Belly fat is fat that is around the abdomen and is known as visceral fat. This is the most dangerous type of body fat, in contrast to the fat found under the skin, belly fat affects the function of internal organs and is associated with various negative health conditions. Women who have given birth also struggle to get rid of belly fat after the birth of their baby. Changing your lifestyle related to food and exercise, along with more knowledge about the dangers of visceral fat, is the best way to lose belly fat.
Step
Part 1 of 4: Using Food Intake to Get Rid of Belly Fat
Step 1. Multiply food of plant origin
Foods of plant origin, including vegetables, whole grains, plant-based proteins such as nuts, are all part of a healthy diet.
- Avoid short-diet as a means to lose belly fat. Skipping meals or following trending diets for a while will not be effective in keeping your stomach slim in the long run.
- Finally, you must find a healthy diet that you continue to adhere to.
Step 2. Choose lean protein sources
If you eat meat, choose lean meats such as skinless chicken or duck. Most fish are a good source of lean protein, and they also contain heart-healthy Omega-3 fatty acids. If eating beef or pork, make sure you eat lean portions, and in small portions. Remove all visible fat.
- Legumes, barley, whole grains, and beans are great sources of lean protein. Adding chickpeas, peas to soups, salads, and cassava will add protein without increasing the saturated fat that contributes to belly fat.
- Plant-based protein sources include meat substitutes such as tofu, seitan, tempeh, veggie burgers, or vegan hot dogs.
Step 3. Limit the use of saturated fat
Saturated fats to avoid can be found in meat and high-fat dairy products such as cheese, milk (and cream), and butter. Some oils of plant origin, such as palm oil, palm kernel oil, and coconut oil are also high in saturated oils. Polyunsaturated fats are a better alternative. Polyunsaturated fats are found in many nuts, seeds, avocados, and some fish.
- Excess consumption of saturated fat is directly related to increased belly fat, as well as insulin regulation difficulties.
- Excess consumption of any kind leads to weight gain. Try to consume fat in moderation and try to replace animal fat with fat from vegetable or fish if you can.
Step 4. Avoid sugary foods and drinks
It's true that a big belly is called a "beer belly"! Consumption of excess sugar in the form of alcohol is the main enemy of belly fat. Sugar in processed foods, sugar-containing sodas, energy drinks, as well as alcoholic beverages, is a major cause of belly fat. To get rid of belly fat, stay away from the cause.
- Drink water instead of soft drinks. Carbonated water can be a good substitute. Try adding a squeeze of lemon or lime to your drink for added flavor.
- Fruit juice contains sugar, and does not contain the benefits of fiber when compared to consuming it directly. If you're trying to get rid of belly fat, limit your consumption of fruit juices.
- Switch to coffee and tea without sugar. A cup of mocha coffee (medium size) contains 11 grams of saturated fat, or 55% of the ADA recommended daily consumption.
Step 5. Watch your portion sizes
Even healthy choices can become unhealthy if too much is consumed. If you want to lose belly fat, stick to eating small portions. Try weighing your portions to make sure you're consistent.
- Watch out for extra empty calories like white bread and bakery products, pasta and white rice.
- Restaurants often serve large portions. Instead of emphasizing the contents of the plate, ask for the food to be wrapped.
- Eating from small plates and bowls will make your portion appear larger, even if the food is small.
Step 6. Stay hydrated
Drinking throughout the day will help keep you from feeling hungry, which will help you maintain your weight. A glass of water before a meal has been shown to help people eat less. The exact amount of water you should consume depends on your personal chemistry. The color of your urine tells you whether you're hydrated or not: if it's dark, you should drink more.
- Water is found in many foods, especially melons and other juicy fruits.
- Add flavor to your drinking water with fruits, such as watermelon, strawberries or limes. Or fill ice molds with coconut water, freeze them, then put one or two ice cubes from the coconut water into plain water for added flavor.
Step 7. Eat more slowly
Eating more slowly will encourage the consumption of smaller portions, and make you feel full faster. Since the brain takes 20 minutes longer than the stomach to know that it is full, eating slowly will make you realize that you are full. You'll eat less, and feel more satisfied at the last bite.
