How can I lose belly fat without losing overall weight?

1. Pay Attention To Your Calories

Depending on who you ask, dietitians and nutritionists will tell you that at least 70% of your efforts have to come from dieting to lose fat.

So, losing weight around your belly will require a healthy diet with a calorie deficit. Just don’t push it to extremes and start with a 10% deficit to avoid impacting your muscles.

2. Get Your Macros Right

So, cut out all sugar, and eat more protein to gain control over fat and help boost muscle protein synthesis.

3. Start Lifting Weights

You might think that to lose belly fat effectively, you need to do an intensive abs workout on a daily basis. But research suggests that focusing more on ab exercises won’t help.

Instead, focus on free weight training to build up muscle mass. Not only will your muscle mass increase, but the workouts could help you burn fat more effectively.

4. Don’t Forget to Stretch

Stretching can help with weight loss in two ways.

First of all, it can have a significant impact on your stress hormone levels, and those could have a big impact on your weight.

But it can also improve your range of motion which would help you perform better during workouts.

5. Turn Down The Cardio

While cardio is great for fat loss, you need to balance it carefully with your strength training [9]. You’ll need to do some cardio like running to reduce belly fat and get a flat stomach, but don't let it take over your weekly training plan.

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6. Turn Up The HIIT

In my experience, doing high-intensity interval training for losing weight is one of the best ways for consistently losing weight. The great thing about HIIT is that you can combine resistance training and cardio to remove that stomach fat and boost your muscle growth.

7. Control Water Retention

One of the main reasons that people experience water retention is excessive sodium intake and a lack of hydration. Yes, not drinking enough can cause the body to retain water and store it [10].

8. Keep A Good Desk Posture

You don’t have to resort to desk exercises to lose weight, but good posture while sitting and standing could have a big impact on how much your gut sticks out. Keep your back straight and shoulders back, and feel how your core automatically pulls in.

9. Eat Healthy Diet

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Cut Down On Carbs

Eliminating carbs is very advantageous in diminishing the overabundance of gut fat. A low-carb diet diminishes a couple of pounds rapidly as it lets water out of the body. In a review directed at the Hashimoto Facility (Japan), 63 individuals (people) on a low-carb diet showed a decrease in tummy fat, subcutaneous fat, and midriff boundary. Restricting carb admission to 100 g/day, consuming more leafy foods, supplanting grains with entire grains, and piece control is essential to launching your weight reduction. The dietary fiber in entire grains further develops satiety to help with weight reduction (8). The bioactive mixtures in leafy foods help in different cell responses and cycles.

Include Protein In Every Meal

A review carried out on 27 overweight/hefty men by the College of Missouri found that a high-protein diet further develops craving control and satiety to advance weight reduction. Proteins take more time to process and delivery PYY, a stomach chemical that diminishes hunger and advances satiety. They likewise assist with building slender bulk, a site where various mitochondria (cell organelles in which sugar gets switched over completely to usable energy) are available, supporting digestion. You ought to hold back nothing 30% protein admission of absolute calories. Use coconut oil for barbecuing or sautéing your protein as a review has shown that medium-and long-chain triacylglycerol (MLCT) smothers muscle-to-fat ratio collection in people.

Consume Healthy Fats

Sound fats are an extraordinary method for diminishing irritation in the body. Constant irritation is straightforwardly connected to corpulence. Incorporate polyunsaturated fats like olive oil, avocado, nuts, and seeds, explained spread, and greasy fish wealthy in omega-3 unsaturated fats in your eating regimen to bring down aggravation.

Bulk Up On Fiber

At the point when the dissolvable fiber tracked down in organic products, vegetables, and entire grains is aged in the digestive organ, it produces two stomach chemicals - glucagon-like peptide (GLP-1) and peptide YY (PYY). These chemicals increment satiety. The most ideal ways to consolidate fiber in the eating routine are being normal with your foods grown from the ground admission, supplanting customary grains with entire grains, and adding vegetables to your eating regimen.

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Avoid Refined Sugar

If you have any desire to lose paunch fat, you want to keep away from refined sugar in any structure - colas, confections, chocolates, cakes, treats, and so on. Many examinations have shown that the utilization of sugar-improved refreshments expands the possibilities of heftiness. A positive relationship was laid out between the admission of sweet refreshments and weight gain/heftiness among youngsters and grown-ups.