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Nutritionist shares three drinks to combat the effect of pollution. Learn everything you need to know about NEAT exercise with this full explainer. You can't out-exercise a bad diet. To lose belly fat and this goes for all body fat , you need to be in a calorie deficit. This means consuming fewer calories than you're expending through exercise and general living.
Any excess is then stored in fat cells around the body — typically being those of the belly. But like we've said, learning how to get rid of belly fat shouldn't come at the expense of your health, so you want to make sure you're not cutting back too much. To calculate your ideal and healthy calorie deficit, check out our handy guide below. It'll help you work out how many calories you need to eat a day to hit your goals, without going too far.
We'll get onto what foods to focus on shortly! Worried about the price of healthy eating? Stock up on cheap healthy snacks. By having healthier food in the house you're less likely to face-plant the sugary stuff when hunger strikes.
It's not all about eating less. Music to our ears, we're sure you'll agree. Rather than simply cutting down on kcals, you need to consider the kind of food you're consuming, too. In most cases, you actually have to eat a lot more nutrient-dense food to hit the same calorie count as processed ones. Belalij suggests building meals around lots of nutrient-rich vegetables, a source of protein and some healthy, unprocessed carbs.
When it comes to carbohydrates, rice, quinoa and potatoes are perfect. Your best course of action is to make small, manageable changes, and figure out what's most sustainable for you. Remember: we're after long term change, not short-lived tweaks. Cutting down on processed foods will also likely help with water retention which, while it's not an approach we'd recommend, can be helpful for anyone searching 'how to lose belly fat in a week'.
Working to lose stomach fat and lower belly fat comes down to nailing a handful of things regularly, including your nutrition and daily movement.
However, there are some other factors that'll play a part too. So, here's the expert-backed advice to keep you on track to lose lower belly fat safely.
Well, when we're in "flight or flight" mode, the body releases glucose energy into the blood to prepare you for a difficult situation, explains Catherine Rabess , dietitian and NHS dietetic manager. This could be in the form of sugary cravings. It's completely normal. Often, this kind of stress is associated with unhealthy habits like emotional eating , not getting enough sleep, skipping meals, eating quick and accessible fast food and exercising less, she adds — all of which can lead to unhealthy weight gain.
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 and protect your health, 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. Research suggests that too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist 11 , Cutting back on alcohol may help reduce your waist size.
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 Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.
High protein intake increases the release of the fullness hormone PYY, 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, which is 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 pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods. Stress may promote fat gain around your waist.
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity, and fatty liver disease 22 , 23 , Observational studies show a relationship between high sugar intake and increased abdominal fat 25 , Even healthier sugars, such as real honey , should be used sparingly. Excessive 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. However, results are mixed as to whether moderate or high intensity exercise is more beneficial 27 , 28 , In any case, the frequency and duration of your exercise program are more important than its intensity. 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 Aerobic exercise is an effective weight loss method.
Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome PCOS 31 , 32 , Some research suggests that simply 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 weight lifting 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 ,
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