Perhaps you’re actually relatively slim but you still have some belly fat that you just cannot shift, or it could be that you’ve dieted for what seems like forever, but the belly fat just refuses to go?
Maybe you are on a mission to lose weight from all over your body, belly fat included?
Belly fat isn’t just unpleasant to look at; it can also play havoc with your health, putting a strain on your heart, even potentially leading to heart disease.
While a little belly fat won’t do you any harm, too much could.
If your waist measures more than 40 inches (male) and 35 inches or more (female) you are classified as obese.
It is vital that you tackle your belly fat for health reasons if nothing else.
The thing with belly fat is it’s often the hardest area to lose the excess weight but the good news is, it can be done!
With our sure-fire tips, you can get rid of that belly fat and keep up your new, trimmer tummy.
Sorry but you do need to work your abs and it’s easier done than you think.
If you can factor in stomach crunches and sit ups every day, maybe first thing in the morning or before you go to bed, you’ll start to tone your muscles and that fat will soon become lean and taut.
You won’t lose weight just by doing stomach crunches but you could lose inches!
You should also factor in some cardio – even if you hate doing exercise, brisk walking for 20 to 30 minutes three times a week will help to melt the fat away.
What about running? Even those of you who’ve never done anything more than run for the bus can run!
You could try an app such as Couch to 5k, which gets you running for half an hour by week 9 and it really works because it’s a slow program that gets you gradually accustomed to running for longer periods.
2. Cut Out Sugar
Sugar is belly fat’s number one enemy.
It is the cause of excess fat, especially visceral fat.
As soon as you cut sugar out of your diet you’ll start noticing a difference.
We’re not talking sugar cubes; we’re talking about all food containing sugar.
So, do check the labels because as an example, low-fat food and processed food is often high in sugar content.
It’s also present in many kinds of cereal and in fruit-flavored yogurt.
Additionally, carbonated drinks are full of sugar so they should be completely banned.
You can eat naturally derived sugar (fruit has natural sugar) but anything that has sugar as an ingredient should be completely avoided – even chewing gum unless it’s sugar-free.
Sometimes belly fat is a result of carrying excess water – so you might just be bloated.
To get rid of bloating you need to drink more water.
Water doesn’t make you bloated (contrary to popular belief), it encourages your lymphatic system to work to the optimum and to flush out excess fluid (along with toxins and impurities).
So, give your body a break and fill up on at least 2 liters of water a day.
Always drink a large glass of water before meals too because your stomach will fill up faster so you won’t want as large a portion of food and if you’re hungry, why not drink a glass of water instead of reaching for a snack?
Often thirst is mistaken for hunger.
4. Eat More Protein
Protein is a very important macronutrient, ideal for weight loss.
By adding in more protein you could reduce cravings by up to 60% and boost your metabolism by 80-100 calories per day.
However, make sure you choose the right type of high protein foods.
You should eat lean meat and white fish, eggs, nuts and legumes.
Don’t add bread (for example, if you wanted a hamburger), it’s an unnecessary carb that will contribute to belly fat and refined carbs are linked to increased belly fat.
More in point 5.
5. Cut out the Carbs
While on the subject of carbohydrates (leading on from point 4), restricting carbs is one of the best ways to reduce belly fat and this is well-documented by various clinical trials.
When carbs are removed from your diet, your appetite will significantly reduce and you will almost definitely lose weight (from your belly and other areas of your body).
Low carb diets are far more effective at weight loss than low-fat diets and that’s because as soon as you cut out carbs, you start to lose weight almost immediately (although that weight loss is mainly water to begin with, that definitely helps trim down an excess belly!).
You should definitely cut out refined carbohydrates such as white bread, white pasta, sweets and sugar as mentioned in point 1) and with the combination of a higher protein diet, the difference should be noticeable within a week.
If you want to lose weight very quickly, drop your carb intake to only 50 grams a day, this puts your body into Ketosis, where you burn fat for energy (this is the Keto diet and enormously effective).
6. Eat more Fiber
Fiber is excellent for good bowel movements and keeping yourself regular.
That’s why fiber is also good for weight loss.
It helps you to feel fuller faster too but not all fiber is good.
Soluble and viscous fibers are best for weight loss, they are the fibers that bind water and that water turns into a gel that positions itself in the gut as it travels through the digestive system.
This slows digestion down (which is why you feel full) and the body reaps the benefit because it absorbs more nutrients because digestion takes longer.
The best type of fiber to factor into your diet is vegetables, fruit, legumes and certain high-fiber cereals.