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Health If You're Fed Up With Belly Fat, Experts Say Do These 14 Things to Say Goodbye Forever

11:00  09 december  2019
11:00  09 december  2019 Source:   popsugar.com.au

The REAL cause of your stomach fat: Biochemist reveals how stress can lead to a bloated belly - and how to fix it for good

The REAL cause of your stomach fat: Biochemist reveals how stress can lead to a bloated belly - and how to fix it for good The REAL cause of your stomach fat: Biochemist reveals how stress can lead to a bloated belly - and how to fix it for good

a woman taking a selfie: Getty / mihailomilovanovic© Getty / mihailomilovanovic Getty / mihailomilovanovic

(Editor’s note: The opinions in this article are the author’s. Always check with your doctor before making any changes to your health routine.)

If you haven't been able to lose your belly fat on your own, we've asked experts to share the tips and advice they use with clients to help them lose belly fat for good. Vermont-based registered dietitian and nutritionist Maddie Kinzly, MS, LD, told POPSUGAR that while you can't choose where on your body you gain or lose fat (sorry, boobs!), some people are more predisposed to holding weight in their bellies.

Although you can't specifically tell your tummy to slim down on command, Kinzly said you can see reductions in your belly fat and other areas of your body when you lose weight overall and reduce your body fat percentage. Here's what you can do to start losing belly fat right now.

The Best Ways to Burn Body Fat Fast, According to Weight Loss Doctors

  The Best Ways to Burn Body Fat Fast, According to Weight Loss Doctors With a few changes to your routine, you can lose 1 to 2% of your body fat in a few weeks.In an effort to lose weight or become more fit, we throw around terms like “body fat,” but what exactly are we talking about? The more you understand about how your body works, the easier it is to get the results you want. Here, weight loss doctors explain how body fat works and the best ways to reduce it for your long-term well-being.

Focus on Whole, One-Ingredient Foods

Eat foods in the form most closely found in nature. Kinzly said they're "loaded with healthy vitamins, minerals, and fibre to keep you full." Your plate should include whole foods such as complex carbs — like fruit, sweet potatoes, and whole grains — a variety of veggies, nuts and seeds, lean protein, and eggs. Also, limit the packaged foods with tons of ingredients, additives, and dyes, and don't forget the healthy fats.

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Is saturated fat bad for your heart? Canada’s Food Guide says so. Here’s what the science says

  Is saturated fat bad for your heart? Canada’s Food Guide says so. Here’s what the science says Small, unremarkable and buried in the pages of a niche medical journal, the study appeared to show that indulging in cookies and brownies was OK — healthy, even — if they were made with vegetable fats. Small, unremarkable and buried in the pages of a niche medical journal, the study appeared to show that indulging in cookies and brownies was OK — healthy, even — if they were made with vegetable fats.

Eat More Veggies and Plant-Based Meals

Studies show that vegetarians (and, even more so, vegans) routinely have lower bodyweight, Seattle-based registered dietitian, nutritionist, and Arivale coach Ginger Hultin, MS, CSO, told POPSUGAR. That's because plant-based foods like veggies are high in fibre, and research shows that women who followed a higher-fibre diet were at a reduced likelihood of having an increased waist circumference. Try eating a more plant-based diet, focusing on veggies, whole grains, and plant proteins such as beans, nuts, seeds, and soy products.

Registered dietitian Leslie Langevin, MS, CD, of Whole Health Nutrition said that eating veggies is one of the easiest ways to start losing body fat. She recommended including veggies in every single meal and snack — even breakfast and dessert!

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Getty/ filadendron

The Secret to Sticking with Keto

  The Secret to Sticking with Keto Is it possible to take a cheat day while on the keto diet? We asked the experts if this was possible, and if you would fall out of ketosis from one meal.In ketosis, the body works efficiently to break down fat into ketones that get flushed through urine. Rather than burning the carbohydrates and sugars in the foods you're consuming, in ketosis, your body can focus all of its attention on burning the stored fat, which helps to reduce body weight. And if you're trying to lose weight, make sure you stay away from the 50 Worst Ways to Lose Weight.

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Be Aware of Calories

Eating too much can lead to greater fat deposits, including around the belly, Hultin explained, so it's essential to follow a diet with appropriate calories for your needs. "Caloric needs are based on numerous factors, but the most important ones for a healthy individual include gender, age, weight, height, and activity level," added Stephanie Ferrari, a registered dietitian with Fresh Communications.

In order to determine how many calories you need, meet with a registered dietitian who can assess your lifestyle, goals, and health history to make recommendations (but this formula will give you an idea). Once you have a daily calorie amount in mind, measuring and weighing your food and tracking calories in an app such as MyFitnessPal can help you stay within your range. Keep in mind that even if you're eating healthy foods, the calories can quickly add up (we're looking at you, 800-calorie smoothie!).

Here's What Experts Want You to Know About Belly Fat and Eating Sugar

  Here's What Experts Want You to Know About Belly Fat and Eating Sugar Here's What Experts Want You to Know About Belly Fat and Eating SugarWhen we eat, the pancreas produces insulin. Eating sugar (or any carbohydrate) will cause insulin levels to increase, explained weight-loss physician Linda Hodges, DO. Insulin's job is to take the sugar from food and bring it into the brain and muscle cells that use it as fuel, explained Vera Tarman, MD, an addiction physician who works with people who struggle with food and sugar addiction.

