The best way to get more fiber is to eat a lot of plant foods, including vegetables and fruit. Exactly how much fruit you need depends on your age and gender, but you should aim for 1.5 to 2 cups each day, according to the USDA ChooseMyPlate.gov guidelines. Learn more about the causes of belly fat, and how best to lose it, here. Whats more, women who already have a large waist tend to produce more cortisol in response to stress. These could include how you feel overall and your perceived energy levels. Keeping a food diary or using an online food tracker are two of the most popular ways to do this. Research from 2011 suggests that HIIT may reduce body fat more effectively than other types of exercise. To help reduce belly fat, read ingredient labels carefully and stay away from products that contain trans fats. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables. For men, it's 40 inches or more, according to Mayo Clinic. Its important youre eating the right ones or they could cause you to gain weight. Discover the exercises that trainers avoid and why you should consider avoiding them too. We use women and men in this article to reflect the terms that have been historically used to gender people. Milk contains tryptophan, the same amino acid found in turkey that makes you sleepy, which will aid with sleep, too. Intermittent fasting has recently become very popular as a weight loss method. EGCG is a catechin, which several studies suggest may help you lose belly fat. Interestingly, many of these methods are generally associated with balanced eating and an overall healthy lifestyle. This article explains the different types of belly fat, how they affect your health, Losing weight overall is the only way to lose any belly fat in a healthy way. Explore the best fitness apps to stay on top of your fitness goals and get in a great workout from the comfort of your home. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. For the best results, combine ahealthier diet, cardio, resistance training and core exercises. Too much belly fat can increase your risk of certain chronic conditions. The body needs carbs, but its key to monitor the type of carbs youre eating to promote better health. To learn more about how we keep our content accurate and trustworthy, read oureditorial guidelines. The FDA has issued a warning against modified GLP-1 drugs, like semaglutide, that are being sold. Read about Kristin Currin-Sheehan's perspective. A mocktail Moscow mule: A tablespoon of freshly-squeezed lime juice, cup ginger-flavored kombucha and seltzer water to taste. How about sleeping more while fighting belly fat? For this reason, losing excess visceral fat can have significant benefits for your health. Eating lean proteins, lots of vegetables, moderate amounts of fruits, moderate amounts of whole grains and low-fat dairy, still works for the majority of people.. Additionally, because your brain doesnt process liquid calories the same way it does solid ones, youre likely to end up consuming too many calories later on and storing them as fat (41, 42). And fruit can be a great way to satisfy a sweet tooth that would otherwise snack on a candy bar or soda, totally derailing your diet. Studies in adults and children with fatty liver disease have shown that omega-3 supplements may significantly reduce liver and abdominal fat (54, 55, 56). Participants had a significant insulin reduction two hours after eating grapefruit. Some evidence suggests that protein may be linked with reduced abdominal fat. You dont have to follow a strict low carb diet. All rights reserved. Resistance training is important for everyone but especially for those over age 30, as that's when lean muscle mass decreases by about a pound a year, Derocha says. Fruit juice often contains as much sugar as soda and may contribute to weight gain if consumed in high amounts. Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose. Watch how much of these liquid calories you consume and try to cut back where you can. Sleep also helps to control your appetite, as lack of sleep can make you want to eat more and you'll likely choose foods with more sugar and unhealthy fats. Green tea is an exceptionally healthy beverage. Helping to reduce abdominal fat is among the amazing health benefits of exercise. And whatever method you try, Dr. Creel advises that developing a routine, being consistent and practicing patience can help keep you motivated. Exercises that increase your heart rate and make you sweat help you lose weight in general both visceral fat and the fat under your skin. You may see progress in your belly fat after a week or two if you implement dietary changes and exercise consistently, Norvell says. Research shows it can reduce cravings by 60%, boost metabolism by 80100 calories per day, and help you eat up to 441 fewer calories per day (12, 13, 14, 15). Visceral fat releases hormones that can lead to type 2 diabetes, heart conditions, and other health problems. Studies show that added sugar has uniquely harmful effects on metabolic health (4). They are a great source of plant-based protein and fiber, two factors that work well for both fat loss and weight loss. The researchers found the polyphenols in lemon helped to fight weight gain and the buildup of body fat. There are no magic solutions to losing belly fat. For instance, you may eat three oranges for the same amount of calories as a large glass of orange juice and feel much fuller for a longer period of time.. Leftover food languishing in a pet bowl can attract fruit flies, so clear away any that hasn't been eaten and wash the bowl out with boiling water before putting the next meal in. Visceral fat is belly fat that accumulates in your abdomen in the spaces between your organs. Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver (5). Can diet and exercise reverse prediabetes? He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise. Eating foods high in fiber like chickpeas, lentils and bananas can help you feel fuller longer. However, results are mixed as to whether moderate or high intensity exercise is more beneficial (27, 28, 29). Still, to help reduce excess belly fat, moderate your intake and enjoy other beverages with lower sugar content, such as water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime. Use these strategies to fight your battle with the bulge. This superfruit has a lower glycemic load as its mostly water coming in at 92% of its weight. If youre feeling stressed out, your body is likely releasing the stress hormone cortisol into your bloodstream. Consuming about 30% of your calories from protein can help you meet daily requirement suggestions, helps boost your metabolism and control your appetite all supporting a trimmed and toned waist. Progress may feel slow since the midsection is usually the last area to show change, especially for women, she says. While taking drugs like Ozempic and Wegovy can help people shed pounds quickly, rapid weight loss can also cause saggy skin and a deflated, The link between CPAP machines and weight is complicated. These nutrient elements serve a variety of functions. High intensity interval training (HIIT) pairs bouts of intense exercise with periods of less intense activity to burn calories. Theyre a great way to satisfy your sweet tooth. Why Sit-Ups Won't Get You a Flat Stomach. Those foods contain a high amount of soluble fiber, which can slow down the passage of food from the stomach to the intestine by dissolving in water and forming a gummy gel. Try replacing refined carbohydrates with complex carbohydrates. Tomatoes arent high in sugar and are considered to be non-starchy. Be sure to include a good protein source at every meal, such as: High protein foods, such as fish, lean meat, and beans, may be beneficial if youre trying to decrease belly fat. Did you know avocados are fruit but theyre technically considered a berry according to the University of California? The brain doesnt seem to register liquid calories in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories (9, 10). Last medically reviewed on December 15, 2022. How much physical activity do adults need? Limit sugar and sugar-sweetened drinks, 18 Effective Tips to Lose Belly Fat (Backed by Science), The 2 Types of Belly Fat and How to Lose It, How to Lose Lower Belly Fat the Healthy Way, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, The 6 Best Teas to Lose Weight and Belly Fat, FDA Issues Warning About Off-Brand Versions of Ozempic and Wegovy, 9 Proven Ways to Lose Weight Without Diet or Exercise, Ozempic Butt: The Side Effect You May Experience While Taking Weight Loss Drugs, CPAP Machines and Weight Loss: Its Complicated, After One Year, Popular Weight Loss Drug Semaglutide (Wegovy/Ozempic) Improved Heart Health. However, there is a lack of scientific evidence to confirm that these products are safe or effective.Meanwhile, a person can lose weight and reduce fat through proven natural methods, including changing the diet and getting specific types of exercise. Although subcutaneous fat may be what we notice when we look in the mirror, visceral fat is most harmful. Want permission to sleep more? Protein helps keep you feeling satiated, lowers hunger hormone levels and may even help you eat less at your next meal, studies show. Fat has various functions in your body, including energy storage and hormone regulation. Interestingly, one review concluded that green tea could increase weight loss, especially when consumed in doses of less than 500 milligrams per day for 12 weeks (73). Fruits and vegetables also add fiber to the diet. Healthline Media does not provide medical advice, diagnosis, or treatment. Your gender identity may not align with how your body responds to weight loss. This article explains the different types of belly fat, how they affect your health, Losing weight overall is the only way to lose any belly fat in a healthy way. Its hard to maintain the core if you can't do sit ups or leg lifts. Move distracting electronics out of reach. Boutcher, S. H. (2011). Find Continuing Care Retirement Communites, Heart attacks and heart disease. Healthy fats are another dietary component that helps your body absorb nutrients, keeps you full and gives you energy. Overall weight management lifestyle and diet changes are the best way to lose fat. Aerobic exercise like walking, running, and swimming can allow major reductions in visceral fat (33, 34). Some research suggests that replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat (34, 35). Alcoholic drinks are filled with extra, unneeded calories that make their way to your waistline. Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Last medically reviewed on February 8, 2023. Taking in excess sugar seems to be a main driver of weight gain, especially in the abdominal area. They may have health benefits, including helping improve gut health and enhancing immune function (60). "It's easy to forget that avocados are technically fruits, but regardless of their designation, avocados have also been found to support weight loss," says Lubeck. (2020). These exist in fruits, vegetables, and whole grain foods. Its an eating pattern that cycles between periods of eating and periods of fasting (65). This means that some of the fat lost on a low carb diet is likely to include visceral fat, a type of abdominal fat thats been linked to health problems when present in high amounts. One study of people with type 2 diabetes found that consuming at least one serving of sugar-sweetened beverages per week was associated with increased belly fat compared to consuming less than one serving per week (40). When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat (6, 7). Change your lifestyle and combine different methods, 6 Simple Ways to Lose Belly Fat, Based on Science, The 2 Types of Belly Fat and How to Lose It, How to Lose Lower Belly Fat the Healthy Way, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, How to Lose Upper Belly Fat the Healthy Way, FDA Issues Warning About Off-Brand Versions of Ozempic and Wegovy, 9 Proven Ways to Lose Weight Without Diet or Exercise, Ozempic Butt: The Side Effect You May Experience While Taking Weight Loss Drugs, CPAP Machines and Weight Loss: Its Complicated, After One Year, Popular Weight Loss Drug Semaglutide (Wegovy/Ozempic) Improved Heart Health, Weight Loss Drug Wegovy Can Help Reverse Obesity in 50% of Teens. Making key dietary changes and doing the right kinds of exercise can reduce levels of this type of fat. This article looks at some natural ways to lose belly fat. However, these exercises can strengthen and tone the abdominal muscles, making them appear more defined. Research shows that high cortisol levels increase appetite and drive abdominal fat storage (19, 20). They also contain water, which makes them very filling. Water helps to regulate your metabolic rate, helping you to burn fat more efficiently. Theyre low on the Glycemic Index scoring less than 15. Having a general understanding of your average daily intake enables you to make better-informed decisions that impact your overall weight and health, he explains. Cleveland Clinic is a non-profit academic medical center. This helps to keep inflammation low. 1. Try having a Greek yogurt or string cheese, which can make you feel more satisfied.. If youre trying to lose weight, consider drinking alcohol in moderation or abstaining completely. Check the sugar contents of beverages such as soda and sweetened tea and coffee. While cortisol levels play a role, the bigger issue can be that when were more stressed, we tend to be less mindful of our eating, says Dr. Creel. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss (13, 14, 15). Therefore, this may be a good range to try. There are two main types of fat in the abdomen. Its a popular myth that certain weight loss strategies can target visceral fat or abdominal fat. Excess belly fat is very unhealthy. Watermelon also comes in high on the antioxidant scale so you can keep your skin looking great during those sunny warm months. The size of your waist is related to subcutaneous fat underneath your skin and the visceral fat surrounding your organs. Go Mediterranean. Exercises that tone the leg muscles and various lifestyle changes can help achieve this. Eating regular meals that include protein, complex carbohydrates and healthy fats will also support belly fat loss. 16, 2022, Vanessa Caceres and Elaine K. HowleyNov. Then you might be looking for ways to curb those late-night cravings. But you can battle the bulge with one (or all!) Instead, try a non-alcoholic mocktail to keep your waistline in check while treating your taste buds. We all have belly fat, but having too much can harm your health. You can measure this with a tape measure, going across your belly button. Some people also have the more dangerous visceral fat, which is fat that surrounds your organs and raises the risk for heart disease. Visceral fat also known as abdominal, stomach, or belly fat is a potentially harmful type that surrounds organs in the abdomen. Aim for seven hours or more of sleep a night. Small changes can lead to significant health benefits. He has over 15 years of experience as a personal trainer and nutrition coach. However, researchers also noted that changes in visceral belly fat were not significantly different between either group (30). 18, 2022. There has to be a way to find relief, right? Here are 11 ways to lose weight without doing a conventional diet or exercise plan. When you eat the right fruits it can even make the weight loss process easier. Exercise can lead to weight loss throughout the body, including around the belly. And getting your insulin sensitivity improved is a great way to lose more weight. And what kind of fruit should you eat? This study by Nutrition and Metabolism found those eating grapefruit before eating a meal could help them lose more weight (9). Stubborn belly fat is a real thing that many people frustratingly suffer from every day. McRae, M. P. (2018). You may even want to talk to a registered dietitian who can help you figure out where youre struggling. Its also important to understand that where we gain or lose fat is influenced by our genetics.. Eat more vegetables and fiber-filled foods. Another study found women who drank tomato juice daily lost body fat and lowered their weight (16). Your body should be able to process the sugar in fruit well as long as youre eating it in moderation. This is because stronger muscles are better able to support the body, which reduces strain on the bones and joints. See additional information. The end result is a prolonged feeling of fullness and reduced appetite (27). "It takes more diligence and intention with food, exercise and overall lifestyle habits," Norvell says. Can Changing Your Diet Help Treat Your Psoriasis? Clean pet food bowls and cages regularly. What Fruits Burn the Most Fat? ), Side Boob Fat? Another study found that exercise completely prevented people from regaining visceral fat after weight loss, implying that exercise is particularly important during weight maintenance (35). Theyre high