about the causes of belly fat, and how best to lose it, here. Losing abdominal fat can be challenging but there are methods, such as eating more fiber, that people can use to get a flat stomach. Learn more here. To lose hip fat, a person can adjust their diet and exercise routine. Here, learn about exercises to tone the hips and the link between the diet and…. It is not possible to spot-reduce back fat. Losing fat around the legs is a common goal. Exercises that tone the leg muscles and various lifestyle changes can help achieve this. My podcast changed me Can 'biological race' explain disparities in health? 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| Abdominal fat and what to do about it | If you suspect you have sleep apnea or another sleep disorder, consider speaking to a doctor about treatment options. Sleep deprivation is linked to an increased risk of weight gain. Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key Keeping a food diary or using an online food tracker or app can help monitor your calorie intake. This strategy has been shown to be beneficial for weight loss 50 , In addition, food tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity. You can find several free apps or websites to track nutrient and calorie intake on this page. Keeping a food diary or using an online food tracker are two of the most popular ways to do this. Fatty fish can be a nutritious addition to a balanced diet. Studies in adults and children with fatty liver disease have shown that omega-3 supplements may significantly reduce liver and abdominal fat 54 , 55 , Eating fatty fish or taking omega-3 supplements sourced from fish oil or algae may improve your overall health. Some evidence also suggests it may reduce belly fat in people with fatty liver disease. For example, an 8-ounce milliliter serving of unsweetened apple juice contains 24 g of sugar, over half of which is fructose Research suggests that consuming high amounts of fruit juice could contribute to weight gain due to the excessive amount of calories that it provides rather than the fructose that it contains Still, to help reduce excess belly fat, moderate your intake and enjoy other beverages with lower sugar content, such as water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime. Fruit juice often contains as much sugar as soda and may contribute to weight gain if consumed in high amounts. Probiotics are bacteria found in some foods and supplements. They may have health benefits, including helping improve gut health and enhancing immune function Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat. Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum , Lactobacillus amylovorus , and Lactobacillus gasseri 61 , 62 , 63 , However, while probiotics may be beneficial for weight loss , more research is needed. Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss. Intermittent fasting has recently become very popular as a weight loss method. One popular method involves hour fasts once or twice per week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. One study found that combining intermittent fasting with protein pacing — which involves consuming nutrient-dense meals spaced evenly throughout the day — led to greater reductions in body weight, total fat, and visceral fat compared to calorie restriction Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects. Additionally, talk with a doctor before trying intermittent fasting or making other changes to your diet. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat. Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate EGCG , which appear to boost metabolism 68 , EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise 70 , 71 , Interestingly, one review concluded that green tea could increase weight loss, especially when consumed in doses of less than milligrams per day for 12 weeks Another review showed that regular consumption of green tea could be beneficial for reducing body weight and waist circumference Though more research is needed, regularly drinking green tea has been linked to weight loss. Interestingly, many of these methods are generally associated with balanced eating and an overall healthy lifestyle. Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off. When you have healthy habits, stay active, and reduce your intake of ultra-processed foods , fat loss tends to follow as a natural side effect Losing weight and keeping it off may be difficult unless you maintain consistent dietary habits and lifestyle measures. Studies suggest that intermittent fasting may be one of the most effective ways to lose weight and belly fat. While there are healthy ways to lose weight, it will likely take longer than 7 days. There are no magic solutions to losing belly fat. Adopting some or all of the strategies and lifestyle goals discussed in this article may help you lose belly fat and improve overall health. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Belly fat is the most harmful fat in your body, linked to many diseases. Here are 6 simple ways to lose belly fat that are supported by science. We all have belly fat, but having too much can harm your health. This article explains the different types of belly fat, how they affect your health…. Losing weight overall is the only way to lose any belly fat in a healthy way. Here are some exercises, eating habits, and lifestyle changes you can…. Working out your upper body and core will strengthen and tone your muscles, but you can't "spot-treat" the layer of fat on your upper belly. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed…. Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive. New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age. Here's why. