In addition to ab workouts, losing belly fat is crucial to this process. The first step to losing stubborn belly fat? Understanding how extra pounds pile onto that part of the body in the first place.
The science behind belly fat
Body fat is divided into two categories: subcutaneous (under the skin) and visceral (around organs). Belly fat is an accumulation of visceral fat around the abdominal organs, Dr. Spencer Kroll, MD, PhD, FNLA, explains. “There is now a realization that visceral fat cells secrete hormones, much like other endocrine organs in the body such as your thyroid or pancreas,” says Dr. Kroll. “Thus, what was once thought of as the accumulation of poor eating and lack of exercise has actually been shown to be metabolically active: a hormone secreted from visceral fat have far-reaching effects on other tissues in the body.” The hormones secreted from visceral fat cause inflammation and coagulation in the body. This explains why people with large amounts of visceral fat are more likely to have diabetes, high cholesterol and poor heart health. The bottom line: visceral fat makes up only a small proportion of body fat but it is a key player in a variety of health problems, Dr. Kroll explains. So, in order to lose belly fat, you need to make visceral cells less active. This can be accomplished through eating healthier, exercising, and other lifestyle changes.
How to lose belly fat
Ready to start losing belly fat? Here are 30 ways to make it happen.
1. Cardio aerobic exercise
To burn and reduce visceral fat, Dr. Kroll recommends 30 minutes of cardio aerobic exercise a day. Also, it’s important to keep in mind that targeted exercise for the abdomen does not help the reduction of visceral fat. In other words, crunches and sit-ups won’t help reduce belly fat. First, you need to eliminate the fat through cardio aerobic workouts, which get your heart rate up. Once the fat is gone, you can do sit-ups and crunches to tone the area.
2. Intermittent fasting
While fasting is a controversial weight-loss tactic, it is considered safe and effective when done correctly. “Intermittent or Circadian fasting allows your system to reduce the excess glucose in the bloodstream and therefore reduce the amount of glycogen stored in your body (which manifests as fat), saysDr. Alexandra Trevisan, Doctor of Chiropractic and Functional Medicine and holistic weight loss expert. “Fasting then utilizes your adipose tissue (your fat storage in your body which is there to be called on for energy) for energy for daily functioning and breaks down belly fat at the same time.”
3. Eliminate trans fats and simple carbohydrates
When it comes to fat formation, certain foods are worse than others. Trans fats, found in hydrogenated vegetable oils and fructose-sweetened foods are particular culprits, Dr. Kroll states. Simple carbohydrates also lead to more fat accumulation. Your body packs away any additional unnecessary consumed carbohydrates as fat and stores it around your organs.
4. Try a healthy carb cycle
While you should steer clear of simple carbs, not all carbs are bad. “Have certain days of the week where you allow for more healthy carbohydrates than normal (whole grains that are gluten-free),” Dr. Trevisan explains. “This will prevent the body from plateauing, causing variability to the system and expediting weight loss.”
5. Eat real, whole foods
Whole foods include fruits, vegetables, nuts and whole grains. “Your body can process foods that either has a mother or grow from the ground,” says Dr. Trevisan. “Foods made in a lab without real ingredients are stored as belly fat.”
6. Read nutrition labels
Some foods claim to be low fat but are actually high in carbohydrates and other added sugars. Ultimately, it’s the reduction of the right kinds of fats and carbohydrates that can lead to visceral fat reduction, Dr. Kroll states. “The consumption of more complex carbohydrates will lead to a sustained metabolism as opposed to the peaks and valleys that occur with simple carbohydrate consumption, which in turn leads to fat accumulation.” As a general rule, avoid all processed foods.
7. Cut the sugar
Starches and grains break down into sugar (glucose). While these have beneficial factors for our bodies in small amounts; added sugar (sugar cane, high fructose corn syrup, etc.) do not, says Dr. Trevisan. Excessive consumption of sugar gets stored as belly fat.
8. Keep track of your levels by measuring your waist circumference
This is an effective technique that will help you keep track of your progress. Measure your waist circumference at your belly button line. “In almost all people it is more than their waist circumference at their belt, especially when they wear their pants below their stomach,” says Dr. Kroll. “Measuring at the belly button line is a much better indicator of visceral fat than the number of pounds on the scale.”
9. Eat more healthy fat
Incorporating healthy fat from properly raised animal products (grass-fed beef, antibiotic hormone-free eggs, fatty fish) as well as avocados, coconut oil, nuts and seeds give your body the nutrients it needs for brain activity and digestive function, Dr. Trevisan explains. Small amounts of healthy fat at each meal are conducive for weight loss when not combined with sugar/starches.
