Best Ways To Lose Belly Fat For Good

Losing weight is usually difficult, but losing belly fat, in particular, can feel invincible. It's not all in your head: "It's impossible to tell a particular region of your body to accelerate metabolism," said Chris DiVecchio, a NASM-certified personal trainer and author of The 5 x 2 Method: Revealing the Power of your Sense.

However, it is a good goal to get rid of belly fat because it is “unfortunately the most dangerous place to store fat,” says Lawrence Cheskin, MD, chair of the Department of Food and Nutrition Studies at George Mason University and associate professor of health, ethics & society at Johns Hopkins University. Because belly fat - also known as visceral fat, or deep belly fat around your organs - is temporary, circulating in your bloodstream regularly and therefore may increase your blood fats, increase your blood sugar levels, and put you at greater risk for heart disease and type 2 diabetes.

Well, you get the point: belly fat = bad. But how do you lose? You have to think over crunches and planks and use a well-planned approach. "It's going to have to lose fat completely," admits Chris Gagliardi, a certified personal trainer at the American Council on Exercise (ACE). Without further ado, here are some great ways to lose belly fat permanently.

1. Accept that your behavior will be corrected.

A big part of losing weight is simply knowing the decisions you make. For example, if you go out for a walk with friends, you may lose track of how much you eat or drink. But if you take a second break to go back and know that fact, you can do the right thing. “Awareness and planning what else I can do, that would give me the same benefit of eating luxury food,” Gagliardi said.

2. Track your calories.

The basic method of weight loss burns more calories than you consume. For example, with 3,500 calories equivalent to one pound of fat, a weight loss app - or just a pen and paper - can help you decide how many calories you need to cut out of your diet or burn in the gym to meet your goals. "If you can burn 500 more calories a day seven days a week, that would result in 3 500 calories a week and one kilogram of weight loss," Gagliardi said.

If you do not find the daily distribution numbers, you can take the normal route. "For some people, you know," I usually eat a whole sandwich, "says Gagliardi." Now, I'm going to eat half a sandwich for lunch and save half of my meal and cut my calories in half. "To get started, consider these 25 ways to cut back. -500 calories per day.

3. Eat extra fiber.

A diet high in refined carbs and sugar does not actually relieve your hunger, so you end up getting more. Instead, eat nutritious foods such as whole-grain bread, oats, vegetables, fruits, beans, legumes, and chia seeds. “They fill you up,” says Drs. Cheskin, like fiber, helps to reduce digestion.

A 2015 study from the Annals of Internal Medicine showed that for those with difficulty following a strict diet, simplifying weight loss by simply increasing fiber intake could lead to weight loss. Women should aim for at least 25 grams of fiber a day (according to a 2,000-calorie diet), according to the latest U.S. guidelines. Start with our high fiber diet plan.

4. Go every day.

If you don’t have a regular exercise routine, “walking is a great place to get into people,” Gagliardi says. One small study published in the Journal of Exercise Nutrition & Biochemistry found that obese women who exercised a 50- to 70-minute walk three days a week for 12 weeks significantly reduced their visceral fat compared to the sedentary control group.

"Even if your first place is a one-minute walk, if that is more than what you were doing, there are health benefits to that," Gagliardi said. One of the biggest mistakes people make when they try to lose weight is that they try to do too much too fast and burn.

"Starting slowly and working your way up is better than going overboard and giving up," said Gagliardi. An easy way to approach it: Commit to a quick walk, 10 minutes after dinner, and gradually increase your time as you relax with daily movements.

5. Start strength training.

It’s important to do full-body strength training if you want to lose belly fat — especially if you’re trying to keep it for a long time. "Strength training should be just part of everyone's exercise program," says Dr. Cheskin. That’s because strength training helps you build muscle, which will replace body fat. And because the muscles work well, you will continue to burn calories after exercise, thus reducing overall body fat. Bonus: When your metabolic rate accelerates due to muscle growth, you will have less room to vibrate in your diet if that is something you are fighting against, says Dr. Cheskin.

