Making key dietary changes and doing the right kinds of exercise can reduce levels of this type of fat. The following sections look at specific ways to help get rid of belly fat. One of the most effective ways to lose body fat is to eat fewer calories than the body burns.
Taking in excess sugar seems to be a main driver of weight gain, especially in the abdominal area. A high sugar intake levels of visceral fat by promoting insulin resistance and spurring inflammation throughout the body. It can be easy to consume high levels of sugar in drinks without realizing it.
For many people, reducing the amount of sugar in hot drinks and eliminating soda can remove excess sugar from their diets. Refined carbohydrates are low in nutritional value but high in calories. These carbs are in white bread, refined grains, and sugary foods and drinks. has also linked refined carbs to the development of abdominal fat.
Adding these to the diet can help encourage feelings of fullness after eating and reduce cravings for sugary snacks. At the same time, it can help to reduce or eliminate the consumption of fatty meats, including beef and processed meats. Some dietary fat is necessary in a healthful diet, but not all fat sources are equally beneficial.
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.
For instance, HIIT might involve a cycle of walking for 3 minutes, then running for 30 seconds. 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 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 recommend doing strength training 2 days per week. Everyone has some fat around the belly, but large quantities can be harmful.
Core exercises like side planks, hollow holds, and straight leg-toe touches can help tone your abs. Reducing belly fat can be challenging because the volume of belly fat is heavily dependent on diet. Here's how to do these exercises, with a full example workout that you can do at home.
Getting rid of stubborn belly fat is one of the most common goals for people looking to and get fit. And while targeted fat loss or spot reduction does not work, you can tighten and tone this area — along with the rest of your body — by exercising and following a healthy diet.
Crawford says to complete each exercise for the recommended number of reps before moving to the next move. For a complete workout, do three rounds. For an extra challenge, consider adding a set of dumbbells. Three to five minutes of rowing without the foot straps (this fires up the core even more).
Press your low-back into the floor. Contract your abs. This will allow you to lift your shoulders and arms a few inches off the floor. Keep your knees together and lift your legs a few inches off the floor. Hold this position for 30 seconds. Insider's takeaway, The exercises listed in this article can help strengthen your core and tone your abs, giving them more definition.
7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, Stewart says. With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet.
Compare and contrast brands. Some yogurts, for example, boast that they’re low in fat, but they’re higher in carbs and added sugars than others, Stewart says. Foods like gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories. Move away from processed foods. The ingredients in packaged goods and snack foods are often heavy on trans fats, added sugar and added salt or sodium—three things that make it difficult to lose weight.
In addition to being one of the most frustrating and unattractive types of fat, belly fat is some of the most dangerous. Visceral fat, like the kind you find collecting around your belly area, is a major risk factor for Type 2 diabetes and heart disease. Once you move past 50, these dangers grow — but losing that belly fat may be even harder.
Cut Back on Alcohol Consumption, It’s called a “beer belly” for a reason. Alcohol has lots of sugars that can lead to visceral fat and can slow your metabolism. If you are over 50, this effect is even more pronounced. If you want to lose belly fat, cut back on the drinking.
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Drazen_Getty Images When many people think of losing weight, one of the first things that comes to mind is getting a toned and taut tummy. We hate to break it to you, but doing hundreds of crunches every day isn't the best way to lose belly fat. In fact, exercises that promote spot reduction just don't exist.
"But there are some great core-focused exercises that will torch fat all over the body, resulting in a strong and more chiseled core.” Celebrity trainer and nutrition expert Jillian Michaels adds that doing a variety of exercises that combine cardio, strength, and core work will ultimately help you reduce body fat.
3 Turkish Get-Up The Turkish get-up is a 200-year-old total-body exercise that involves using a kettlebell, and it's a favorite of celebrity trainer Ramona Braganza. While it is slightly complicated, she says that the total-body conditioning move is seriously effective. Holding one kettlebell by the handle with both hands, lie on your side in a fetal position.
Be sure to keep your chest wide open. Straighten the elbow on the ground and lift yourself up to a seated position. Weave your front leg through to the back. To protect your knees, your shin on the back leg should be perpendicular to your shin on the front leg.
“But as time goes on and fatigue sets in, nearly every other muscle in the body, in one way or another, may become involved as a secondary mover,” he adds. Doing side-to-side ball slams versus overhead slams incorporates more oblique ab work. Stand with your feet about shoulder-width apart with the medicine ball on one side.