How to Lose Belly Fat

There are many dangerous and ineffective gimmicks about how to lose belly fat. There is no “magic wand” that can help you lose belly fat simply, but this article will explain what causes your waist to accumulate fat and how to get rid of that excess fat.

Table of Contents

Exercise to lose fat

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Break down the exercises. Research shows that interval training, which burns calories with periods of rest, is more effective in building muscle and increasing endurance than traditional forms of exercise. ^{[1] X Research Source}

Break down exercises to lose weight:
Sprint: Run at the fastest pace for 20 seconds, then gradually change to walking until breathing is even. Repeat for 10 minutes.
Exercise equipment: Install a treadmill, elliptical or stationary bike for interval training.
Quick Methods: Walk or climb the stairs for 5 minutes daily as often as possible.

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Do exercises that increase your heart rate. Do aerobic exercises to increase your heart rate, quickly burn calories and make the process of losing body fat – including reducing fat around the waist – go smoothly. You can’t burn fat on your waist alone, but usually when you exercise, regardless of your body shape, the waist area will be the first to lose weight. ^{[2] X Research Source}

Calculate running time. Record your progress by recording the time it takes you to run 1km. As your heart health improves, you will see this time decrease.
Correction of ankle dislocation. If you have pain along the shin (pain along the front of the shin when running), you may have an “inner misalignment” (landing with most of your weight on the outer leg). There are shoe styles specifically designed to prevent this condition.
Never overdo it. Let’s start with three cardio sessions a week.

Overtraining your body every day won’t allow your body enough time to recover and build muscle, which can lead to injury.

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Add strength training exercises. A study published in the International Journal of Sports Nutrition and Metabolic Exercise in 2006 found that combining aerobic exercise with endurance exercise was effective Losing belly fat is more than just increasing your heart rate. ^{[3] X Trusted Source PubMed Central Go to source} You can do strength training with your bare hands, with equipment, machines, or with elastic bands. Working out from unstable positions due to muscle-building activities can work for you.

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Temporarily skip the sit-ups. Working your abs and crunches up and down can strengthen your abs, but you probably can’t see them under the belly fat. In fact, ab exercises make your abs look bigger because it creates a thicker abdominal wall. Instead, if you strengthen your back muscles, your appearance will improve and your waistline will be reduced.

Central muscle group exercises:
Elbow push-ups (plank): Get into push-up position, prop up with elbows and forearms. Stretch your abs, keeping your back, neck, and buttocks in a straight line. Hold this pose for 30 seconds or as long as possible. Rest and repeat 3-5 times.
Squats: Stand with your feet about 20cm apart. Stretch your arms out in front and perform 4 times, each time 15-20 times.
Bilateral stretch: Stand up straight, feet hip-width apart. Place right hand on right hip, lift left hand straight up, palm facing right. Keeping the shin in the middle, lean to the right and touch the left arm, pulling the left side of the body. Repeat 3-5 times on each side.

Change Metabolism Mechanism

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Reduce stress. Studies show that the production of cortisp (a hormone the body releases during stress) is linked to increased belly fat. ^{[4] X Trusted Source PubMed Central Go to source} . Some remedies to eliminate daily stress:

Most adults need
Sleep at least 7 hours

Every night. ^{[5] X Research Sources}
Take time to relax. Even if you only have 15 minutes to eat lunch, close your eyes, breathe deeply, and forget about your worries.
Minimize stress in the bedroom.
Separate the workplace and the bedroom.

Be determined to leave your worries behind as soon as possible before you go to bed.

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Set a goal of walking 10,000 steps a day. One study found that when people went from 10,000 steps a day to less than 1,500 (without changing their diet), belly fat increased by 7% in just 2 weeks. ^{[6] X Research Source}

Buy a pedometer and try to increase the number of steps you walk each day.
Take the stairs instead of the elevator; walk instead of driving.
Stand up and walk 30 steps every 30 minutes. If your job offers little movement, consider investing in a treadmill desk.