To get started, lift weights at least two days a week and work there, Gagliardi said. "One of the ways to think about it is to build support for your long-term goals," he explained.

For example, maybe you want to be able to do some movement, such as a deadly post or bench press, and then work to the top of that exercise - or maybe it's as simple as wanting to do your chores in everyday life, as much as easily lifting food.

6. Accept healthy fats.

If you want to get rid of fat, you have to eat fat ... The right kind, that is. Adding healthy fats, in the form of monounsaturated fats and polyunsaturated fats can help you feel more satisfied with your diet. Yasi Ansari, MS, RD, CSSD, a national health spokeswoman for the Academy of Nutrition and Dietetics, says, and eggs, can help increase satiety while providing a variety of health benefits when used in moderation. Just remember to enjoy them in moderation as they are still very high in calories, says Ansari.

7. Load protein.

There’s a reason why everyone wears protein: Not only does it help to stay full, but it also has the function of repairing the small tears caused by strength training in your muscles. This helps them to grow stronger, to release body fat from the process. As a general rule, aim to get at least 70 grams of protein throughout the day, says Dr. Cheskin.

This is especially important before exercise. We are all guilty of going to the gym hard, and then heading straight to Chipotle after that because we are so hungry. The result? You eat more calories than you burn and you end up with excess belly fat.

To avoid feeling hungry after exercising, eat a small meal with at least 12 grams of protein before exercise, says Dr. Cheskin. And if you are still hungry later? First, check yourself and make sure it's a real hunger and not dehydration, says Dr. Cheskin. Afterward, eat a protein-rich diet with carbs like a protein bar with whole grains.

8. All right, now you can make your own crunches.

Although you may not notice a reduction in fat, you can point to the formation of clear body tissues, which help burn fat. “There are several muscles between your shoulders and your hips that are affected in everything you do,” says DiVecchio. "The quickest way to create a thin middle line starts with choosing the right steps."

Plan to do work three or four times a week on consecutive days with at least 24 hours of rest during the hours, Gagliardi said. At those times, you can start with easy movements like crunches, bicycle crunches, and planks. Although you can directly target your abs three or four times a week, you should be exercising your core (aka, strengthening your muscles) in every exercise you do, says Gagliardi.

There are tons of different ab exercises you can do well in your home. Once you are comfortable with the ab program, work up to a more complex ab test, such as slam combined with heavy med ball twists, says DiVecchio.

9. Try to reduce your anxiety.

Depression can be depressing in all parts of your body - but the way you deal with it can make or break your weight loss goals. Dr. Cheskin states: “I think that the effect of stress is more on morals than on blood pressure. "It makes us overeat because we use food instead of dealing with stress."

The fact is, eating foods to feel better is often easier than facing direct stress. “People are drawn to something that doesn't need to be done by someone else, it satisfies quickly, and it doesn't take much effort, especially when you open a package or box,” says Dr. Cheskin.

Eating stress can lead to one thing: enlarge your stomach rather than push it. If you find yourself constantly glancing over your shoulder, take a step back and think: What is causing my depression, and what can I do about it? Find a way to fix the solution or talk to your doctor instead of turning to a Doritos package.

10. Put quality sleep first

Sleep is great when it comes to your weight loss success — and that’s both when you sleep more or less. "Excessive sleep is probably not good for you in terms of health," says Dr. Cheskin. But a little sleep is too bad. ”

Case in point: One 2017 review and meta-analysis from the UK It was found that people who slept 5.5 hours or less each night ate an additional 385 calories the next day compared to those who sniffed at least seven to 12 hours. In addition, they prefer to eat fatty foods full of empty calories, such as chips.

If you get too little sleep each night, that leaves more time for you to eat and make unhealthy decisions that can affect your weight loss. While it will vary from person to person how much sleep you need to be most effective (so make progress in achieving your weight loss goals), the ideal number is seven or eight hours, says Dr. Cheskin.