How to Lose Belly Fat

Stubborn belly fat is a common problem that can have serious health consequences. It can impact urological health in men and raise the risk of heart disease in women, among other things.

While it’s impossible to spot reduce, overall body weight loss will often shrink the waistline. To lose belly fat, make healthy choices like eating whole foods and avoiding processed junk food, getting enough sleep and exercising regularly.

1. Eat a Healthy Diet

Fat is a normal part of the body, but too much belly fat, or visceral fat, is a major risk factor for serious health issues. Research has linked it to heart disease, diabetes, fatty liver, dementia and certain cancers.

Some people have more of this deeper, dangerous belly fat than others, even if they’re at a healthy weight. The problem lies in the fact that it contains more inflammatory markers, or cytokines, than subcutaneous fat does.

Eating a diet rich in whole foods can help reduce your belly bloat. It’s also important to cut out processed, packaged foods, which are often high in added sugars and sodium. Swap these for freshly prepared meals, such as this Green Smoothie. You should also aim to get enough sleep, which helps control your stress hormones and improve your immune system. This will also help you lose belly fat by reducing your cravings for sugary, carb-laden snacks. Getting regular, moderate exercise is also essential for healthy weight loss, and HIIT exercises like sprints can be especially effective at burning belly fat.

2. Exercise Regularly

Belly fat is a serious health concern. Research has repeatedly linked it to heart disease, diabetes and certain cancers. Fortunately, you can lose belly fat by eating a healthy diet and exercising regularly.

Aim for at least 30 to 60 minutes of moderate intensity physical activity every day. In addition, do a combination of aerobic and resistance exercise. Avoid spot reduction exercises, such as crunches or leg lifts, as they’ll only strengthen the underlying abdominal muscles but not burn off belly fat.

Intense bursts of exercise, like HIIT workouts, are more effective at burning calories and losing belly fat. But don’t push yourself past your limits or over-do it, says Gagliardi.

Remember, sustainable weight loss is usually a process that takes time. Getting enough sleep, managing stress and making other lifestyle changes can also help you shed stubborn belly fat. Click through to learn more. The post How to Lose Belly Fat Fast: Eat More Plant Foods, Cook More & Get Enough Sleep appeared first on Healthline.

3. Get Enough Sleep

When it comes to weight loss, we tend to focus on diet and exercise, but getting adequate amounts of sleep is just as important. Lack of sleep throws off the balance of hormones that regulate hunger and satiety, which can lead to increased calorie consumption and belly fat.

Belly fat isn’t just unsightly; it also poses a health risk. A layer of fat under the skin, called subcutaneous fat, is harmless; however, visceral fat that resides in the abdomen is associated with heart disease and diabetes.

While there is no magic bullet to get rid of belly fat, the keys to success are eating a healthy diet, exercising regularly, and getting adequate amounts of sleep. By making these simple changes, you can lose belly fat and achieve your dream body.

4. Reduce Stress

Stress may lead to increased abdominal fat, also called “stress belly,” which is more difficult to lose. This type of visceral fat is linked to serious health issues, including heart disease and diabetes.

It’s important to reduce stress because it can affect how your body burns calories and how quickly you metabolize food. Stress may also affect your hunger hormones, causing you to eat more than necessary.

One way to reduce stress is to get enough sleep. Sleeping more than six hours per night may help you lose belly fat by reducing your cortisol levels. You can also improve your diet by adding stress-reducing foods such as dark green leafy vegetables, avocados and bananas. Another way to reduce stress is to exercise regularly, hang out with friends and family, practice meditation, take a bubble bath or get counseling. Eliminating stress from your life may be challenging, but focusing on making one small change at a time can help you feel healthier and happier.