in vitamin C, super low in sugar, improve gut health, rich in antioxidants, and can lower inflammation. Some of the dangers of too much belly fat include: If you're looking to tone your tummy, there are a few changes you can make to your everyday habits to help whittle down your waistline and get rid of belly fat: Refined sugar from foods and drinks those which are not naturally occurring in foods like fruit can cause your body to respond with inflammation, says Grace Derocha, a registered dietitian and Detroit-based national spokesperson for the Academy of Nutrition and Dietetics. This article is based on reporting that features expert sources. It can also help to write down. As you focus on losing belly fat,measuring your progress can hold you accountable, but it can also motivate you to continue to lose more, as long as you're working to maintain a healthy weight. Apps such as MyFitnessPal and SparkPeople cantrack your calories and provide a closer look at the foods you eat and keep track of where you're using those calories. Although we cant precisely target where we lose every pound of weight, its important to remember that reducing our calorie intake and regular exercise effectively reduces visceral fat, says Dr. Creel. Struggling with wanting to lose belly fat but not sure how? One 5-year study reported that eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of visceral fat in the abdominal cavity (29). ), Fasting on Protein Shakes (Dont Make This Mistake), Can Fruit Make You Fat? One popular method involves 24-hour fasts once or twice per week. This beneficial gut bacteria has been proven to help lose weight. Visceral fat is highly responsive to what a person eats. Learn the benefits and drawbacks of under-desk ellipticals and whether they're a viable way to stay active while you work. Theres some evidence that soluble dietary fiber can lead to reduced amounts of visceral fat. You can also have 200ml/ pint of milk, or two 125g pots of natural or low-calorie yoghurt. However, a tangible increase in waist circumference can indicate can increase in visceral fat. All of these have been confirmed in scientific studies. ). Keeping a food diary or using an online food tracker or app can help monitor your calorie intake. Your bloated belly feels like an overinflated balloon that's ready to pop. As some probiotics arent regulated by the Food and Drug Administration, its important to talk with a doctor before adding probiotics or other supplements to your routine. In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome (PCOS) (31, 32, 33). Drinking less alcohol, eating more protein, and lifting weights are just a few steps you can take to lose belly fat. 1 Only drink water or tea. It can boost your immune system, improve your mood and increase productivity among other things. These contribute to a balanced diet that can go a long way toward a flatter belly. These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies (7, 8, 9). Strength training can also improve bone and joint health. Although genetics can be an obstacle, and we cant spot reduce our fat, Dr. Creel says there are still strategies we can use to trim belly fat. Researchers have proved that excess fat around our organs increases the risk of metabolic diseases, including: Excess weight also increases the risk of sleep apnea, joint pain and different forms of cancer. Watermelon contains a higher amount of the plant polyphenol lycopene which has cancer-fighting benefits (5). Thats when we tend to overeat, he notes. In this study, researchers found rats fed tart cherries had a 9% reduction in belly fat, lowered inflammation, and helped protect against heart disease (11). Since honeydew melons contain about 90 percent water, they act as a diuretic to help you naturally flush out any excess water and salt your belly may be holding on to. This study also linked refined carbs and oils to more abdominal fat and linked fruit and vegetables to reduced fat. For example, an 8-ounce (248-milliliter) serving of unsweetened apple juice contains 24 g of sugar, over half of which is fructose (58). Despite popular belief, exercises that focus on the midsection won't lead you to magically wake up with less belly fat. This fat is located deeper in your body, where it cushions the organs in your abdomen. Here you will find the best fruits for weight loss so you can slim down while enjoying your fruit too. When you do sit-ups, youre strengthening muscles in the abdomen, but that doesnt specifically target the fat or loose skin around our stomach. One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of around 4.5 pounds (2 kg) over 4 months (28). Sleep is important for many aspects of your health, including weight. Can diet help improve depression symptoms? Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri (61, 62, 63, 64). However, you can learn how tocontrol your reaction to stress, so you aren't causing a constant cortisol rush. The citric acids in limes and lemons can help to lower inflammation (19). Excess sugar intake is a major cause of weight gain in many people. Belly fat, or excess fat around the abdomen, has many causes. Have a before-sleep routine to relax you. However, better food choices and eating fewer calories no matter the time of day can lead to a reduced waist circumference, Palinski-Wade says. Bellyfruit is an adaptation of an original stage play of the same title which premiered at the Los Angeles Theatre Center on March 16, 1996. High protein intake increases the release of the fullness hormone peptide YY, which decreases appetite and promotes fullness. Excess belly fat brings a host of health risks. Shutterstock. For instance, people who fast will eat between noon