Make sure you eat enough to keep your body and brain functioning properly, explained ACSM-certified personal trainer and registered dietitian Jim White, owner of Jim White Fitness and Nutrition Studios, because severely restricting calories can actually slow down your metabolism. Never dip below 1,200 calories, especially if you're also working out. For reference, the USDA dietary guidelines recommend adult women consume 1,600 to 2,400 calories a day, but that number will vary based on your age, height, weight, and activity level.

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Getty / SolStock

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Get Enough Daily Protein

While eating whole foods and watching your calorie intake are important, getting enough lean protein at every single meal can help build muscle and satiate hunger, and it may even rev up your metabolism, said dietitian Tracy Lockwood Beckerman, MS, RD.

For protein, you need about 0.8 to 1.8 grams per pound of bodyweight, depending on how active you are. A good rule of thumb is to aim for 20 to 30 grams per meal of lean protein from sources that are low in saturated fats and processed carbohydrates. "This doesn't necessarily mean eat more meat," Kinzly explained. "There are many plant foods that contain protein, including grains, beans, legumes, nuts, and vegetables."

Want to Lose Belly Fat in a Month? It's Possible - Here's How to Do It

  Want to Lose Belly Fat in a Month? It's Possible - Here's How to Do It Thirty days may not seem like a lot of time, but a lot can happen in a month. Although you won't be able to completely transform your body or even lose more than a few pounds in a month, you can jump-start your weight-loss journey and be well on your way to achieving your goals. Just be mindful that while you can lose weight in a month, you can't specifically target your belly; there's no such thing as being able to spot-reduce fat (your body decides where the fat comes from - yay, genetics!).

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Move Throughout the Day

While doing a 30- to 60-minute workout once a day is great, you won't burn tons of calories if the rest of the day you're sitting at a desk. Focus on increasing NEAT (nonexercise activity thermogenesis), which is the calories you burn moving around throughout the day (not through exercise). Increasing NEAT will increase your metabolic rate, which will burn more daily calories and help you lose weight.

If you work at a desk, make a point to get up and walk around a few minutes every hour, or do some quick bodyweight exercises or stretches. Anna Victoria, an NASM-certified personal trainer and the creator of the Fit Body app, said that taking a 30-minute walk during your lunch break or after dinner can help you see fat-loss progress.

If you want to encourage more moving around, wear a pedometer like a FitBit to keep track of your steps. It'll challenge you to get in at least 10,000 steps a day.

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Limit the Sugar and Processed Junk

Eating junk food won't help you lose weight, but it's not only because those foods tend to be high in calories — it also has to do with insulin. Jason Fung, MD, a nephrologist (kidney specialist), explained that processed carbs and sugary foods such as ice cream, cookies, muffins, crackers, bagels, and white bread spike your insulin levels, which causes weight gain. Keeping your insulin levels low will help you reduce your overall body fat percentage, and that means belly fat.

This is how much water you need to drink for weight loss

  This is how much water you need to drink for weight loss Drinking plenty of water is one of the major tenets of weight loss. But just how much water is enough? Here's how you can drink water to lose weight.But just hearing that you need to drink "lots" of water can be confusing. For some people, that could be the standard eight 8-ounce glasses, but others could need a lot more (or perhaps less). We tapped dietitian Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios, to find out just exactly how much water you should be drinking to lose weight. And for more, be sure to check out 16 Ways You're Drinking Water Wrong.

Aside from being high in carbs and calories, eating these foods also doesn't offer your body any nutrition, so you end up feeling hungry, which makes you eat more. Eating sugary foods also increases your cravings for them, another contributor to overeating.

It's OK to enjoy sugary treats and processed carbs every once in a while, but if you cut down on these types of food, you'll definitely notice a difference in how you feel and how your belly looks.

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Try Intermittent Fasting

Intermittent fasting (IF) involves not eating (aka fasting) for part of each day or a few times a week. One common example of this is to eat only during an eight-hour window in a day and fast for the other 16. When your body doesn't have a constant energy source from the food you eat, it allows your body to utilize the fat stores it already has, helping you lose belly fat.

Ferrari and Luiza Petre, MD, a weight-loss specialist and board-certified cardiologist, told POPSUGAR that intermittent fasting raises growth hormone levels and lowers insulin levels, both of which help burn more fat. "Insulin decreases when you fast, and lower levels of insulin results in burning more fat," Ferrari added.

Eating in a shortened window not only reduces hunger (it's true!), but since you're not eating for long periods of time, there are also fewer opportunities to consume calories, which is why IF helps people eat fewer calories effortlessly.

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Effective Tips To Eliminate Belly Fat

  Effective Tips To Eliminate Belly Fat Excess belly fat is linked to a variety of serious health problems, even leading to early death. Luckily, there are simple yet effective tips on how to eliminate it.Sports medicine guru and fitness expert Dr. Gabe Mirkin said that more than three inches of belly fat will put you at risk of premature death, adding that "even people who are not overweight are at a high risk for a heart attack and diabetes if they store most of their fat in the belly instead of the buttocks, hips, and thighs.

