Getting rid of belly fat for good
If there’s one part of the body that most of us would like to be free of excess fat, it’s the belly. After all, nicknames like “spare tire,” “muffin top,” and “beer gut” aren’t exactly terms of endearment. Spot reduction, or the idea that you can target fat loss from specific areas of the body, is a myth, according to the American Council on Exercise (ACE), so there’s no exercise or food that will magically melt away belly fat. But if you’re looking to lose belly fat for the long haul, there are a number of research-backed and expert-backed things you can do.
1. Try High-Intensity Interval Training (HIIT)
When you think about exercise for a flatter belly, your mind may immediately go to crunches and other core-targeting moves. But while abdominal exercises can tighten the muscles and make the abdomen look better, these moves won’t actually trim down the fat around your waist. Not all exercises are created equal when it comes to belly fat.
Research, including a September 2019 study has found that high-intensity interval training (HIIT) is more effective in reducing abdominal fat compared to other types of training. Researchers noted that people who practiced HIIT not only shaved more inches off their waists but also lost more body fat and gained more lean muscle mass than those who performed other moderate-intensity exercises, including brisk walking and cycling.
2. Go Mediterranean
Compared to low-fat diets, lower-carb diets are better when it comes to blasting visceral fat. One important study, published August 2019 in the Journal of Hepatology, found that a lower-carbohydrate Mediterranean diet was more effective at reducing belly fat than a diet lower in fat. We all need fat in our diets. But the type of fat you’re eating is important, too. Those following a Mediterranean diet are encouraged to avoid or limit saturated fats — found in foods like butter, lard, full-fat dairy, fatty meats, fried foods and commercial baked goods — and instead stick to unsaturated fats like olive oil, avocado and nuts.
The Mediterranean diet also puts the focus on whole grains over refined carbs, which can help put the kibosh on belly fat. According to Harvard Health Publishing, these refined foods (think: white bread and rice, chips, sweets and sugary drinks) cause sharp spikes in blood sugar and elevate your triglyceride levels, which cause your body to store more fat around the waist.
3. Fuel Up on Fiber
Eating more fiber can help you feel full on less food, which helps with weight loss in general. And eating more soluble fiber — such as the kind found in many veggies but also in flax seeds, oranges, beans and oats — in particular may be key in reducing abdominal fat. One oft-cited study published in the February 2012 issue of Obesity followed more than 1,000 people for five years and found that each 10-gram increase in soluble fiber intake decreased belly fat accumulation by 3.7 percent. Before you get too caught up in exactly how much fiber to eat each day, aim to fill your plate with a variety of veggies as often as possible.
4. Prioritize Sleep
Research has established a link between sleep and visceral fat. Indeed, a May 2014 study published in Obesity found that those who sleep a healthy amount of time — defined by researchers as seven to eight hours a day — gained significantly less visceral fat than those who slept too little or too much. One of the culprits here is cortisol, aka the stress hormone, which your body tends to release when you’re short on shut-eye. Cortisol signals your body to store more fat in your belly while also increasing your hunger and negatively affecting your metabolism.
5. Slay Stress
Speaking of cortisol, research has also connected higher stress levels to more belly fat. High cortisol levels can actually increase your visceral fat, as the hormone is known to increase the amount of fat that clings to your body and magnify the growth of your fat cells. Stressful situations are nearly unavoidable in everyday life, but you do have control over your response to them, which can help mitigate the effects of cortisol on your body.
7. Try supplements
Many supplements exist in the marketing world, some of which are more effective than others. After a crucial workout, you can top it up with a purple tea that revs up your metabolism and lowers your blood pressure. Another effective supplement is Okinawa Flat Belly Tonic, With the help of proper nutrition, healthy drinks, and exercise, The Okinawa Flat Belly Tonic is a perfect weight-loss solution for those who are ready to put in their efforts and remain dedicated to it. We recommend you follow this plan because you will not only lose weight but also feel healthier than ever before.
6. Make a Commitment
Because there are so many components involved in blasting belly fat, motivation and commitment are key — even when you don’t see results right away. A program that focuses on whole foods, fiber, and regular exercise along with a de-stress plan will allow you to see a waistline again. You can push past your genetics and bad habits to get rid of that elastic waistband forever.