and 8 p.m. and then stick to only water and coffee until noon the next day. Research has linked high amounts of this fat with conditions like type 2 diabetes and heart disease (1). Even if it encourages you just to drink more water. Elaine K. Howley and Anna Medaris MillerApril 28, 2023, Elaine K. Howley and K. Aleisha FettersApril 7, 2023, Lisa Esposito and April RoweDec. Eating fewer foods that are high in calories and low in nutrition for example, processed foods, baked goods, and french fries is a beneficial way to create a caloric deficit and improve health. Theyre also low in calories and contain the powerful antioxidant lycopene. Strawberries a low sugar berry that still packs a sweet punch. Previously, they were found in some margarines and spreads and also often added to packaged foods, but most food producers have stopped using them. Theyre loaded with antioxidants that will help fight off free radicals that cause inflammation in the body. For women, a waist circumference that is 35 inches or more can increase your risk for health problems. Protein is an extremely important nutrient for weight management. Whether youre looking for a surrogate or looking to become one, we have the answer. Keeping your place as dry and free of food as possible prevents pests from continuing their life cycle. Subcutaneous fat is the type thats located just below your skin. Research suggests that too much alcohol can contribute to belly fat. It appears that mostly the soluble and viscous fibers have an effect on your weight. Sugar is half glucose and half fructose. This gel can dramatically slow the movement of food through your digestive system. Thats why you always hear about carbs playing an important role for people who run long distances or participate in endurance races. Reducing the amount of abdominal fat can have significant health benefits for some people. Increased cortisol further adds to fat gain around the middle (21). You might rethink eating those potato chips and turn to carrots as a snack instead. Fruits can also help to improve satiety (the feeling of being full). For some, CPAP machines seem associated with weight gain. Learn more about the signs and how to seek help from eating disorder specialists. Aim to get 23 servings of fatty fish per week. To lose belly fat, its best to limit your intake of sugar-sweetened beverages such as: Limiting liquid forms of sugar, such as sugar-sweetened beverages, is very important if youre trying to lose belly fat. Some of this weight loss is due to reductions in water weight, not fat loss. Lemons are very high in vitamin C and fiber both of which can help you drop some weight. A high sugar intake may increase levels of visceral fat by promoting insulin resistance and spurring inflammation throughout the body. Dietary fiber is mostly indigestible plant matter. However, the type of fiber is important. Two servings of fat or oil covering the tip of your thumb. Intermittent fasting can help, but so can eating healthier regularly. This fat is stored all over your body, including the midsection. Advertisements. But there are some fruits that'll give you more bang for your buck when it comes to losing weight. For some people, the appearance of excess weight around their midsection is a major concern. Belly fat can be stubborn and take some time to get rid of. Fruits and vegetables can provide complex carbohydrates, which are a healthful, low calorie alternative to refined carbohydrates. Losing weight and keeping it off may be difficult unless you maintain consistent dietary habits and lifestyle measures. This means that targeted exercises such as crunches and sit-ups will not necessarily burn abdominal fat better than other exercises. Though losing fat from this area can be difficult, there are several things you can do if youre looking to reduce excess abdominal fat. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. If you dont like eating veggies then I HIGHLY suggest a greens supplement like MetaboGreens. Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much. Yet in some ways, fruit makes you fat. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Getting more vitamin C through your diet will not only boost your immune system but also fade away wrinkles. You can get 51% off MetaboGreens by clicking the button below, Cleanse and Detoxify Your Body for More Energy, Better Skin, Craving Control, and a Healthy Metabolism. These may be tastier, but they'll contribute to belly fat and can keep you from reaching your health goals. If you struggle with getting enough protein in your diet, you might consider adding a quality protein supplement to boost your total intake. Strength training can reduce body weight because it focuses on building muscle mass, and muscle burns more calories than fat does. These include heart disease, type 2 diabetes, and fatty liver disease (22, 23, 24). By tracking what you eat, youre more likely to make smarter decisions. We all have belly fat, but having too much can harm your health. Options include meat, fish, eggs, dairy and beans. That's because it's a . Eating plenty of protein can boost your metabolism and reduce hunger levels, making it a very effective way to lose weight. Norvell is a fitness coach in Atlanta, a five-time National Obstacle Course Champion and author of "Stretch Your Stress Away with ShaNay.". 2023 Healthline Media LLC. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. But talk with your doctor before adding any dietary supplements to your routine. Dr. Creel cites yoga, meditation, therapy and physical activity as ways to dial down your stress level. Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Belly fat is the most harmful fat in your body, linked to many diseases. But for some, they may contribute, A small study found that the popular weight loss drug semaglutide may help lower the risk of developing cardiovascular disease. Losing fat around the legs is a common goal. Regardless of whether youre trying to lose weight, limiting your intake of trans fat is a good idea. Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key (49). Aerobic exercise is an effective weight loss method. Chickpeas. In any case, the frequency and duration of your exercise program can also be very important. It increases abdominal fat and liver fat, which can lead to insulin resistance and various metabolic problems (8). It is higher in carbs so eating grapefruit is something you wont want to do daily. [2] Simply mix the juice of a lemon with 8-12 ounces of warm water and sip until you start to feel better. It also helps you to: Cardio exercise paired withresistance training can go a long way toward targeting belly fat, Palinski-Wade says. This implies that soluble fiber may be particularly effective at reducing the deeper fat that surrounds the organs in your belly. The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat (48). Currently, theres no proven way to spot reduce fat in particular areas through diet or exercise (3). Water flushes out the system, eliminating toxins and leaving you less bloated as a result. By strengthening these muscles, you improve your overall body composition, which in turn can help reduce belly fat. Many people store fat in the belly, and losing fat from this area can be hard. Research shows that if youre a heavy drinker, you may have more belly fat than social or casual drinkers. In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat (39). You can get more protein by increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products. Stomach Bloating: How to Relieve Your Tight, Round Belly. All rights reserved. But for some, they may contribute, A small study found that the popular weight loss drug semaglutide may help lower the risk of developing cardiovascular disease. Avocado. It can be easy to consume high levels of sugar in drinks without realizing it. Cleveland Clinic is a non-profit academic medical center. For some, CPAP machines seem associated with weight gain. If regular tracking becomes a source of stress or your numbers negatively influence your relationship with food, exercise or body image, then consider other health-related measures. When it comes to belly fat and weight loss, our sleep can affect ghrelin and leptin, appetite-stimulating hormones. However, its probably not as effective on its own and best combined with exercise. Read more about healthful high fat foods here. Fitness Diet & Fitness Health Lose Belly Fat: Tips and Strategies for a Flatter Stomach Discover the best way to get rid of belly fat, including exercise, diet tips and lifestyle changes.. Watermelon may be higher on the glycemic index but it also has a very low glycemic load. Eating fatty fish or taking omega-3 supplements sourced from fish oil or algae may improve your overall health. This is especially important if you have any health conditions. With lifestyle changes, such as increased physical activity and healthier food choices, you have some control over losing stomach fat at any age. Dont forget about the benefits of your new behaviors, even if youre not seeing a lot of weight loss, he encourages. But unfortunately, losing weight around our midsection is not as easy as doing crunches a few times a week. But because we all have to stay active, for my limited mobility in my neck and upper back, tactics for losing belly weight include indoor cycling using the Peloton digital app, long walks upward of 1 hour and 2.8 miles at a moderate pace and weighted hula or fit hoops for core strengthening and cardio in small spaces. Interested in learning more about surrogacy? Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. However, these contributors don't mean getting rid of belly fat is impossible. Studies suggest that cutting carbs may be particularly effective at getting rid of the fat in the belly area. This type of fat is less visible than subcutaneous fat, which sits just below the skin. This is particularly true of sugary beverages like soft drinks. It is not possible to reduce fat in certain areas only. This article focuses on the 6 best teas to lose weight and belly fat. Its easy to underestimate the calories you take in on a given day and overestimate the calories burned during and after exercise, Totoro says. The fruit that burns the most fat is going to be on thats super low on sugar, high in fiber, and has other beneficial nutrients in it. Low carb diets can have many other health benefits besides just weight loss. Try adding more high-fiber vegetables, such as broccoli and spinach, to your diet. For those assigned male at birth (AMAB), a waist circumference approaching 40 inches indicates increased risk. These antioxidants fight off damage-causing free radicals in your body. I like adding lemon juice to water to not only give your water a little extra taste but itll also increase your fat burning. The group of rats eating the tart cherries didnt gain as much weight as the group just eating the high-fat diet. Consider minimizing the amount of sugar in your diet and limiting your intake of sugary drinks. However, while probiotics may be beneficial for weight loss, more research is needed. Sugar may contain fructose, which is linked to several chronic diseases when consumed in excess. Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet (16, 17, 18). This study found the anthocyanins found in berries helped to promote more healthy gut bacteria (6). It can also help to write down what you eat daily to help you stay on track. Most adults need seven to nine hours of shut-eye a night, according to the National Sleep Foundation. Advertising on our site helps support our mission. This leads to fat loss throughout the body, including the abdomen. However, slow and steady changes can lead to keeping off belly fat in the long term. Two fist-sized servings of fruit. You can estimate your abdominal fat by measuring the circumference around your waist with a tape measure. Stress may promote fat gain around your waist. However, decreasing overall body fat through diet and exercise can reduce back fat and benefit someones. Our website services, content, and products are for informational purposes only. Planning ahead can help you achieve specific goals, such as boosting your protein intake to 2530% of calories or cutting down on added sugars. Some people find it helpful to have a cutoff time for eating, especially at night, says Dr. Creel. A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat (10). The, The FDA has issued a warning against modified GLP-1 drugs, like semaglutide, that are being sold. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity (2). Studies have found it to be effective for lowering blood pressure, improving cardiovascular health and certain types of cancer (15). Doing one of the items on this list may not have a big effect on its own. If weight loss is your goal, adding protein may be among the most effective changes you can make to your diet. Following a very low carb or ketogenic diet can be an effective way to lose fat. There has been a shortage in both Ozempic and Wegovy. One specific type of belly fat visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions (1). Drinking tea has been linked to many health benefits, including weight loss. For example, you can fast for 16 hours (typically overnight) and eat all of your food within an eight-hour period during the day. Cardio exercise such as running orpower walking, gets your blood pumping more than other exercises. Even foods marketed as health foods can contain significant amounts of sugar. It can drive diseases like heart disease and type 2 diabetes. This strategy has been shown to be beneficial for weight loss (50, 51). The other type of fat in your abdominal area is called visceral fat. Also called time-restricted eating, there's some evidence that intermittent fasting can help lower waist circumference and insulin levels. Having excess belly fat can negatively affect health and may contribute to several chronic conditions. 12. Avocados are high in fat so theyre also high in calories. Drink lemon water. Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. Many of us carry extra fat in our midsection. Go to bed and wake up at the same time every day. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. You dont need to give it up completely, but limiting the amount you drink in a single day can help. If you have more than two drinks a day, try cutting back on how much alcohol you consume. If you want to lose weight with dietary changes, tracking intake every now and then for a few days in a row can help you realize the most important areas for change. And in this study researchers found anthocyanins to have powerful anti-obesity effects (7). See additional information. Blackberries, like the other berries on this list, are low in fructose but also higher in fiber making them an excellent fruit choice. Good choices include: For vegans, vegetarians, and those who dont regularly consume fish, plant-based omega-3 supplements derived from sources like algae are also available (57). Any added muscle will increase our calorie burn at rest, whereas cardiovascular exercise will give our metabolism a boost during and for a short time after exercise, Dr. Creel explains. Policy. Some evidence suggests that these omega-3 fats may also help reduce visceral fat. All of our stories rely on multiple, independent sources and experts in the field, such as medical doctors and licensed nutritionists. Do Weight Loss Drugs Like Wegovy Really Help? Certain medical conditions may also increase visceral fat. For people who are trying to lose weight, if they self-monitor their food and exercise, they tend to do better, says Dr. Creel. Continue to measure and take pictures to document your progress each week. Avocados taste delicious and they also help make you feel fuller longer. Berries. Here are 6 simple ways to lose belly fat that are supported by science. The vitamin C in strawberries is used by your skin collagen to maintain and improve elasticity as you age (2). These include eating, To lose hip fat, a person can adjust their diet and exercise routine. After one year, study. But how much fruit should you eat? For instance, HIIT might involve a cycle of walking for 3 minutes, then running for 30 seconds. Also, low calorie foods are often more nutritious than high calorie foods. Consider including meditation, deep breathing or. For those assigned female at birth (AFAB), 35 inches raises a red flag. While this can lead to weight gain, theres a strong link between an increase in cortisol and higher amounts of visceral fat. If youre eating foods that are more fibrous, youre typically eating less processed foods in general, says Dr. Creel. Studies suggest its particularly effective at reducing belly fat and overall body fat. Foods like oats, beans and whole grains are carb sources that are nutrient-dense. By losing 5% to 10% of your body weight, you can improve blood pressure, blood sugar, cholesterol levels, mobility and sexual function.. Eat more fiber. Some fruits are better for you than others when it comes to weight loss. Your unique