Losing weight, in general, can be a very hard thing to do but dropping belly fat, in particular, can almost feel impossible. Well, we are here to tell you that it is not all in your head. Chris DiVecchio, a certified personal trainer states that it is essentially impossible to tell one specific region of your body to accelerate the fat metabolism. Chris also tells us that belly fat is, unfortunately, one of the most dangerous locations to store fat. This is because belly fat, also known as visceral fat, or the deep abdominal fat that surrounds your organs, is more temporary, it circulates throughout the bloodstream more regularly and is, therefore, likelier to raise the amount of fat in your blood. This then increases your blood sugar levels and puts you at a greater risk of heart disease and type 2 diabetes. In order to lose belly fat, you have to think beyond planks and crunches and implement a more well-rounded approach. Through thorough research, we are here to tell you all the best ways to lose that stubborn belly fat once and for all. Let’s do it.
Eat Plenty of Soluble Fibre
Soluble fibre absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Many studies have shown that this type of fibre promotes weight loss by helping you to feel full, so you naturally eat less. It is also noted that the number of calories your body absorbs from food is decreased. Soluble fibre can also help fight that stubborn belly fat (yay!) Excellent sources of soluble fibre include flax seeds, brussels sprouts, avocados, blackberries, legumes, and shirataki noodles.
If you don’t have an established exercise routine, then walking is a pretty good entry point for you. Even if your starting point is a one-minute walk, if that’s more than what you’ve been doing, there is health benefits to that. One of the biggest mistakes individuals make when trying to lose weight is that they do too much too fast and get burnt out. Just start slow and work your way up. Set a goal to go for a quick, 10-minute walk after dinner and then slowly increase the time as you become more comfortable. Remember the story of the tortoise and the hare?
Embrace Healthy Fats
If you want to lose fat then you need to eat the right kind of fat. Adding healthy fats, in the form of monounsaturated and polyunsaturated fats, can help you feel more satisfied with your meals. Some good examples of healthy fats include olive oil, avocados, nuts, eggs, and fatty fish. All of these foods can provide an array of health benefits when consumed in moderation. Not sure where to start? Try adding some chopped avocado to your breakfast or in your salads. Stuck on time? Add some peanut butter to your morning smoothie. It can be easier than you think.
Don’t Drink Too Much Alcohol
Alcohol makes you gain belly fat. It is as simple as that. By cutting back on alcohol you will reduce your waist size. Now we aren’t saying that you must give it up altogether but if you can limit the amount you drink in a single day, that will help.
Get Some Protein
There is a reason why everyone talks about protein. Not only does it help you to keep full but it is also responsible for repairing the tiny tears caused by strength training in your muscles. A general rule of thumb is to aim to get at least 70 grams of protein throughout the day. This is especially important before you exercise. Good sources of protein include lean meats like beef, lamb, veal, pork, kangaroo; poultry like turkey, chicken, duck, goose and emu; fish and seafood such as lobster, prawns, fish and crabs; and dairy products like cheese, milk and yoghurt.
Reduce Your Stress Levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage. It is even said that women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the midsection. The help reduces belly fat, try engaging in pleasurable activities that relieve stress. You could try implementing some yoga or meditation to start off with.
Stay Away From Sugary Foods
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excesses such as heart disease, obesity, type 2 diabetes, and fatty liver disease. It is important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly.
Replace Cooking Fats
It is time to replace some of your cooking fats with coconut oil. Research shows that the medium-chain fats in coconut oil may boost your metabolism and decrease the amount of fat you store in response to high-calorie intake. It is important to keep in mind that coconut il is high in calories. Instead of adding extra fat into your diet, make sure that you replace some of the existing fats with coconut oil instead.
Get Some Sleep
Sleep is huge when it comes to your weight loss success and that’s both if you sleep too much or too little. If you are only getting a minimal amount of sleep each night, that leaves more time for you to snack and make otherwise unhealthy decisions that could impact your weight loss. Although it will vary from person to person on how much sleep you actually need to be most effective (and therefore make progress toward your weight loss goals), the ideal number is typically seven or eight hours.
Cook More Often
Spending more time in the kitchen can help you shed belly fat, as long as you’re cooking with the right foods. Studies show that those who cook their own meals may simply have other good-for-you habits, like exercising more. It has also been confirmed that those who ate more home-cooked meals ate more fruits and vegetables (along with a wider variety of foods). Finally, individuals who cook more often tended to splurge less on foods high in calories and sugar (we see you Uber Eats). If you don’t know where to start or lack inspiration, we recommend picking up some healthy cookbooks the next time you’re at the shops (or do a simple Google search).