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 18 Effective Tips to Lose Belly Fat Backed by Science. Medically reviewed by Adam Bernstein, MD, ScD — By Franziska Spritzler — Updated on November 30, Was this helpful? Eat plenty of soluble fiber. Avoid foods that contain trans fats. Moderate your alcohol intake. Eat a high protein diet. Reduce your stress levels. Explore our top resources. Do aerobic exercise cardio. Cut back on carbs — especially refined carbs. Perform resistance training lift weights. Limit sugar-sweetened beverages. Get plenty of restful sleep. Track your food intake and exercise. Eat fatty fish every week. Limit consumption of fruit juice. Eat probiotic foods or take a probiotic supplement. Walking is an ideal workout to do outside the gym. It can be done around the neighborhood or at a park. On good weather days, you can also get some much-needed fresh air. Plus, it's free and you can take your dog with you, if you have one -- pets need exercise too! Walking is also a body fat buster. One study found that healthy postmenopausal women lost 3. While we can't target specific areas, walking can help lose belly fat. According to Nature , 30 minutes of walking most days of the week showed a significant reduction in body weight and body fat percentage. The study even found that 30 minutes of walking may be as beneficial as 60 minutes with a healthy diet. One diet trend that has risen in popularity over the years is intermittent fasting. As the name suggests, this is where people fast for a certain time, and then eat at other scheduled times. One study review found that subjects who fasted intermittently had weight loss ranging from 0. The idea is to force the body to use up its immediately accessible sugar stores and start burning fat. A perk of intermittent fasting is that you can customize it to your preference and ability to abstain from food. According to John Hopkins Medicine , fasting can last for a certain number of hours every day or even just eating one meal per day for two days out of the week. For instance, you might only eat during an eight-hour period each day and fast the rest of the day. It's important to note that intermittent fasting is not for everyone, especially those at risk for disordered eating or during pregnancy. Before trying intermittent fasting, consult with your doctor to ensure you follow the best plan for you and your goals. This point might seem counterintuitive since we just covered how you can't burn fat in one specific region, no matter how many stomach crunches you do. But you can balance weight training to target multiple muscle groups or work on certain body parts as part of a whole-body workout. That may give you more balance and a lean appearance and help with body composition. If you don't have dumbbells at home, check out these household items that double as weights. Weight training can also help lose fat while building muscle. Studies show that 3 pounds of lean muscle weight gain corresponded to 4 pounds of fat weight loss. Resistance training has also been shown to reduce body fat percentage, body fat mass and visceral fat the fat that surrounds your organs. Resistance training, be it with weights or bodyweight exercises like pushups, is recommended by the US Centers for Disease Control and Prevention for at least two days a week, so it can be a fairly easy exercise to fit into your schedule. Another great exercise idea to lose body fat is to start running or jogging. Like walking, you can do it around the neighborhood or in a park, so it's free. If you are concerned about the weather, you can also find an indoor track at a gym or community center. You can also consider getting a treadmill to run or jog at home. Sprint training is especially good at busting the fat , where you switch how fast you run every several seconds. The CDC also recommends minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity activity or a mix of the two every week. The CDC lists walking at a rate of a minute mile as moderate activity and jogging or running as vigorous. This type of exercise, often shortened to HIIT, is where you exercise as hard as you can for short bursts and then spend some time doing lower-intensity training. A perk with this exercise is that it can be any activity that gets your heart pounding, from jumping jacks to stair climbing, so it's customizable based on how much room you have and what equipment you have around. It's a fat buster too. It may result in a modest reduction of overall and abdominal fat. You can do 30 seconds to several minutes of hard-as-you-can working out and then one to 5 minutes of recovering with a lower-intensity exercise level. These workouts typically go for about 30 minutes , including 5-minute warm-ups and cool-downs, but can be tailored to suit comfort and fitness levels. Typically, the aim is to do these sessions five times a week. You can also focus on your diet. While there are no foods that'll magically burn your fat, there are foods that can increase your metabolism. Most of these foods are high in protein and good-for-you fats, making you feel fuller longer. Some foods to incorporate into your diet if you're trying to reduce fat, as listed by the CDC , Healthline and the World Health Organization , include:. We tend to associate burning fat with endless exercise and painfully restrictive diets. However, getting a good amount of rest can also help get rid of the fat. Staying awake for too long can make us eat sugary foods to stay awake, give us tired and ineffective workouts, and it may even contribute to stress and inflammation , leading to poor workout recoveries. |
| 4 Scientific Reasons You May Have Gained Belly Fat | At one time, we might have accepted these changes as an inevitable fact of aging. But we've now been put on notice that as our waistlines grow, so do our health risks. Abdominal, or visceral, fat is of particular concern because it's a key player in a variety of health problems — much more so than subcutaneous fat, the kind you can grasp with your hand. Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs. Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery. Fat accumulated in the lower body the pear shape is subcutaneous, while fat in the abdominal area the apple shape is largely visceral. Where fat ends up is influenced by several factors, including heredity and hormones. As the evidence against abdominal fat mounts, researchers and clinicians are trying to measure it, correlate it with health risks, and monitor changes that occur with age and overall weight gain or loss. The fat you can pinch is subcutaneous fat. The fat inside your belly the visceral fat can be seen and measured, but not pinched. How do you lose belly fat? No surprise: exercise and diet. Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet. Research suggests that fat cells — particularly abdominal fat cells — are biologically active. It's appropriate to think of fat as an endocrine organ or gland, producing hormones and other substances that can profoundly affect our health. Although scientists are still deciphering the roles of individual hormones, it's becoming clear that excess body fat, especially abdominal fat, disrupts the normal balance and functioning of these hormones. Scientists are also learning that visceral fat pumps out immune system chemicals called cytokines — for example, tumor necrosis factor and interleukin-6 — that can increase the risk of cardiovascular disease. These and other biochemicals are thought to have deleterious effects on cells' sensitivity to insulin, blood pressure, and blood clotting. One reason excess visceral fat is so harmful could be its location near the portal vein, which carries blood from the intestinal area to the liver. Substances released by visceral fat, including free fatty acids, enter the portal vein and travel to the liver, where they can influence the production of blood lipids. Visceral fat is directly linked with higher total cholesterol and LDL bad cholesterol, lower HDL good cholesterol, and insulin resistance. Insulin resistance means that your body's muscle and liver cells don't respond adequately to normal levels of insulin, the pancreatic hormone that carries glucose into the body's cells. Glucose levels in the blood rise, heightening the risk for diabetes. Now for the good news. So what can we do about tubby tummies? Enjoying a healthy lifestyle should be the focus. And while that's not as simple as swallowing a pill, the benefits will last a lifetime. Losing Belly Fat. Home RUSH Stories Losing Belly Fat. Share to Facebook Share to Twitter Share to LinkedIn Share via Email. By Judy Germany. In short, no. Yeah, we were bummed to hear that too. First of all, what is belly fat? There are different types of fat: Subcutaneous fat Subcutaneous fat is the looser fat that lets you "pinch an inch" and can accumulate just under the skin Intramuscular fat Intramuscular fat is found within the skeletal muscles Visceral fat Visceral fat is the packed between your abdominal organs stomach, liver, kidneys, etc. So, no, there's not. But here's what you can do. Start simple Typically there are many things you may need to improve to lose belly fat. Target sugar One good place to begin improving your food choices is to eliminate sugary drinks — and not just soda, but juices. Go Mediterranean The popular "flat belly diets"embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. Front-load your meal Start your meal, especially your largest meal, with seasoned vegetables, be it vegetable soup or the vegetables on your entrée plate. Commit to a physical lifestyle The single most important thing people can do to prevent the buildup of belly fat and get rid of existing belly fat is commit to physical activity, and better yet, a physical lifestyle. For both men and women, the first fat you lose when you exercise is visceral fat. Move around, fidget Here's something else most people probably don't know: Fidgeting is good for you. And try not to sit too much Studies have shown that people who sit eight to nine hours a day, even if they exercise the recommended minutes per week, do not get the same benefits of exercising as people who are more active throughout the day. If you have to sit most of the day for your job, try to find some ways to move: Take small breaks throughout the day to walk around Use your lunch hour to take a longer walk Take the stairs instead of the elevator, if possible Do stretching exercises at your desk Just do your best to move around as much as you can 8. Redefine 'rest' Having an active hobby — and if you don't already have one, developing one — is important. Don't rely on sit-ups to give you a six-pack Unfortunately, sit-ups and crunches can't eliminate visceral fat directly. Develop more muscle While sit-ups can't "target" belly fat, what they can do is help you burn calories, strengthen your core and develop more muscle. Get some sleep A recent study of 70, individuals showed that those getting less than five hours of sleep were more likely to gain 30 or more pounds. Related Stories. Keep Your Stomach Happy This Holiday Season. Family physician Jessica Kass, MD, shares tips to help you avoid What Is Intermittent Fasting? How to safely adopt this trendy — and often effective — diet. Fresh Berry Crumble. Having too much sugar can also cause spikes and crashes in your blood glucose levels, Cording says. Skip ultra-processed foods. Processed foods cause a lot of the same issues with weight loss as sugar in that they can lead to excess calories, Cording says. She recommends trying to have as many whole foods as possible and keeping processed foods to a minimum. Cut back on simple carbs. Simple carbs like those found in breakfast cereal, white bread, and cookies, convert into sugar in your body, and that can mess with your blood sugar balance and contribute to bodily inflammation, Cording says. Take a pass on sodas and juices. These can be fast and easy ways to cut calories, while sliding some healthier foods into the mix, she says. You can then start to identify action steps to change that behavior. Research has repeated linked belly fat with serious health complications. Cheskin says. Because belly fat—also known as visceral fat, or the deep abdominal fat that surrounds your organs—is more temporary, it circulates throughout the bloodstream more regularly and is therefore likelier to raise the amount of fat in your blood. Why does belly fat usually form? Certain other factors, like not getting enough sleep or being stressed out can also raise your risk of developing more belly fat, Cording says. Fat including belly fat also helps with temperature regulation to keep you warm. But the concern with belly fat is having too much of it. Getting your belly fat down is going to take longer than most other fat, so have a sustainable plan that can take you all the way to your goal. The 10 Drinks to Aid in Healthy Weight Loss. Does the GOLO Diet Help You Lose Weight? The 11 Most Popular Fad Diets of All Time. Low-Carb Diet May Not Help Weight Loss, Study. The 6 Most Popular Intermittent Fasting Schedules. What Is the Vertical Diet, Exactly? What Are the Best Fruits for Weight Loss? Everything to Know About the Portfolio Diet. Does Sweating Alone Help You Lose Weight? com Medical Review Board Prevention Awards Win. Skip to Content Health Beauty Fitness Nutrition Life. sign in. BEST WALKING SHOES VALENTINE'S GIFTS FOR HER VALENTINE'S GIFTS FOR HIM BEST HAMSTRING STRETCHES HEALTHY SMOOTHIE RECIPES. How to lose belly fat in two weeks Weight loss—and sustainable weight loss in particular—is usually a process that takes time, says Jessica Cording, R. Track your calories. Prevention's Lift Light, Get Lean. Join Now. Brielle Gregory. |
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