If you’re ready to say goodbye to belly fat, doing a few sit-ups isn’t enough to get the job done (unfortunately). The hard truth? You can’t spot-reduce belly fat. If you want to lose fat, you have to lose it all over.
Although it may be difficult to lose fat from this area, there are several things you can do if you want to reduce excess belly fat.
Getting rid of stubborn belly fat and shaping the muscles underneath requires a healthy diet and increased exercise.
1. Do 150 minutes of heart-raising cardio each week
To successfully lose weight from your whole body, you need to shed that “extra layer” of visceral fat to reveal the muscle underneath. Cardio is part of this weight loss equation.
The CDC recommends doing 150 minutes of heart-raising cardiovascular exercise each week, which can include anything from jogging, jumping rope, cycling or a spin class. The good news? There’s no “right” way to get your heart rate up, so choose what you like!
The bonus is that you’ll strengthen your heart muscle and your stamina. Since heart disease is the number one killer of women in the U.S., taking care of your heart should be at the top of your self-care list for overall health and calorie burning.
2. Avoid foods that contain trans fats
Trans fats are made by pumping hydrogen into unsaturated fats, such as soybean oil.
Previously, they were found in some margarines and spreads and were often added to packaged foods as well, but most food producers have stopped using them.
Observational and animal studies have linked these fats to inflammation, heart disease, insulin resistance, and increased belly fat
A 6-year study found that monkeys who ate a diet high in trans fats gained 33% more belly fat than those who ate a diet high in monounsaturated fats
To help lose belly fat, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
3. Do HIIT 1-2 times a week
If you’re willing to try high-intensity interval training (or HIIT) as part of your cardio prescription, it’s the best option for those looking to get rid of their lower belly fat. It increases your heart rate and improves your cardiovascular fitness level while burning more fat and calories in less time!
Here’s how it works: You exert maximum effort through quick, intense bursts of exercise followed by short recovery periods. HIIT workouts include some of the best exercises to train and condition your aerobic and anaerobic energy systems.
Take HIIT as your intense workout, which you only need two to three times a week. Mix them up with lower-intensity exercises to maximize weight loss.
4. Create a calorie deficit
It’s pretty straightforward: if you want to lose excess fat and get rid of lower belly fat quickly, you need to burn more calories than you take in! This is called a “calorie deficit.”
Creating a calorie deficit involves consuming fewer calories than what your body needs to maintain its current weight. This forces the body to use stored fat as energy, leading to weight loss over time.
To create a calorie deficit, you can either reduce the number of calories you consume through diet or increase the number of calories you burn through physical activity, or ideally, a combination of both.
For example, reducing high-calorie foods and increasing daily exercise can effectively contribute to this process. It is important to ensure that the calorie deficit is sustainable and balanced, as excessive restriction or excessive exercise can have a negative impact on health.
5. You can drink more water
it is because you are drinking water more you may not feel hunger you can’t eat more food. and Water has many benefits, including helping maintain a
healthy weight, aiding digestion (which reduces bloating), improving
energy and reducing appetite.
if you are starting this step you can drink 6-8 glasses a day. if you exercise regularly this very helpful for your body.
