Are you struggling with unwanted belly fat? You’re not alone. More than 2 in 3 adults were found to be overweight or obese in a 2014 study by the National Health and Nutrition Examination Survey.
If you’re going to lose weight, you want to make sure you do it through healthy lifestyle changes rather than quick fixes. Long-term changes are much more successful and don’t put so much stress on your body.
Are you ready to learn how to get rid of belly fat but not sure where to start? These ten tips on how to safely lose belly fat will help you shed pounds and improve your quality of life. Read on to learn more!
Cutting carbs in one of the most effective ways to shed pounds. Many people are successful on low-carb diets for several reasons.
First, cutting carbs reduces your appetite, making it less likely that you’ll overeat.
Second, low carb diets prevent you from retaining water. When you first start a low-carb diet, you’ll likely see a dramatic reduction in weight on the scale. This isn’t fat, but all the water you’ve been retaining. Once you’ve dropped water weight, you’ll begin to lose fat as well.
Start simple: reduce your refined carbs like sugar, white bread, and pasta. If you want to turbocharge your weight loss, keep your net carbs (number of carbs you consume minus the amount of fiber you consume) below 50 grams per day.
If eliminating carbs isn’t your style, try just cutting sugar out of your diet.
When your body is forced to process high amounts of sugar, your liver gets overwhelmed and turns it into fat. In short, consuming loads of sugary snacks and sodas leads to weight gain, and more importantly, it leads to belly fat.
This doesn’t mean you have to completely cut out all sources of sugar, however. You can still eat plenty of whole, fresh fruit. Fresh fruit is loaded with vitamins and minerals and has significantly less sugar than you would find in a can of soda or slice of pie.
Increase Fiber Intake
Eating more fiber helps you lose weight because it makes you feel full for longer.
Fiber comes from plants and is the part of the food your body cannot digest. There are two types of fiber, soluble and insoluble. Soluble fibers bind with water and form a gel in your digestive system. Insoluble fibers do not bind with water and go straight through without ever digesting.
The type of fiber most beneficial for weight loss is soluble because it slows down digestion and reduces absorption of nutrients, which is why you feel full for a long time after eating a meal high in fiber.
Fiber can be found in grains and vegetables. Aim for 25 or more grams a day.
Increase Protein Intake
If one of the issues that’s holding you back from losing weight is hunger and food cravings, then increasing your protein intake may be helpful for you.
Diets that include plenty of protein keep people full longer and reduce cravings and hunger. Increased protein is one of the things that make low carb diets so successful. That doesn’t mean you have to go low carb to reap the benefits of increased protein.
The best protein sources come from animals. This includes lean meats and fish and eggs. Other great sources include tofu, legumes, and quinoa.
Drink More Water
Think you’re hungry? Think again.
Many people confuse thirst for hunger. If you’re feeling those familiar hunger pangs, then try drinking a glass of water and waiting 20 minutes to see if they subside. If not, then you’re hungry!
Drinking water is also super helpful when you’re losing weight because it keeps excess water weight off. It may sound counterintuitive, but the more water you drink, the less water you’ll retain. Shoot for two liters a day and you’re golden.
Plan Your Meals
The key to success is to not wait until you’re hungry to decide what to eat. Pre-planning meals takes the stress out of mealtime, and reduces the chance that you’ll cave to cravings. Your meal will be ready for you when it’s time to eat!
The best way to do this is to use your weekend to plan and cook your meals for the week. Then just grab your meal when you’re ready to eat. It takes some time and work, but it’s a super effective way to keep from making a quick stop at the local fast food joint at lunchtime.
Getting plenty of exercise is an important component to weight loss and health.
While most weight loss comes down to what and how much you eat, exercise helps burn additional calories throughout the day and tames belly fat.
Aerobic exercise is best for reducing belly fat. The more exercise you get, the less likely you are to gain weight back.
Sadly, you cannot spot reduce fat with exercise. This means you cannot do crunches or sit-ups to reduce belly fat specifically, but these exercises are still great for core strength and burning calories.
Get More Sleep
Getting a good night’s sleep is essential to weight loss. Studies show that the less sleep you get at night, the more likely you are to gain weight.
Shoot for eight hours per night. Even better, maintain a regular sleep schedule! This means waking up and going to bed at the same every day, even on weekends. Losing the chance to sleep in sounds like a bummer, but it’s totally worth it if you want to conquer your belly fat.
Meditation is an effective addition to any weight loss plan. The theory is that the outside of our body is a reflection of our thoughts and emotions. If you’re overeating and gaining weight, then that likely has something to do with stress or other emotional factors.
Meditation allows you to examine what’s going on in your mind and confront emotional issues. Over time, you can gain an understanding of what triggers you to overeat, and resolve the underlying issues.
New to meditation? Start out with five minutes a day. Find a quiet place where you won’t be disturbed and can focus on yourself.
Over time you’ll be able to meditate for longer periods of time.
If you’ve tried everything to lose weight but can’t seem to shed those last few pounds of belly fat, then CoolSculpting may be the solution for you.
CoolSculpting is an FDA-approved, non-surgical procedure in which doctors break down fat cells through the use of freezing temperatures. The skin above areas with fatty tissue is vacuumed into an instrument that cools fat cells.
It takes around 4-6 months for the fat cells to disappear, and patients can expect to lose about 20% of fat in the treated area. The procedure has minimal risks and is great for weight loss with other lifestyle changes.
Want to learn more about CoolSculpting and how it can help you shed stubborn belly fat? Read more here!
Check Out Our Blog to Learn More About How to Get Rid of Belly Fat
Everyone wishes there was a magic pill to help battle the bulge (we do, too). Until that happens, lifestyle changes are the best way to lose fat and improve your life. With these tips, you’ll no longer have to wonder how to get rid of belly fat because you’ll be well on your way to weight loss!
Want to learn more about living a healthy lifestyle? We’ve got you covered! Check out our blog to learn more about things like boosting your workouts and natural supplements!