Saturated fats in food will pack on more visceral fat than polyunsaturated ones, according to a 2014 Swedish study. When subjects ate 750 more calories daily for seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated), the former gained more visceral fat while the latter gained more muscle mass and less body fat. The study authors believe different fat types can impact both the way your body forms fat and stores it. What’s more, including healthy fats in your meals can make them more satiating and keeps hunger at bay.
But don’t lose hope just yet. You can still incorporate strategies that help you lose total body fat, which will benefit your belly. At the end of the day, nothing sheds belly fat like diet, exercise, and everyday changes to your lifestyle. The slimmer stomach of your dreams is always within reach, but it takes time and dedication. Commit to these habits, and you’ll start dropping pounds before you know it.
The number one reason it’s so hard to lose belly fat: hormones. With menopause comes a drop in estrogen; this decrease alters where the body stores fat, making women more prone to gaining visceral belly fat. Other hormonal imbalances during this time can leave the body feeling hungry, even after eating. Sleep disturbances, common in perimenopause and menopause, are associated with decreased levels of leptin (an appetite suppressant) and increased levels of ghrelin (an appetite stimulant).
In addition to the sit up, a popular, easy and effective ab exercise is the classic crunch. To get flatter abs with a crunch exercise, lie on your back, put your feet flat on the floor and bend your knees. Loosely clasp your hands behind your head. Tilt back to flatten your back against the floor. Slowly curl your shoulders up from the floor about 30 degrees, making sure you don’t pull up on your neck. Hold for a second and then lower. Start out with two sets of 8 reps and gradually work up to 12 reps.
The most important thing you need to do is to program yourself mentally. Don't use a scale to measure your progress. If you work out with weights, you may gain a few pounds while losing inches around the waist. Instead, use that pair of jeans that you want to fit into again, or a pair that fits you now. You'll see a slight change every few weeks, and that should give you confidence.
Craving something sweet? This fruit — along with colorful radishes, tomatoes, and carrots — contains arabinogalactans, a plant-based fiber and prebiotic that feeds the friendly bacteria that help your metabolism function optimally. The fiber also kills E. coli and klebsiella — two types of bad bacteria associated with carrying excess weight, Kellman says. Chop kiwi into grilled chicken salads or purée into smoothies for a colorful and sweet kick.
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Other Exercises – Ab exercises will also help reduce belly fat and help you keep that tummy tone as you lose the weight. We are a huge fan of core and ab exercises here at Lose Weight by Eating, and consider them the best exercise to lose belly fat. Not only to they help you tone up fast, they also strengthen your back, fix your posture (which makes you look thinner!) and help you lose belly fat!
Your physician may use magnetic resonance imaging (MRI) to record detailed pictures of your fat tissue. They may also use CAT or CT scans to produce cross-sectional images of your body or other bioelectrical impedance machines to differentiate between fat tissues. Calipers are sometimes used to measure fat under muscle but are not considered to be an accurate tool.
Snack on portion-controlled fruit, seeds and nuts. One study found that snacking on 42g of almonds per day (instead of munching on something high-carb with equal calories) helped to reduce belly fat and improved cholesterol levels. “The high levels of fibre are proven to combat excess calorie consumption later in the day,” says registered dietitian Lucy Jones.
The study authors believe that sleep deprivation can cause your body to produce extra hunger hormones (like ghrelin) and fewer satiety hormones (like leptin). This means you’ll feel hungrier and have a harder time controlling your cravings once they hit. Most adults should aim for at least 7 to 9 hours of shuteye per night, per the National Sleep Foundation’s recommendations.
Or skip your favorite early-morning show—whatever it takes to grab a few more minutes of sleep each day. When researchers at the University of Chicago studied men who were sleep-deprived, they found that after just a few days, their bodies had a much harder time processing glucose in the blood—a problem common in overweight diabetics. When the individuals returned to a more normal seven to eight hours of sleep a night, however, their metabolisms returned to normal.
Have mom or dad get you to see a dietician. This person knows her business and will put you on a personalized plan that works for you. Having a plan that is specifically designed to fit your lifestyle could help. If you cannot go to a dietician, try focusing on becoming stronger through exercise and this will allow you to lose weight without focusing only on food.
For most, the thought of sitting down for 10 minutes without any kind of stimulation is embarrassingly scary. However, if you’re able to muster up the willpower to do so, meditating for a small period of time each day will boost your fat-burn efforts by reducing stress. By reducing stress, you reduce the stress hormone cortisol, which has been linked to higher amounts of fat in the body. “Definitely find some time to meditate. When we’re stressed it can cause an increase in cortisol which can negatively affect body fat. There are a lot of great apps out there like Headspace which take you through a short meditation to try to decrease stress,” says White. Or, look in to Transcendental Meditiation. Four of our cover guys practice this research-backed type of meditation. Don’t knock it until you try it.
“Belly fat or abdominal fat is the subcutaneous (which means under the skin) fat that sits around the waist and provides a store of energy, and also protection and heat, for the organs,” says Tarik Belalij, personal trainer and nutritionist at Everyone Active Becontree Leisure Centre. “Small amounts of fat below the skin is normal and healthy, it is the visceral fat, which surrounds the organs that can be the most dangerous type of fat – leading to heart attacks and diabetes.”