- When you eat quickly, you don't give the complex communication between your brain and stomach a chance to connect, and you tend to feel full.
- If you're trying to lose weight, spending more time with each chew, and allowing your mouth to completely empty between chews can help.
Part 2 of 4: Making Lifestyle Changes to Lose Belly Fat
Step 1. Spend at least 30 minutes doing aerobic exercise at least 5 days per week
Moderate aerobic activity, combined with weight training to increase muscle mass, has been shown to be effective for reducing belly fat even if the overall weight remains the same. Aerobic activities include brisk walking, running, aerobic dance classes, swimming, or hiking.
- Since you will be making lifestyle changes, make sure you find a suitable exercise program.
- Moderate exercise will pay off. To see if your exercise is moderate, see if you can talk while you exercise. If you can talk, you are exercising at a moderate pace. If you can sing loudly, it's best to move faster.
Step 2. Do the weight lifting
Strength training, which includes weight strength, abdominal crunches, and so on, will build lean muscle mass. Because muscle burns more calories than fat, your body will use calories more efficiently. Doing strength training at least three days a week, along with moderate aerobic exercise, can help lose belly fat.
- Exercise that hardens and builds abdominal muscles will not get rid of belly fat just like that. In fact, belly crunches have little effect on the fat around the belly.
- You don't need to be registered at a gym to do strength training or lift weights. You can follow the video at home.
- Simple body weight exercises such as planks, push ups, lunges, bridges, squats, calf raises, and arm circles build all muscles.
Step 3. Reduce stress by doing yoga or meditation
Stress triggers the release of the hormone cortisol, and cortisol can reduce muscle mass while increasing belly fat accumulation. You can lose belly fat by doing meditation because your stress level can go down. Do guided meditation, mindfulness meditation, or yoga to lower your stress level.
- Do not let you feel sharp and stabbing pain while doing yoga. Only stretch when it feels comfortable.
- Take a meditation or yoga class to help you learn basic yoga postures.
Step 4. Get between 7 to 9 hours of sleep each night
If you are well rested, you are less stressed, and you are less likely to gain weight. Getting enough sleep is beneficial for your overall health: your mood will improve, your stress levels will drop, and your focus will improve.
- Most people need 7 to 9 hours of good sleep each night, but some people need more. Teenagers need at least 9 hours of sleep each night, and younger children need 10 hours.
- Try to go to bed at the same time every night, and get quality sleep so you'll feel refreshed when you wake up.
- Do not drink alcohol in the afternoon because it can reduce the quality of your sleep.
Step 5. The goal is to lose weight slowly and steadily
Losing visceral fat depends on lifestyle changes, including diet and exercise. This is a long term process. The most effective weight loss program can't be fast, but it takes time.
- Don't worry about the scales when you're trying to lose belly fat. The changes you make will replace fat with muscle, which weighs more, so you're likely to notice a change in the size of the clothes you're wearing before you notice a change in your scale.
- The result of a lifestyle change is that you will feel better. It certainly will not be seen on the scales.
Part 3 of 4: Lose Belly Fat After Childbirth
Step 1. Wait 6 weeks before trying to lose weight
It is normal for you to gain weight during pregnancy. For the first six weeks after delivery, take it easy. Don't try to lose weight right away. If you lose weight too quickly, your body will take longer to recover from childbirth.
- If you are breastfeeding, give yourself at least 8 weeks, or 2 months, to recover.
- Your body will naturally drop a few pounds when it's ready. Breastfeeding helps the weight loss process.
Step 2. Cut out 500 calories a day in your current diet
If you're ready to lose weight, take it slow. You can easily reduce your 500-calorie food intake by eating smaller portions, replacing high-calorie foods with lower-calorie options, or by not eating high-calorie foods at all. Substituting high-fat sweetened coffee drinks, such as caramel latte, with unsweetened espresso, or switching to drinking water instead of fizzy drinks, will help you lose weight easily.
- If you are breastfeeding, losing weight too quickly will affect milk production.
- Talk to your healthcare provider for recommendations before starting to lose weight or join an exercise program.
