Pesky fat refuses to leave your stomach area?
The weight loss journey can be difficult …
But you shouldn’t beat yourself just yet!
You see, some areas of your body (like your stomach) hold on to fat a little tighter, especially as you get older. So, if you’re looking on how to lose belly fat and want to discover the most effective ways to lose belly fat, then this is your go-to article.
But firstly, let’s dive in and discuss some facts about belly fat.
Mostly, when you hear the word “fat”, you may think of something bad, and you might not want to have fat at all. But that would actually be very unhealthy for you and your body.
There are two different types of fat with varying implications of health that you should know. And those are:
- Subcutaneous fat or the layer that accumulates directly below your skin’s surface.
- Visceral fat or the stored fat between your muscles and vital organs.
Let’s start and discuss a bit about the first one (subcutaneous fat).
We’re all born with subcutaneous fat.
Why is this type of fat important?
Because it’s essential when it comes to how your body stores energy. Besides other reasons to get used to this type of fat, it helps protect your body if you fall or bump into something.
Even more, it acts as a layer of insulation, helping you control the body temperature.
More than that, subcutaneous fat produces high amounts of two essential hormones too.
The first one is leptin, which helps regulate your appetite and burn stored fat (stubborn fat too), and the other one is adiponectin.
What does adiponectin do?
It helps regulate the level of fats and sugars in your body, protecting you against diabetes.
The second type of fat is visceral fat (also known as the “bad” type of fat).
Where is visceral fat stored?
Usually, it’s stored beneath the muscles in your abdomen, close to your liver, stomach, and intestines.
You see, having too much visceral fat can be a problem …
It increases insulin resistance, raises your blood pressure, and puts you at serious risk for health conditions like heart disease, type 2 diabetes, stroke, cancer, and Alzheimer’s disease.
Related: Halki Diabetes Remedy: How To Lower Your Blood Sugar Quickly
What’s the tricky side of visceral fat?
You can’t see it since it hides beneath layers of muscle.
Studies show that visceral fat links to metabolic disease and can increase the risk of death even if you have a “normal” body mass index. Good appearance isn’t always a sign that you’re healthy too.
How To Lose Belly Fat: How To Get Rid Of Stubborn Belly Fat
Below I’ve listed you some science-backed tips on how to get rid of stubborn belly fat.
Ways To Lose Belly Fat #1: Exercise regularly (exercises to get rid of belly fat)
Thankfully, exercising does more than just releasing endorphins. It actively decreases visceral fat in your body too.
Which are the best exercises to get rid of belly fat?
Well, you have lots of options …
You can start working out, running, cycling, swimming, or even going for long walks. It doesn’t matter what type of sport you start practicing, as long as you do it regularly.
Related: Best Exercises To Lose Weight: How To Lose Weight Fast For Women
Ways To Lose Belly Fat #2: Take Some Free Time (To Chill)
You see, stress isn’t just exhausting. It harms your body too.
How do you know it?
Studies show that visceral fat raises your cortisol levels, leading to more abdominal fat that also induces you more negative moods and more stress in your life.
And that’s why you should tackle both issues by prioritizing stress relief.
Some good options are reading a good book, taking a Yoga class, or doing a nice, warm bath.
Personally, Yoga helps me relieve stress the most. Since I started following Yoga Burn Challenge by Zoe Bray-Coton, my anxiety and stress levels decreased, and I lost some weight too.
This program includes excellent at-home exercises to get rid of belly fat and to help you cope better with stress.
You can read here my full review article and decide whether this program suits you or not.
Ways To Lose Belly Fat #3: Second-Guess The Bread Basket
Sticking to a low carb diet isn’t so much fun. But it can be an effective way to reduce your body fat.
You see, studies show that following a lower carb, higher fat diet is one of the best ways to lose belly fat. Even if you don’t need to cut out carbs completely, you may want to reduce their number (at least temporarily).
An excellent diet for weight loss is the Paleo Diet.
Related: Paleo Diet Benefits: What Is Paleo Diet?
Ways To Lose Belly Fat #4: Stick To The Keto Diet
How to get rid of stubborn belly fat?
Stick to the Keto Diet.
So you know, the Keto Diet is more than just a trend. It’s an effective way to increase your weight loss processes and lose visceral fat (especially in the short term).
What’s this Keto Diet all about?
Well, going Keto means to replace carbs with high-fat options, so you put your body in ketosis.
When your body enters ketosis, it starts burning fat for energy.
Simple as that.
So, one of the best ways to lose belly fat is to stick to the high-fat Keto Diet to accelerate your fat-burning processes.
Related: Keto Diet For Weight Loss: How To Use Ketogenic Diet For Losing Weight?
Ways To Lose Belly Fat #5: Focus On Soluble Fiber
Firstly, you need to know that not all fiber is the same.
There are two kinds of fiber: soluble and insoluble. And if you want to lose visceral fat, you should focus on the soluble type.
You see, soluble fiber helps you slow down the digested food delivery from your stomach to intestines, reducing appetite and visceral fat at the same time.
