“How can I lose belly fat? I’ve done so many things but none of them worked.” This is one of the most popular questions I get from my readers.
Is it by doing 200 sit-ups daily? Or cutting my calories intake drastically? Go for liposuction? Do I take that pill I saw on TV last night?
There is no secret formula for losing belly fat. There is no need for endless sit-ups, magic supplement pills, starving yourself or worse, undergo the cut. We gathered 10 great ways to lose belly fats from experts in the fitness industry.
Try these 10 ways in your daily life and you’ll see this will work for you too!
Tip 1 – Plank
Plank a day. Each and every day, do one plank for as long as you can. It can be done on your knees, or in full plank form. You will naturally engage your abs after you’ve activated them doing this exercise. After one week, your “core” will feel stronger and you will probably start seeing a difference, too!
Lose Weight Fast & Naturally with These Belly Flattening Tips by Traci D Mitchell (TraciDMitchell.com)
A great tip from Traci, planking is a good full body workout to build strength in your core, upper and lower body, plus, you don’t need any exercise equipment to plank.
Tip 2 – Crunch the Right Nuts
Nuts are high in fat, which may seem counterproductive if you’re trying to lose it; but eating a moderate portion of monounsaturated fat, like the kind found in Blue Diamond’s 100-calorie packs of whole almonds, can ward off the munchies and keep you full. A recent study found that participants who ate about 7 grams of monounsaturated fat with a meal reported a 40 percent decreased desire to eat for hours afterwards.
Almond is a great way to curb appetite this prevent you from over-snacking while providing you with a healthy diet of fats, fibre, proteins and nutrients. Just eat them in moderation as recommended by David Zinczenko.
Tip 3 – Chia Seeds
These nutritious little seeds are great for fat loss, because they help stabilize blood sugar,contain lots of fiber, and improve your sensitivity to insulin. Insulin is one of your body’s main fat storage hormones, and improving insulin sensitivity can reduce the amount of insulin circulating in your bloodstream, which can lead to fat loss.
We agree with Kimberly on this, chia seeds can provide more than 40 percent of your daily fiber needs and fiber can contribute to losing fats by curbing your appetite and discouraging bloating. Not only rich in fibre, these little seeds are rich in antioxidants, as well as iron and calcium.
Tip 4 – Reduce Cortisol Levels
Reduce stress-related cortisol levels by practicing some deep breathing, meditation, or other relaxation training.
This is a great tip people tend to miss out. Cortisol is a hormone that prepares your body for fight or flight response, it stimulates fat and carbohydrate metabolism for immediate energy. The result of these chemical actions in your body can lead to an increase in appetite. When you are stress, your body will release cortisol, so manage your cortisol level by managing your stress level.
Tip 5 – Swap Refined Grains with Whole Grains
Not all carbs are created equal. A study published in The American Journal of Clinical Nutrition shows that dieters who eat whole grains lose more belly fat than those who consume refined grains. How does it work? Whole grain foods are high in fiber, which help maintain low insulin levels. Research from the University of Kuopio in Finland suggests that low levels of insulin may shrink fat cells.
Similar to chia seeds, whole grains contain much more fibre than refined grains and fibre curbs your appetite. The complex carbohydrates found in whole grains also make your body digest your food slowly. You stay fuller and less hungry.
Tip 6 – Boosts Metabolism
Cardio and resistance training provide a protective effect against a drop in metabolism. Rowing is often referred to as one of the best forms of exercise for boosting the metabolism (refer here for a look at the top rowing machine models). This is because you tend to lose a significant portion of muscle if you are following calorie-reduction programs that don’t include strength training. One of the main benefits of exercise in any weightloss program is the preservation of muscle. Increasing muscle boosts your resting metabolic rate.
We agree with Kayla, besides eating right, one needs to do workouts to preserve muscle and prevent a drop in metabolism. And there are some foods you can eat to boost metabolism but that is another topic in itself.
Tip 7 – Reduce Body Fat Percentage
This is the first thing I always tell people that are frustrated with belly fat: your primary goal is to reduce your body fat percentage. If you’re a guy and you’re over 10% body fat, you’re going to have belly fat to deal with. If you’re a girl and you’re over 20%, the same is true for you. In the end, completely getting rid of belly fat requires that you get very lean–6-7% for guys, and 16-17% for girls. There’s just no way around this fact.
Michael hits the spot on this, reduce your body fat percentage and you will lose your belly fat; do some exercise and your abs will show. This is a fact. Simple but not easy to do, healthy diet and regular exercise are essential to achieve it.
Tip 8 – Manage Insulin
Insulin can be your best friend or worst enemy when it comes to fat loss. You’ve got to make it a priority to manage insulin like a major league coach manages his players.
Eat lower glycemic index (GI) foods as a general rule, and combine higher GI foods with lower ones to lower their net impact on your body. The secret is you’ve got to know WHEN to eat your sweet/starchy stuff, not forget about them all together.
Insulin regulates the absorption of glucose, and glucose that your body do not need are changed into fats. Hence manage your insulin level with great care. Eat less carbohydrates to so your pancreas will not produce too much insulin.
Tip 9 – Lift Weights
Lifting weights isn’t just for people who want to gain muscle, and will improve your body composition in two ways. Firstly, if you don’t do some form of resistance exercise while you diet, much of the weight you lose will come from muscle as well as fat. Second, with a properly designed strength-training program, you’ll burn fat both during and after your workout. Some of that fat will come straight from your belly.
Muscle contraction is the way to fat loss, the more muscle mass you contract, the more calories you will burn as your muscle will need energy to repair their fibers . Muscle contraction can be achieved by doing resistance training like lifting weights. You will lose 40% more fats and gain muscles.
Tip 10 – Choose Red Fruit Over Green
It’s the best fruit for weight loss. That means Pink Lady over Granny Smith, watermelon over honeydew, red grapes over green ones. The higher levels of nutrients called flavonoids – particularly anthocyanins, compounds that give red fruits their color – calm the action of fat-storage genes.
This is a lesser known useful tip by David Zinczenko, besides maintaining good bone health and keeping heart disease at bay, flavonoids do help in losing weight. Another fruit high in anthocyanins is blueberries which is by the way also high in vitamins, minerals and antioxidants.
There you have it, 10 great ways to lose belly fats right from the experts’ mouths.
Losing those belly bulge is not only for vanity’s sake but more importantly, it poses a health risk. Those excess abdominal fat, visceral fat, is a predictor of heart disease, high blood pressure, type 2 diabetes, insulin resistance and some cancers.
So go on, you have everything to gain by losing that belly bulge. It’s time to get moving on your weight loss goal!