With a calorie deficit and regular exercise, you can reduce the amount of belly fat you have. Sugary drinks, processed foods, and refined carbs should all be avoided, as should all refined sugars. You can expect to lose between one and two pounds a week through a healthy diet and regular exercise.
As much as you might desire a quick fix, there is no real way to lose belly fat. Because it differs from other types of fat, losing belly fat can be difficult. Subcutaneous fat, which lies just beneath the skin, and visceral fat, which surrounds the internal organs within the abdominal walls, make up the bulk of the body’s fat.
Can you lose belly fat in a week?
Diets and fads that promise to get rid of belly fat in a matter of days are bogus and dangerous. In terms of exercise, ab exercises can help tone your stomach, but you’ll still need to lose weight in order to significantly reduce your stomach fat.
Achieving a flat stomach requires a reduction in overall body fat because weight loss can’t be targeted to a specific area of the body. Maintaining low levels of stress and an active lifestyle will be the most effective ways to lose belly fat, according to Lapaix.
Take note: Extreme weight-loss measures can lead to unhealthy eating habits. Consult your primary care physician or a dietitian for guidance and advice before making major dietary or lifestyle changes.
Here are the best foods and exercises to lose belly fat, along with an estimate of how long it will take.
What foods help you lose belly fat?
Having a caloric deficit, which means you burn more calories than you consume, is necessary to lose overall body fat.
The consumption of foods high in trans fat, refined carbs, and highly processed foods with added sugar must be reduced, according to Lapaix’s advice. A caloric deficit alone will not help you lose belly fat permanently; instead, she says, you need to develop a personalised, well-balanced diet that you can stick with over the long term.
Foods to avoid when trying to lose belly fat include:
High consumption of sugar-sweetened beverages like soda, carbonated soft drink or sports drink can lead to weight gain due to their high sugar content.
Alcohol: Weight gain and obesity can be caused by excessive drinking, or by drinking more than seven times per week. Beer’s high calorie and carbohydrate content has been linked to weight gain. “Beer belly” is a common misnomer, but it refers to nothing more than water retention in the midsection. However, it can result in an increase in belly fat due to the overall weight gain.
Refined grain and sugar products: Foods with a higher glycemic index than fruits and vegetables, such as cornflakes, graham wafers, bagels, and doughnuts, can cause a spike in blood sugar levels. These foods should not be included in a diet because they are linked to weight gain. Sugary foods are easy to overeat, and this can lead to weight gain as a result.
Fast food: Fast food has been linked to weight gain and failure to maintain a healthy weight loss because of the large serving sizes and poor nutrition it provides. A recent study of 300 university students found a link between obesity and eating fast food, particularly fried chicken and pizza.
Processed meat: A high intake of saturated fat and total calories is associated with an increased risk of obesity. Pork ham, bacon, sausage, and smoked pork products should be avoided.
High-calorie barsIt’s best to stay away from candy bars and energy bars, as they tend to be high in sugar, fat and calories. Granola bars and protein bars can be unhealthy, so check the “Nutrition Facts” label to see how many calories and fats the product contains before you buy it.
Foods that aid belly fat loss:
Protein-rich foods keep you fuller longer, such as poultry, turkey, legumes, nuts, whole eggs, fish, and dairy products. Furthermore, a high-protein diet aids weight loss by increasing the amount of energy required to digest the food, resulting in increased fat burning.
Fiber-rich foods: Eat more fiber-rich foods like almonds, oats, prunes, berries, broccoli, brussel sprouts, and green beans to help you lose weight. Weight loss may be aided by a diet high in fiber-rich fruits and vegetables.
Water: The more water you consume, the more weight you’ll be able to lose. If you replace sugary drinks with lemon water, you may be able to lose weight. No proven advantages over regular water have been found.
Whole grains: Refined grains, such as white bread and white rice, are commonly consumed by Americans in excess. Whole grains, such as wheat, brown rice, barley, oats, and rye, are better for weight loss and maintenance than refined carbohydrates.
“If you want to lose weight, you should focus on a long-term strategy rather than a ‘quick fix.’ This is what leads to weight loss success and long-term success “according to Lapaix.
What exercises burn the most belly fat?
Whether you’re gaining or losing weight, you can’t control where it happens. This is sometimes referred to as “targeting weight loss” (also known as spot reduction) and according to Lapix, it is not realistic. When it comes to getting rid of or reducing belly fat, abdominal exercises alone aren’t enough.
According to Lapaix, “while it is common to hear about workout programmes that target specific areas, you cannot pick the areas you’d like to target [for] weight loss.
Resistance training, for example, aims to build muscles through the use of equipment such as weights or resistance bands. Running or jumping rope are just two examples of aerobic training, which primarily aims to burn calories.
When it comes to increasing one’s total body strength, “a combination of resistance and aerobic training will be beneficial,” says Lapaix.
Increased metabolic rate is another benefit of increasing your body’s muscle mass (i.e. the percentage of your body made up of muscle) (this is also known as BMR).
The best way to get rid of belly fat is to do exercises that use your entire body and build muscle. You will naturally burn more calories if you have a higher percentage of muscle mass in your body (this is also known as BMR).
Exercises that burn belly fat:
Raising one’s torso to the sky
Crawling to one side at a time
Sprinter is capable of pulling
Consistency is essential because results aren’t immediate. If you’ve never worked out before, Lapix recommends that you gradually increase the intensity of your workouts so that you don’t injure yourself.
How fast can you realistically lose belly fat?
Your belly fat will be reduced if you reduce your overall body fat. However, you shouldn’t expect this to happen immediately after you begin your weight loss journey. “One to two pounds per week is a healthy amount of weight loss,” says Lapaix.
What the study has discovered: Subcutaneous and visceral fat can be reduced by losing 6 to 7 percent of your body weight, according to a study published in 2019. The percentage of your total body weight that can be lost and the amount of belly fat that can be reduced in six to twelve weeks if you weigh 180 pounds
According to Lapaix, “there are many factors to consider when it comes to body composition, including age and gender,” as well as current weight, body fat, and muscle mass. Weight loss rate, nutritional plan, and level of activity will all be affected by these factors.”
While a healthy diet and regular exercise are the most effective ways to lose belly fat, there may be other approaches that can also help, such as:
Eat only when you’re hungry
Self-monitoring, such as writing down what you eat each day.
avoiding the temptation to skip breakfast
obtaining adequate rest
Increased stress, says Lapaix, can also cause fat storage in the body, so try to find healthy ways to cope with stress and abstain from bad habits like smoking and binge drinking.
An excess of fat can increase the risk of cardiovascular disease and other health conditions, so it’s not just a cosmetic issue to be concerned about.
Regular physical activity, a healthy diet, and stress management are all effective ways to lose belly fat. To get rid of belly fat, you’ll need to slim down your entire body, which can take several weeks.
Important: A drastic approach to weight loss will only produce short-term results, according to Lapaix. Diet fixes that don’t work or intense workouts that aren’t sustainable aren’t the best ways to lose weight.
“With small and gradual changes to nutrition and physical activity, you can lower your stress levels. As a result, they are more likely to keep up with all aspects of their health and wellness plan “Lapaix claims this.