Want to remember this? Post these 7 awesome tricks on how to get rid of belly fat to your favorite Pinterest board! And don’t forget to follow me on Pinterest
-Mind Your Damn Fitness-
When it comes to losing weight, one of the hardest areas to slim down is the belly. But if you want to get rid of stubborn belly fat, you’ll need to attack it from many directions.
Excessive belly fat is not only unwelcome because of its effect on your physical appearance. It also has dangerous implications on your health.
Unlike subcutaneous fat, which lies just beneath the surface of the skin, belly fat accumulates deep in your abdomen around your organs. Belly fat is dangerous because it secretes hormones and other chemicals that have been linked to a range of serious diseases, including heart disease, type II diabetes, cancer, and dementia.
The presence of excess belly fat can be determined by a simple waist circumference measurement using a tape measure. Stand up tall and completely exhale, but don’t suck in your stomach. Wrap a tape measure around your bare stomach just above your hipbone and pull until snug. If this measurement is above 40 inches (102 cm) in men or 35 inches (88 cm) in women, you likely have excessive belly fat.
Reducing belly fat has great benefits to your overall health. If you’re ready to take back control of your health, read below to learn how to get rid of belly fat.
7 Tricks To Get Rid Of Belly Fat
1. Limit your refined sugar intake
Studies have shown that consuming excess sugar can lead to increased accumulation of belly fat. It is thought that sugar’s harmful effects relates to increased insulin resistance and other metabolic changes.
So to get rid of belly fat, limit your intake of refined sugar. One good strategy is to replace sugary beverages (like soda, energy drinks, and sweetened coffee) with water. In addition to reducing refined sugar, this can help eliminate a common source of excess calories, which will support overall weight loss. Many people don’t even realize that their favorite drinks have anywhere from 250-400 calories (or more). This could account for 20% of the calories the body needs in a day.
Also, remember that natural sugar like fructose from fruits does not fall into the unhealthy sugar category, for they offer a range of health benefits. Click here to learn more about the differences between refined vs healthy sugars.
2. Drink green tea
Since ancient times, green tea has been considered by traditional Chinese medicine to have numerous health benefits. The secret to green tea is thought to be related to powerful antioxidants called catechins. In addition to reducing your risk of heart disease and some cancers, studies have shown that catechins in green tea can help get rid of belly fat.
As an added bonus for overall weight loss, green tea can increase your body’s fat-burning power in a few ways. The main antioxidant in green tea, EGCG, has been shown to increase the amount of norephinephrine, a fat burning hormone, in your blood. Further, consuming green tea can increase the amount of fat you burn during aerobic exercise. In one study, the amount of fat burned during exercise increased by 17% as a result of ingesting green tea extract.
3. Eat foods high in fiber
High-fiber foods have many known benefits when it comes to weight loss. One of the most well known is that fiber helps you feel fuller and more satisfied after a meal. This helps with appetite control and can reduce overall caloric intake.
However, consuming soluble fiber may help directly get rid of belly fat. One study found that eating 10 grams of soluble fiber per day resulted in a 3.7% reduction in belly fat.
The recommended daily intake of fiber is 25 to 30 grams a day (from food, not supplements). Fiber comes in a variety of food sources, including grains, cereals, beans, legumes, fruits, and vegetables. To effectively get rid of belly fat, make sure you regularly consume foods high in soluble fiber, like these.
4. Increase protein in your diet
Similar to consuming high-fiber foods, eating protein-rich foods is an effective way of managing hunger and reducing cravings by making you feel fuller for longer. In fact, one study found that women ate nearly 450 fewer calories per day when 30% of their diet was comprised of protein. These women also lost an average of 11 pounds in 12 weeks, all by simply eating more high-protein foods.
There is also some evidence that consuming adequate protein can specifically help get rid of belly fat. One study showed that people who ate proteins with a high amount of essential amino acids (like milk, egg, and beef) throughout the day experienced reduced belly fat.
One way protein-rich diets may help reduce belly fat is by boosting the body’s metabolism.
Whenever we eat food, our bodies burn calories to digest, absorb, and process the various nutrients in these foods. This requirement for energy is known as the thermic effect of food. Of the three types of macronutrients contained in food (carbs, protein, and fat), protein produces the greatest thermic effect during digestion. Whereas the thermic effect of fat is 0–3%, and 5–10% for carbs, protein boosts your metabolism by a whopping 15–30%!
So make sure you have adequate protein in your diet to help get rid of belly fat. The recommended daily allowance of protein is quite modest at roughly 46 grams for an average, sedentary woman (closer to 71 grams for pregnant or lactating women). However, weight loss studies have evaluated diets where protein has comprised 25-30% of daily calories. This would amount to between 125 and 150 grams of protein per day.
5. Eat healthy fats
Monounsaturated fatty acids (MUFAs), or so-called “healthy fats”, may have a preventative effect on accumulation of belly fat. Research has found that people who consumed roughly 25 % of their total daily calories from healthy fats gained no belly fat over a 28-day period. On the other hand, those who ate less healthy fats and more carbs saw increases in belly fat.
Healthy fats, which are a key component of the Mediterranean diet, are included in a variety of foods like olive oil, canola oil, avocados, and nuts. Just keep in mind that all fats, including healthy fats, are high in calories. So make sure you consume healthy fats in place of unhealthy fats, not in addition to them.
6. Include HIIT in your workout routine
Unfortunately, you cannot “spot treat” stubborn belly fat. Targeted ab workouts like this lower belly workout and this side fat workout are great for toning and flattening your abs. However, the best way to get rid of belly fat is to also include workouts that boost your metabolism to more effectively burn fat stores throughout your body (including the belly).
While all workouts burn calories as energy to fuel the exercises, HIIT (or high-intensity interval training) has the added benefit of increasing your metabolism after your workout.
Known as the “afterburn effect”, your body continues to consume more oxygen (and, thus, burn more calories) for hours after a HIIT workout to help it return to its pre-exercise state. In actuality, HIIT may burn fewer calories during the actual workout compared to traditional cardio, but it can result in more overall calories burned and fat loss post-workout.
To get rid of belly fat, perform a full-body HIIT workout (like this one) 3-4 times per week.
Want to get fit but having a hard time staying motivated to exercise?
Take the “My Fitness Personality” quiz to help you find a workout routine that sticks! Click here!
7. Try intermittent fasting
Intermittent fasting is an eating pattern that alternates between fasting intervals (periods of no eating) and feeding intervals (unrestricted eating).
Experts in the field believe that the temporary stress of intermittent fasting yields a variety of positive health benefits. One of the main benefits is an increase in the fat burning hormone norepinephrine. Simply put, this increases metabolic rate to shed pounds, with an added benefit of decreasing belly fat. Other positive metabolic changes associated with weight loss include reduction in triglycerides, low density lipoprotein (LDL), cholesterol, insulin, and blood sugar.
There are a lot of factors to consider when starting an intermittent fasting program. If the concept is new to you, be sure to read this comprehensive intermittent fasting beginner’s guide to help you get started.
Effectively get rid of belly fat by implementing this list of helpful tricks. Since belly fat carries a higher risk of certain serious diseases, start making healthy changes today!