To shift that stubborn belly fat, it is also important to start exercising. However, we understand that not everyone feels super comfortable in the gym (us included). That is why we have scoped the internet to find some of the best exercising for burning belly fat that you can do at home.
Assume a push-up position with your hands below your shoulders, lifting your right foot off the floor, drive your knee towards your chest. Repeat with the left, and so on.
Burpees are a great yet simple exercise to get rid of stubborn belly fat. Get into a squat position with your palms flat on the ground. Kick your feet back and get yourself into a plank position, while keeping your arms extended. Immediately return to your feet to the squat position and then repeat.
Starting on your back lying down, raise both hands behind the head and tilt the neck forward. Leave one knee bent with the opposing elbow reaching forward to be almost touching, alternate between sides and continue to bring each knee towards the chest.
Skipping is a great alternative when wanting to mix up cardio exercises. Another very underrated movement when considering the loss of belly fat. Whilst skipping remember to breathe in through your nose and out through the mouth whilst keeping your core locked on. This will ensure a great workout and keep you from overexerting yourself throughout the movement.
The plank hold is a common position used the strengthen the core. Supporting yourself on a mat face down with your elbows, lock together with your hands, straighten your back evenly and lock your core and pelvis in to hold your weight. The burn is almost instant, gradually try to increase your time every chance you get.
Squats may not be hugely renowned for getting rid of belly fat but the benefits when completed correctly are massive. Whilst squatting, remember to lock your core and tense your glutes throughout the movement to ensure your body position is solid and not swaying. This movement is very underrated when considering core strength and loss of belly fat, the activation of the glutes and upper thigh can help remove that stubborn fat in surrounding areas of the stomach.
The crunch is one of the most popular exercises for removing excess fat from your belly. Begin by lying face-up on the floor with your knees bent and your feet flat on the floor, place your hands behind your head with your thumbs behind your ears, curl up and forward so that your head, neck, and shoulders lift off the ground. Hold for a moment and then slowly return to the starting position.
A great belly burner, which can be implemented into any core workout. Start lying down on your back, raise your feet slightly off the ground and kick alternatively at a steady pace. With this exercise, it is more beneficial to base this movement off time instead of reps, ensuring that you do not rush and finish each rep correctly.
On top of some tips, tricks and exercises to lose stubborn belly fat; we also want to give you some healthy recipes to really get you started on the right foot (you can thank us later).
Green Goddess Salad with Chickpeas
1 ½ cups buttermilk
¼ cup chopped fresh herbs such as mint and parsley
2 tablespoons rice vinegar
Salt and pepper
3 cups chopped romaine lettuce
1cup sliced cucumber
1 can chickpeas, rinsed
¼ cup diced low-fat feta cheese
6 cherry tomatoes, halved
- To prepare the dressing. Place all ingredients into a blender and puree until smooth.
- To prepare the salad, cut up all your ingredients, add your dressing and toss.
Miso Soup Cup with Prawns and Green Tea Soba
4 tablespoons white miso
6 teaspoons mirin
3 teaspoons unseasoned rice vinegar
1 ½ cups sliced snow peas
120g cooked prawns
1 ½ teaspoons dried wakame
1 ½ cups cooked green tea soba noddles
3 tablespoons sliced spring onion
1 square dried kombu
- cups very hot water, divided
- Add 1 tablespoon plus 1 teaspoon miso, 2 teaspoons mirin and 1 teaspoon vinegar to each of three 1 1/2-pint canning jars. Layer 1/2 cup snow peas, 3 ounces shrimp, 1/2 teaspoon wakame and 1/2 cup noodles into each jar. Top each with 1 table-spoon scallions. Fit one piece of kombu between the ingredients and the side of each jar. Cover and refrigerate for up to 3 days.
- To prepare each jar: Add 1 cup very hot water to the jar, cover and shake very well to dissolve the miso. Uncover and microwave on High in 1-minute increments until steaming hot, 2 to 3 minutes total. Discard the kombu. Stir to make sure the miso is dissolved. Let stand a few minutes before eating.
So, there you have it. The tips and tricks that you need to lose that stubborn belly fat alongside some exercises that you can implement at home with two delicious recipes to get you started. We understand that your weight loss journey can be a difficult one. Please remember to be kind to yourself. The weight didn’t go on in a day and it won’t come off in a day. This is a process, but it should be one that you enjoy. As always, if you need any additional support, please reach out to the Thinco team.