10. Develop better sleep habits
Poor sleep hygiene in people who sleep five hours or less a night accumulated significantly more visceral fat. And in young people, sleeping over eight hours a night also leads to more visceral fat, Dr. Kroll says, so there is definitely a “sweet spot” for the proper amount of sleep to minimize visceral fat.
11. Eat balanced meals
A balanced meal is one that contains the major food groups. Sandy Younan Brikho, MDA, RDN registered dietitian nutritionist, weight loss expert, and founder of The Dish On Nutrition, recommends following the MyPlate Method. “It will help you lose belly fat because it helps keep you full and satisfied throughout the day, incorporates the major food groups, and helps with portion control,” Brikho says. “For example, cover half of your plate in a salad, a quarter of it in pasta, and a quarter of it in meatballs.”
12. Weight training
Loading your body with resistance causes muscle adaptation.“This adaptation results in your body burning more calories at rest (AKA a faster resting metabolic rate),” says Dr. Trevisan. “Weight training will help you to burn more while at rest, in turn burning more belly fat.”
13. Find healthy ways to reduce stress
Increased anxiety and stress also lead to higher amounts of visceral fat in the abdominal area. While stress isn’t shown to affect subcutaneous fat, it does impact visceral fat, Dr. Kroll explains. Popular stress management techniques include meditation, journaling, yoga and other types of exercise.
14. Cover half of your plate in vegetables
This will help increase your fullness, prevent overeating, encourage portion control, and help you get the nutrients you need, Brikho says. In doing so, you won’t be tempted to eat too much other higher-calorie foods and as a result, it will be easier to lose belly fat.
15. Eat enough protein
Protein helps keep you full and prevents overeating later in the day. The specific amount of protein varies from person to person. How much do you weigh? Dr. Trevisan says it’s is a good indicator of protein levels (in grams) to consume when focusing on physique and belly fat loss.
16. Walk more often
Mixing up your workouts is important. And while it’s important to keep cardio in your workout regimen, never underestimate the power of walking. “If your body is constantly in a fight or flight state (overactive sympathetic nervous system) it will hold onto weight for protection,” says Dr. Trevisan. “Increased stress hormones are secreted into the system causing the body to hold onto weight. Moving the body in gentle, consistent ways such as walking helps to remind the body that it’s safe to calm down while moving about, reinforcing that a threat is not imminent; allowing for the release of fat for protection.”
17. Snack on healthy treats throughout the day
“Often, clients will tell me that they are feeling hungry throughout the day, which leads them to binge eat at their next meal,” Brikho explains. “Instead, incorporate a snack that combines a protein with either a fruit, vegetable, or carbohydrate.” For example, she recommends one slice of whole-grain bread, peanut butter, and a banana. This will help keep you satisfied until your next meal, prevent overeating later in the day, and will help you lose weight. This will ultimately lead to loss of belly fat.
18. Hydrate
You cannot lose weight if your body is not lubricated enough to excrete the toxins in your system, Dr. Trevisan explains. Half your body weight in ounces is the general rule.
19. Move your body in a fun way
While healthy eating is primarily what helps you lose belly fat, exercise will help you reach your goals sooner. Brikho suggests exercising for 30 minutes each day. “You don’t need to be doing vigorous activity daily in order to see results,” she says. “It could be something as simple as walking, doing squats during commercials while watching tv, gardening, or going for a bike ride. If it is fun and if you are enjoying it, then you are more likely to keep it up and therefore, more likely to lose belly fat.” The reason so many people struggle with weight loss is that they view it as a chore. But working out can be fun if you choose to see it that way.
20. Eliminate or reduce alcohol intake
Too much alcohol can disrupt liver function, which is responsible for filtration in the body, Dr. Alice Fong, MD, Founder and CEO of Amour de Soi Wellness, explains. If your body is not properly filtering correctly, that can disrupt hormonal balance and lead to belly fat.
21. Decrease calories in your coffee
Yes, plain black coffee can be boring, but thankfully, there are ways to make it taste better without adding inches to your waistline. Brikho recommends the following nutritious tips to make your coffee taste good and help you reach your weight loss goals:
Add Manuka Honey, which is a great low calorie, healthy alternative to sugar or other sweeteners and it’s great to include in your daily coffee!Add 1 tbsp of coffee mate’s low-fat vanilla creamer to a cup of coffee for a delicious 25 calorie cup of coffeeAdd almond extract and vanilla to your black coffeeAdd 1-2 teaspoons of cinnamon to your coffee with some steamed nonfat milk
22. Eat your meals at consistent times of the day every day
Consistency is key in order to develop healthy habits and lose weight. When you eat at the same times, your body can then start to regulate better and have a routine for digestion, Dr. Fong says.