Lift Heavy Sh*t

Many experts like Nicole Aurigemma, a physiologist at the Penn State Muscle Biology Lab, agree that you should focus on strength training to increase your muscle mass to burn more calories and speed up your metabolism. Aim for at least three sessions a week, include all parts of your body, incorporate different exercises, and use a variety of equipment.

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Eat This Type of Fibre

Beckerman recommends people eat more soluble fibre to burn more belly fat. Soluble fibre dissolves in water and creates a gel-like substance that mixes with other partially digested food in your small intestine. "This gel that forms slows digestion in the body, which keeps you feeling full for longer," she told POPSUGAR. "Research supports that soluble fibre leads to a decrease in the amount of fat in the abdominal region." Focus on eating foods like lentils and other legumes, barley, and some fruits and veggies such as cauliflower, apples, and citrus fruits.

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Skip the Alcohol

Both Hultin and Kinzly agree that drinking alcohol won't help you reduce belly fat. "We say that alcohol is empty calories for a reason; with 80 to 150 calories per drink, these can add up quickly," Kinzly said. Drinking alcohol can also lower your inhibitions and make it easier for you to say yes to foods you wouldn't normally eat and make it harder for you to listen to your body's "I'm full" signals.

Alcohol consumption has been linked to abdominal fat, registered dietitian Whitney English, MS, of Whitney E. RD shared with POPSUGAR. One reason is when you drink alcohol, which your body cannot store like it can fat, protein, and carbs, your liver prioritizes processing the alcohol, which interferes with your metabolism. This leads to the storage of more fat in your body (and your belly), so limit the wine, beer, and cocktails.

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Add in This Type of Cardio

Cardio still has a place in helping diminish belly fat, but not just any kind. High-intensity interval training (HIIT) workouts are the most effective type of cardio proven to target belly fat. It not only works but also saves you time at the gym. "The whole workout, including warmup, doesn't need to be more than 45 minutes to be effective," said ACE-certified fitness instructor John Kersbergen. He added that three to four times a week is enough.

Here are some HIIT workouts you can try:

  • 20-Minute HIIT Workout
  • This 45-Minute HIIT Workout Will Help Shrink Your Belly
  • 30-Minute Cardio and Core Workout For Strong, Hot Abs
  • This CrossFit HIIT Workout Is Just 12 Minutes, but You'll Be Toast Afterward

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Getty / alvarez

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Drink Tons of Water

Drinking water throughout the day will fill your belly and satiate your thirst, which is often mistaken for hunger. Staying hydrated will also help you consume fewer daily calories and keep you alert, so you're less likely to need a sugary pick-me-up. Fitness guru Bob Harper revealed he drinks at least a gallon a day and said it's "one of the best weight-loss tips in the world." But there's no need to drink that much! Maya Feller, MS, RD, of Maya Feller Nutrition told POPSUGAR we should aim for 91 ounces a day.

"Rather than food right away, I recommend that each meal start with drinking water first," Ilana Muhlstein, MS, RDN, a registered dietitian and the cocreator of Beachbody's 2B Mindset nutrition program, told POPSUGAR. Aim to drink 16 ounces of water before reaching for your first bite of food. To help you remember, when you sit down to eat, make sure you have a big water bottle or two eight-ounce glasses. Muhlstein said you may find yourself feeling fuller and slimmer in just a few days.

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Getty / BraunS

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Relax and Fuel Your Happiness

"Stress releases a hormone called cortisol," Erica Patel, MD, told POPSUGAR. "Over time, persistently high levels of cortisol seen in stress promote the storage of excess glucose as fat in the abdomen, causing belly fat."

Find healthy ways to relax each day, like taking 10 minutes alone to listen to music or an uplifting podcast, walking in nature, reading your favourite book, or doing this tension-melting yoga sequence. If you're anxious or worried, talk to a friend or therapist or write in a journal. And go ahead and treat yourself to a massage or pedicure when you're really stressed. It's good for your mental health — and your belly.

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Getty / AleksandarNakic

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Say No to Trans Fat

"Trans fats could make you fatter than other foods with the same number of calories," Kinzly said, which is shocking. New research indicates that trans fats increase the amount of fat around the belly. These are man-made fats, and our bodies have a very hard time digesting them. So avoid hydrogenated oils found in manufactured baked goods such as cookies and crackers, frosting, some brands of margarine and shortening, and candies. Read labels to make sure, avoiding foods that include partially hydrogenated oil.

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Getty / George Doyle

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Effective Tips To Eliminate Belly Fat .
Excess belly fat is linked to a variety of serious health problems, even leading to early death. Luckily, there are simple yet effective tips on how to eliminate it.Sports medicine guru and fitness expert Dr. Gabe Mirkin said that more than three inches of belly fat will put you at risk of premature death, adding that "even people who are not overweight are at a high risk for a heart attack and diabetes if they store most of their fat in the belly instead of the buttocks, hips, and thighs.

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