Thankfully, if you increase the soluble fiber intake by 10 grams per day, you can reduce visceral fat gain by almost 4%.
I know it may not sound much …
But it’s a great way to get rid of stubborn belly fat.
Some great high-soluble fiber foods are black beans, Brussels sprouts, avocados, broccoli, and pears.
Related: 14 Best Foods For Weight Loss: What Foods To Eat To Lose Weight?
Ways To Lose Belly Fat #6: Eat Less Sugar
As delicious as it may be, too much sugar is actually bad for you.
So you know, added sugar increases the amount of body fat while increasing the risk of diabetes too.
Studies show that eating less sugar can reduce body fat in just a few days.
Even if it may not be the easiest thing to do, eliminating sugar from your diet can be very beneficial.
So, hot to get rid of stubborn belly fat?
Eat less sugar.
Ways To Lose Belly Fat #7: Drink Less Alcohol
You see, too much alcohol isn’t that good for your body. But you probably know that already.
Sadly, drinking lots of alcohol causes you to store high amounts of visceral fat. And, as you discovered from the beginning of this article, visceral fat is the “bad type” of fat, so you don’t want to increase its levels that much.
Ways To Lose Belly Fat #8: Stop Eating Trans Fats
Because trans fats aren’t healthy for you. And they’re not healthy since they’re artificial fats that you can mainly find in processed foods.
One study shows that if you overeat trans fats, the risk of heart disease and death increases significantly.
Usually, most processed foods include trans fats in them, so try avoiding this type of food as much as you can (if you want to lose belly fat).
Ways To Lose Belly Fat #9: Get More Sleep
Probably as important (if not more) as eating well and exercising, getting enough sleep should be a strong option to consider.
One study shows that not getting enough sleep leads to increased belly fat, especially visceral fat.
So, from now on, try improving your sleeping patterns since science shows it’s one of the best ways to lose belly fat.
Ways To Lose Belly Fat #10: Eat More Protein
You see, protein is the most important macronutrient when you want to lose weight, especially if you’re trying to lose fat.
Studies show that if you eat lots of protein, your visceral fat percentage decreases. And that’s why you should eat protein at every meal (including snacks) to make sure you’re getting enough to reduce visceral fat.
Ways To Lose Belly Fat #11: Try Intermittent Fasting
As scary as it sounds, intermittent fasting isn’t as hard as it seems.
So you know, intermittent fasting involves alternating between cycles of eating and fasting. And there are many options for intermittent fasting from which you can choose.
Luckily, intermittent fasting helps you lose weight and significantly reduce fat.
How to lose belly fat?
Do intermittent fasting.
Related: How To Do Intermittent Fasting On Keto: Keto Intermittent Fasting Plan
Ways To Lose Belly Fat #12: Take Probiotics
Practically, probiotics are the good kind of bacteria.
How can you take them?
Well, you can get them in supplement form or by eating fermented foods like kombucha and sauerkraut.
Thankfully, probiotics from the lactobacillus family help you decrease visceral fat and body weight. Even more, they’re great for your gut and digestion too.
Ways To Lose Belly Fat #13: Try High-Intensity Interval Training (HIIT) Workouts
If you want to lose bodyweight fast …
Aerobic exercises should be your go-to option.
You see, if the treadmill bores you, choosing a high-intensity interval training workout can be a good thing to try.
Thankfully, these bursts of exercise followed by proper recovery can help you lose abdominal and visceral fat.
Practically, it helps you get rid of stubborn belly fat.
Even more, HIIT workout helps you have the “afterburn” feeling too, prolonging the fat-burning processes.
How to lose belly fat and strive for 6-pack abs?
Related: Health Benefits Of Exercise: Why Is Exercise Important?
Ways To Lose Belly Fat #14: Start Lifting Weights
Weightlifting is important.
And it’s important because studies show that strength training is one of the most effective ways to reduce visceral fat, especially when you mix it with cardio.
Ways To Lose Belly Fat #15: Meditate More Often
Since both stress reduction and getting more sleep help you reduce visceral fat, meditation is an effective tool to get rid of stubborn belly fat too.
Well, studies show that meditation reduces your stress levels and can help with insomnia. More than that, it improves your sleep quality and makes you more aware
How To Lose Belly Fat: Exercises And Diet To Get Rid Of Belly Fat
If you’re looking for a complete program to get rid of belly fat, I highly suggest the 21-Day Flat Belly Fix by Todd Lamb.
What’s 21-day Flat Belly Fix?
Well, it’s a program that helps you discover healthy habits to introduce into your lifestyle, so you can lose weight easily and effortlessly.
In other words, The Flat Belly Fix is your how-to manual and step-by-step guide to help you achieve your desired weight goals.
The program provides you excellent exercises to get rid of belly fat and a well-structured diet to make your weight loss journey more enjoyable.
How do I know if 21-Day Flat Belly Fix works?
Well, I lost 20 pounds in 6 weeks with this program, without starving or feeling any discomfort.
Read here my full 21-Day Flat Belly Fix review article and decide whether this program is for you or not.