23. Eat out in a healthy way
While restaurants offering a ton of tasty, not-so-healthy options (mostly in the takeout form right now), there are a few simple ways to cut calories. “Eating out is fun and you don’t need to sacrifice that in order to be healthy,” Brikho explains. “You can share a plate with your friend, coworker, or family member while eating out, which will decrease your portion size, decrease your calorie intake, decrease your fat intake depending on what you ordered, and allow you to still enjoy your favorite meals.” Another helpful tip is ordering an appetizer that includes vegetables such as a salad, edamame, cucumber wrapped sushi, or Brussels sprouts, for example. That will help you feel full and eat less during the main course. Lastly, limit eating out to 1-2 times a week. “While we are able to eat out and lose weight, it is still important to remember that it is what we do more often that will impact our health and if we are eating out daily, then it will make it more challenging to reach our goals,” Brikho adds. So, dine out (or order in) and enjoy your favorite foods, but do it in moderation.
24. Eliminate gluten
Even if you don’t have a gluten intolerance, it’s beneficial to cut it out of your diet. “Gluten can cause inflammation in the body and too much can cause intestinal permeability (leaky gut syndrome), which can cause food sensitivities and gut health issues,” Dr. Fong states. “An unhealthy gut leads to weight gain and belly fat.”
25. Don’t go on a “diet”
In fact, remove the word “diet” from your vocabulary altogether. “Most diets are restrictive, challenging to follow, and are unrealistic to keep up with long-term,” says Brikho. “If you can’t keep up with it long-term, then often, your results won’t last long-term. Find something that you feel like you can do forever and something that you enjoy. If you love what you’re eating, and if you’re losing weight in the process, then you will not only lose belly fat, but also keep it off.”
26. Eat gut-friendly foods
A healthy gut is essential for optimal health. Dr. Pamela Peeke, chairman of the Jenny Craig Science Advisory Board, recommends eating a diverse range of foods. “The bacteria in your body is quite diverse, and your diet should be too,” says Dr. Peeke. “Grabbing five vegetables and several fruits a day is a great start.” Fermented foods are also important. Yogurt, kimchi, sauerkraut, kefir, kombucha and tempeh are rich in lactobacilli, a bacteria that support your health, she adds.
27. Make it easy
If it isn’t convenient, it will make losing weight and losing belly fat more challenging. Have snacks that are easy to prepare or ready to go like a banana and peanut butter, or an apple and string cheese, Brikho says. In addition, if you don’t have time to prepare meals, then either cook several servings of a dish on Monday and eat it for lunch for the rest of the week, or make a recipe that is prepared in under five minutes, she adds.
28. Ditch the artificial sweeteners
Artificial sweeteners do not contribute to gut health and successful weight loss, Dr. Peeke states. These products upset the balance of gut bacteria favoring Clostridium and Enterobacteriaceae which are associated with disease. Instead, use monk fruit or natural honey for flavor.
29. Incorporate more prebiotics in your diet
Along with fermented foods, prebiotics are great for the gut. These are foods that promote the growth of beneficial bacteria in your digestive system, Dr. Peeke explains. These include garlic, onions, leeks, asparagus, bananas, barley, oats, apples, cocoa, flaxseeds, and wheat bran.
30. Make one change at a time
Taking small steps on a consistent basis is what leads to long-term results. “We can all make 100 changes to our lifestyle or our diets, but if you focus on too many at the same time, it will be challenging to keep up with them all, says Brikho. “The biggest recommendation I can make is to focus on only ONE small change you want to make, master that by making it into a new habit, and then, pick your next small change.” Next up, here are 13 reasons why you’re not losing weight
Sources
Alexandra Trevisan, Doctor of Chiropractic and Functional Medicine; Holistic Weight Loss ExpertSpencer Kroll, MD, PhD, FNLASandy Younan Brikho, MDA, RDN, is a registered dietitian nutritionist, weight loss expert, and founder of The Dish On NutritionDr. Alice Fong, MD, Founder and CEO of Amour de Soi WellnessS. Department of Agriculture: “MyPlate”