pattern is likely influenced by your genes. Get closer to your fitness goals with these proven strategies for how to gain muscle and burn fat. For many people, reducing the amount of sugar in hot drinks and eliminating soda can remove excess sugar from their diets. Of course, it's fine if you completely avoid alcohol, too. Cut back on carbs especially refined carbs, 9. Investigating the power of music for dementia. Garnish with fresh lime and mint as you desire. You can also try taking a fiber supplement like glucomannan. It can also slow down the digestion and absorption of nutrients. Read the labels to make sure products do not contain refined sugars. At the same time, it can help to reduce or eliminate the consumption of fatty meats, including beef and processed meats. Ill regularly add a handful of frozen blueberries to my protein shake along with a greens powder like MetaboGreens. Sugar can also raise blood sugar and insulin levels, leading the body to store more midsection fat. Guilty of snacking mindlessly while bingeing your fave TV show? Balance, variety and moderation are still important, explains Dr. Creel. I gained belly fat due to having limited neck and shoulder mobility from first-rib dysfunction (more formerly thoracic outlet syndrome). It also burns calories, helping reduce body fat and tone muscles. Dr. Creel says the key to losing visceral fat seems to lie in a combination approach. Starches, which includes grains, starchy veggies like potatoes and beans. Tips for increasing daily activity levels include: Cardiovascular exercise, or cardio, gets the heart pumping. If youre trying to reduce your calorie intake, you may want to limit liquid sugar in particular. Eating fewer calories than the body uses up creates a caloric deficit. Therefore, they are great for weight loss. Subcutaneous fat is the belly fat you can feel if you pinch excess skin and tissue around your middle. For best results, combining different methods may be more effective. One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week (30). This is true even when those in the low carb groups are allowed to eat as much as they want, while those in the low fat groups are calorie restricted. After one year, study. 1. Legumes are also a good source, as well as some cereals, such as whole oats. However, more high quality research is needed. Theres also been a surge recently in the nonalcoholic beer market if youre more of a beer drinker, Totoro says. Research suggests that consuming high amounts of fruit juice could contribute to weight gain due to the excessive amount of calories that it provides rather than the fructose that it contains (59). However, be sure to talk with your doctor before starting a very low carb or ketogenic diet. Fruits are rich in fiber, vitamins, minerals, antioxidants, and other nutrients. Weight training and cardiovascular exercise can reduce fat across the body. Thirty to 60 minutes of heart-pumping dancing, walking, jogging or swimming five times a week is best, Norvell says. These carbs are in white bread, refined grains, and sugary foods and drinks. Most people can reduce fat in the abdomen by taking on key lifestyle changes, such as eating a healthy diet packed with lean protein, vegetables and fruit, and legumes, and exercising regularly. We do not endorse non-Cleveland Clinic products or services. Dhillon, J., (2016). It is sometimes called active fat because of its active role in producing various hormones. A higher fiber intake is linked to a lower risk of belly fat, Derocha says. Eating plenty of fiber can help with weight loss. These are fibers that bind water and form a thick gel that sits in your gut (26). Dried Apricots, Raisins, and Prunes. Belly fat. You may have wings with your beer or cheese with your wine, says Dr. Creel. This doesnt mean doing abdominal exercises, as spot reduction losing fat in one spot is not possible. 11 natural ways to get rid of belly fat What is belly fat? Another study indicated that eating more protein was linked to a smaller gain in waist circumference over 5 years in women (18). Some believe that this is the main process behind sugars harmful effects on health. When you have healthy habits, stay active, and reduce your intake of ultra-processed foods, fat loss tends to follow as a natural side effect (75). Grapefruit not only can tastes delicious in the morning but this fantastic fruit can also help you lose weight. Here are some exercises, eating habits, and lifestyle changes you can, Working out your upper body and core will strengthen and tone your muscles, but you can't "spot-treat" the layer of fat on your upper belly. Reducing excess visceral fat may lead to improvements in metabolic health and reduce the risk of certain diseases. MNT is the registered trade mark of Healthline Media. According to the most recent Dietary Guidelines for Americans, its recommended to limit alcohol intake to two drinks or fewer per day for men and one drink or fewer per day for women (13). Here are 11 things that can make you gain belly fat. Water too has been proven to help enhance weight loss (17). To ensure youre getting all the nutrients you need on a restrictive diet like this one, its a good idea to consult a registered dietitian. Know their darker bluish-purple color is an indicator that theyre high in antioxidants. Like heart disease ( 1 ) an overall healthy lifestyle have been used! Its also important to understand that where we gain or lose fat is fat!, rich in fiber like chickpeas, lentils and bananas can help monitor your calorie,. Higher in carbs so eating grapefruit is something you wont want to talk with your beer or cheese with doctor! 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