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Eat whole grains instead of refined grains. One scientific study found that people who ate whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish or poultry) lost fat. abdominal area than people in the same diet group but ate entirely refined grains. ^{[7] X Research Sources}

Grains melt fat. A diet rich in whole grains alters the response of glucose and insulin in the body to accelerate the melting of fat, and visceral fat, the deeper layer of fat, is more easily burned by the body. than the subcutaneous adipose tissue (the visible and palpable fat).
Avoid white grains. For example, eat brown grain bread instead of refined bread and brown rice instead of white rice.

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Drink a lot of water. Studies have shown that drinking water regularly throughout the day can make your metabolism more active, no matter what diet you are following. ^{[8] X Trusted Source PubMed Central Go to the source} Drinking plenty of water also helps flush out toxins from your body and improves your overall health.

Aim to drink 8 glasses of water in 8 times or a total of 2 liters of water per day.
Bring a bottle of water to drink whenever you feel thirsty.
Know when your body has enough water. When you drink enough water, your urine is almost transparent. If the urine is still yellow, continue drinking more water.
Limit alcohol and sugary drinks (such as Coca Cpa, 7-Up, Pepsi and all low-calorie beverages) and carbonated drinks. ^{[9] X Research Source}

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Have breakfast. It may sound counterproductive if you’re trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps insulin levels steady and LDL cholesterol lower. ^{[10] X Trusted Source PubMed Central Go to Source}

Build a healthy breakfast:
Choose a protein: eggs, beans, peanut butter, nuts, lean meat.
Choose a fiber: oats, fresh fruit, green leafy vegetables.
Limit refined sugar: avoid sugary cereals, pancakes, cakes, instant oats.
Tip: oats and other low glycemic index foods help maintain healthy blood sugar levels, making it easier to lose weight

Eat to lose fat

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Reduce calorie consumption. You won’t be able to lose belly fat unless you limit your calorie intake. Try the tips below:

Remember that you must reduce your consumption of 3,500 calories to lose 0.5 kg of fat. That means you have to burn 3,500 calories through exercise or cut back on eating 3,500 calories in a week.
Aim to lose up to 1 kg per week.

Losing more than that will probably be unhealthy and lead to a cycle of “weight-squeezing” where you will gain weight back quickly.
Keep a food diary. Most people tend to underestimate the amount of food they consume. Record everything you eat for a week to get an honest assessment of your eating habits. Use an online calorie calculator and estimate how many calories you consume per day. From there, see what you can cut.
Try a diet with about 2,200 calories (for men) or 2000 calories (for women) a day. This regimen can create a sufficient calorie deficit for you to lose 0.5-1.0kg a week, depending on your activity level.

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Eat healthy fats. Studies suggest that a diet rich in monounsaturated fats like those found in avocados, nuts, soy, and chocolate can limit belly fat accumulation.

Trans fats (in margarine, crackers, cookies, or any food prepared with partially hydrogenated oils) almost always lead to belly fat accumulation. Avoid these foods as much as possible.

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Eat lots of fiber. Soluble fiber (apples, oats, and cherries) lowers insulin levels – speeds up visceral fat burning.

Add fiber to your diet slowly. If you’re eating about 10g of fiber per day, don’t suddenly increase it to 35g the next day. The natural bacteria in the digestive system need time to adapt to the new amount of fiber introduced into the body.
Eat the skins of fruits and vegetables. Increasing the amount of fruits and vegetables in your diet will add fiber, but only if you eat the peel, as that’s the part with the most fiber. Do not peel apples when eating. As with potatoes, keep the skin on (for baked potatoes or mashed potatoes) or, if you do, make a snack with the skins, such as the Garlic Parmesan Peel. Leaving the skin on when cooking will help retain more vitamins/minerals (just don’t eat any green skins).
Eat more pea soup. Legumes are all “power” foods. Just one cup of beans contains up to 16.3g of protein.