Step 3. Do postpartum exercises to strengthen the pelvic floor
Lie down on the floor or a firm mat, either on your side or on your back. Bend your knees, so that your thighs are perpendicular to your body. Trick deep breaths, then as you exhale tighten your pelvic floor muscles. Then, slowly pull the navel down and then up. Hold this pose for 10 seconds, then relax slowly. Wait for 5 seconds, then repeat this exercise. Make sure you keep breathing throughout this exercise.
- If there is a cesarean scar, you may feel a slight tug on the muscle.
- While doing this exercise, do not let you feel pain. If you feel a stabbing pain, or other discomfort, release the tension in the muscles and relax your body.
Step 4. Try taking a postpartum yoga class
Postpartum yoga classes are a great way to learn new postures that will strengthen your pelvic floor and abdominal muscles. In addition, the practice of yoga will help make your breath more spacious so that it helps overcome the fatigue that is often experienced by new mothers.
- Make sure you strengthen your pelvic floor before doing any abdominal exercises.
- Accompanying other women who are also experiencing weight gain after giving birth will also provide helpful support during this time.
Step 5. Take a walk with your baby
Pushing a stroller is a great exercise, and your baby will enjoy it too. Remember, keep your back straight as you walk, so your abs are strong.
- Remember, your joints and ligaments are more loose than before delivery, so be careful when stretching.
- Women who combined exercise with a low-calorie diet experienced the highest success in losing belly fat during the study.
Step 6. Try swimming
Once the lochia (postpartum bleeding) has stopped, you can return to swimming. If you haven't taken a swimming or water aerobics class on your regular exercise routine, this might be a good time to give it a try. Swimming and other water sports are good for your body as a whole and don't stress your joints as much as lifting weights.
- There are many water sports classes that offer the option to invite your little one. Check with your local gym or pool for more information.
- If the gym doesn't have classes that allow your little one to attend, there may be child care there.
Step 7. Wait at least six weeks before engaging in high-impact exercise
Some healthcare providers recommend waiting 5 months before doing high-intensity aerobics or running. This will allow your pelvic muscles to recover after delivery.
- Check what your health condition is like with a health care provider before starting more strenuous exercise.
- Walking, swimming, and yoga are all good examples of exercise for your body during this time.
Step 8. Be realistic
Some women gain weight and body shape back to what they were before giving birth, but many women feel that their bodies have changed after giving birth. You may find your hips are wider, your stomach is less tight, and your waist is wider.
- Get to know your new body, after giving birth, and give yourself time to adjust.
- Having a new body shape doesn't mean you're unhealthy. Make decisions that fit the new healthy lifestyle for yourself and your child.
Part 4 of 4: Understanding the Risks of Belly Fat
Step 1. Learn more about belly fat
The fat that is carried throughout the body under the skin is called subcutaneous fat, and the dangers are mostly cosmetic. Fat that is deep in the body, called visceral fat, is associated with belly fat. Belly fat sits around your internal organs, and can pose health risks.
- Visceral fat surrounds internal organs, such as the intestines, kidneys, and liver.
- Belly fat like this has nothing to do with fat cells called subcutaneous fat.
Step 2. Understand the health hazards of belly fat
Some of the conditions associated with visceral fat include cardiovascular disease, type 2 diabetes, and colon cancer. Patients with high levels of belly fat were three times more likely to develop dementia.
- Research shows a link between high belly fat and premature death – regardless of the person's overall weight. This means that even if your Body Mass Index (BMI) is within the normal range, you could have dangerous belly fat.
- Another danger is the development of insulin resistance, or "metabolic syndrome."
Step 3. Measure your waist to see if you have excess belly fat
Wrap the tape measure around your stomach, just above your hipbone. Pull the meter tight, but not so tight that it feels pinched. The meter must fit and circle evenly. When the meter fits into place, exhale and relax. Pinch the tape measure with your thumb and forefinger, to see what your size is.
- For women, a waist size that is more than 90 centimeters means high levels of belly fat.
- Make sure you don't flatten your stomach, otherwise the information you get is inaccurate.
- Remember that this measure is not a cosmetic issue, but a health one.
