If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it. Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body. Here are 25 ways to lose belly fat.
1. Eat foods rich in fiber, especially viscous fiber
This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite.
2. Exercise is very effective at reducing belly fat
It is among the best things you can do if you want to live a long, healthy life and avoid disease. Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appear to be effective at reducing belly fat.
3. Track your foods and figure out exactly what and how much you are eating
What you eat is important. Pretty much everyone knows this. However, surprisingly, most people actually don’t have a clue what they are really eating. People think they’re eating “high protein,” “low-carb” or whatever, but tend to drastically over- or underestimate.
4. Flat abs made easier
Belly fat is maligned for its way of tampering with any outfit that doesn’t involve a muumuu, but really there’s something way worse about the stuff: When white fat expands in your abdomen, nestling deep among your organs, it sets you up for some serious health trouble.
5. Eat more protein
About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Do the math: You save 41 calories every time you substitute 50 grams of protein for an equal amount of carbs.
6. Never stop moving
There’s one thing to like about visceral fat: It yields fairly easily to aerobic exercise. Vaporizing calories via running, biking, swimmingóanything that gets your heartrate upówins over resistance training when it comes to getting rid of the stuff.
7. Mix up your movements
When you lift, perform supersets in which you alternate between sets of lower body exercises and upper body exercises. That way, your lower body rests while your upper body is working.
8. This time, eat protein like you mean it
Of course you know that protein’s essential for a slimmer you and essential for losing belly fatóyou couldn’t have made it through the Paleo and South Beach crazes without hearing all about it.
9. Embrace yardwork
View any type of physical activityóeven those you try to avoid, such as mowing the lawnóas a chance to burn fat and condition your body.
10. Pound the polyunsaturates
This just in: Saturated fat packs on more visceral fat than polyunsaturated ones, according to a Swedish study published this past February. 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.
11. Break a record
Challenge yourself to run farther in the same amount of timeóeven if it’s just one-tenth of a mileóevery single workout. This ensures you’re always burning more calories from one workout to the next.
12. Eating more protein is a great long-term strategy to reduce belly fat
If weight loss is your goal, then adding protein is perhaps the single most effective change you can do to your diet. Not only will it help you lose, it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts.
13. Cut carbs from your diet
Carb restriction is a very effective way to lose fat. This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight.
14. Pucker up
Obese people who consumed a tablespoon or two of vinegar daily for eight weeks showed significant decreases in body fat, particularly visceral fat, according to a 2009 Japanese study.
15. Smash your dinner plates
And buy smaller ones. That way, even if you fill your plate to capacity, you’re ultimately eating less than what you would likely pile on your existing platters.
16. Try Yoga
Postmenopausal women who tried yoga for 16 weeks reported significant reductions in visceral fat in one 2012 study. Or, if you’re just not that into downward dog, any sort of relaxation exercise, even simple deep breathing, can helpóthe key is to lower levels of the stress hormone cortisol, which is linked to belly fat.
17. Don’t skip meals
Not eating for long periods of time puts your body into a catabolic state, meaning it starts to break down muscle tissue fo energyóand conserves fat.
18. don’t sleep late on weekends
Women who wake up and go to bed at the same time each evening have lower levels of body fat, according to a recent Brigham Young University study. Chaotic sleep habits cause your internal clock to go haywire, which in turn causes your body to secrete fat-storing hormones like cortisol.
19. Don’t be a couch potato
If you’re a TV junkie, add up the number of hours you watch right now, and cut out all rerunsóeven if there’s an episode of Seinfeld on you’ve never seen.
20. Become the queen of this tea
Moderate exercisers who stocked up on the antioxidants found in green tea, called catechins, were more likely to lose belly fat while exercising than those who didn’t take them.
21. Get fussy about fiber
As in, make sure you’re eating a lot of it. In a 2011 trial, subjects who increased their soluble fiber intake by 10 grams a day (the equivalent of two small apples, one cup of green peas, and one half cup of pinto beans) reduced visceral fat by 3.7% after five years.
22. Don’t eat sugar and avoid sugar-sweetened drinks
Studies show that it has uniquely harmful effects on metabolic health. Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in any significant amount. When you eat a lot of refined sugar, the liver gets overloaded with fructose, and is forced to turn it all into fat.
23. Hit the weights
If you’re lazy, it’s not as bad as you thinkójust 10 minutes a day of lifting, three days a week, will help. Harvard research shows that 30 minutes of weight training per week has a greater reduction on waist size than almost any other variable.
24. Stick to no-calorie drinks
That means coffee, tea, diet soda, mixes such as Crystal Light and, of course, water.
25. Load up on yogurt
When researchers at the University of Tennessee put a group of volunteers on one of two dietsóone high in calcium and one notóand cut each group’s calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight compared with people on the standard diet.
Letís find out what other people have to say about What Are The Best Ways To Reduce And Eliminate Belly, Abdominal, And Thigh Fat? on Quora :
The answer depends on where you are in your fitness journey: Are you obese or overweight? Is your body fat percentage at the high end of the healthy range or is it at the low end? To find where you are on this continuum, try Body Mass Index (BMI) first as it is the easiest to perform. Read more here… By Reed Porter
I feel like I’ve answered this question a half dozen times on Quora, and I’m not sure if that’s because it’s been amalgamated into one of my better answers (like the one above) or because of how you’ve worded this question. Read more here… By Darren Beattie
The sad reality is that spot reduction doesn’t work. Situps and crunches cannot and will not reduce your belly fat. In fact, if you start developing muscles in your core, without burning off the fat there, your belly will protrude even more. Read more here… By Shreejit Gangadharan
This is one of the simplest yet the most underutilized strategy for rapid fat loss!
Eating carbs as soon as you wake up means an increase in your blood sugar early in the morning. This causes an increase in insulin, which immediately stops fat loss from taking place first thing in the morning. Read more here… By Akshay Krishnan
I have already tried strength training, yoga, and running. I am pracitcing Yoga Sculpt now – a mixture of aerobics, and yoga with weights. This seems to work best for my body. So, keep trying, be consistent, eat protein rich diet, and most importantly rest well. Read more here… By Gautham Raja
There is no ‘easy’ way to reduce belly fat. Doing so requires hard work and dedication. But before talking about any exercises, it’s important to understand that there are three parts to working towards any fitness goal: exercising, sleeping, and eating. Read more here… By Suraj Rajan
Thereís a lot of goofy info being thrown around in the fitness industry that makes no sense from a science standpoint. Eat this, take this pill, pat your head while rubbing your stomach. Hereís what science says about losing fat. Read more here… By Wilfredo Thomas
Belly fat is maligned for its way of tampering with any outfit that doesn’t involve a muumuu, but really there’s something way worse about the stuff: When white fat expands in your abdomen, nestling deep among your organs, it sets you up for some serious health trouble. Read more here… By Orla Byrne
Well, there are only 3 things that scare me in this world — snakes, Port-o-Potties, and BELLY FAT. So we need to get this situation under control or I’m going to freak right out man. Its everywhere and its making me anxious and paranoid. Read more here… By Nate Miyaki
Snacking is the number one saboteur of weight loss. Period. Why? Because people just end up eating way too many calories when theyíre constantly popping snacks into their mouths. The other problem is that most ìsnacksî are based on refined sugar ó very calorie dense and not very satisfying. Read more here… By Thomas Newton