Measure Change

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Calculate your waist-to-hip ratio. Waist-to-hip ratio — or the ratio of hip circumference divided by waist circumference — can be a good indicator of whether you need to lose belly fat. Here is the calculation:

Wrap a soft tape measure around the thinnest part of your waist at the navel. Record measurements.
Wrap the measuring tape around the widest part of your hip, where you can feel a bony protrusion – about a third of the way from the top of the pelvis. Record measurements.
Divide your waist measurement by your hip measurement.
Know what is healthy. This ratio should be 0.8 or less for women and 0.9 or less for men. ^{[11] X Research Source}

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Continue to record measurements throughout the process. After incorporating some of the above, continue to take notes to track your changes.

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Weigh yourself at a fixed time each day. Since body weight fluctuates differently depending on the time of day, after you eat your last meal of the day or after having a bowel movement, standardize the measurement by weighing it at a fixed time. Many people choose to weigh themselves early in the morning before breakfast.

Stay Motivated

Lose weight with a friend. Having a companion on your weight loss journey can make you more accountable for your own actions, or give you an extra incentive to keep up with exercise appointments. Together you can share your victories and discuss solutions to any problems you face.

Be aware of the risks associated with belly fat. Losing belly fat is not only for cosmetic purposes, knowing the health problems related to belly fat also helps you to be more motivated.

Belly fat is linked to heart disease, diabetes and cancer. In particular, the deepest layer of belly fat – the layer of fat that you can’t see or remove – is the biggest threat to your health. That’s because “visceral” fat cells actually produce hormones and other substances that can affect your health (e.g. increase insulin resistance and/or breast cancer risk). ^{[12] X Research Source}
The fact that “visceral” fat cells are located right next to and in between your abdominal organs is not beneficial. For example, fat located near the liver flows into the liver, causing fatty liver, which is a risk factor for insulin resistance, which causes type 2 diabetes ^{. [13] X Research Source}

Advice

Green tea is a good alternative to coffee or other common beverages.
If you don’t like drinking water, add a few slices of lemon or orange to the water.
Choose any form of exercise that interests you, like playing a sport or cycling. This will change your mood because when you like it everything seems easier.
Exercise in the morning. Exercising in the morning burns more calories than at any other time of the day. If you may feel like you don’t have the energy to get up early then get as much sleep as possible, for an adult it’s about 7-8 hours, you’ll soon see results.
Jumping rope is a great way to lose body fat. Jumping rope burns more calories than jogging.
When you feel “down” from not getting enough sleep, eat lean proteins. When we are sleep deprived, we tend to crave sweets and junk food. Fight this feeling by eating lean proteins (nuts, fish…).
The way the body distributes fat is largely out of control and can depend on a number of factors (like genetics, menopause, etc.). What you can control is your overall fat intake – if you keep it low, it doesn’t matter where the fat is distributed, because your waistline won’t shrink. accumulate too much fat.
If you’re a sweet tooth, replace sweets with fruit. The sugar in fruit is digested in a different way than the uncalorie white sugar found in most candies and processed foods. The fiber in fruit also helps with sugar absorption, so you won’t have high blood sugar (or hypoglycemia).
Stick sticky notes on the fridge door to remind yourself to stay away from foods like candy or chips because you’re trying to lose weight.
There are plenty of free calorie counting apps available for iPhone and iPod touch (and perhaps Android-based devices as well). This is a great way to easily keep track of your food intake. Many smart software allows you to simply enter the manufacturer’s brand name, it will calculate the corresponding nutritional content for you!

Warning

Don’t try to lose weight too quickly. Weight loss diets and weight loss pills are often just false promises and do not really help maintain weight loss in the long term. Resist the temptation to lose weight “easy” and instead, live healthier. That way, you not only lose weight, but also improve your health, maintain the weight loss for a long time without affecting your health.
Just doing crunches can actually make the belly fat more, as it causes the abdominal muscles to increase in both size and shape, pushing out the belly fat, making the belly fat bigger and thicker.

Steps