We all have our problem areas, and few of us are ever really satisfied with our shape. However, by taking some simple steps we can improve our body shape, health and general well being. If you are like me, and carry excess baggage round your middle you are probably very keen to lighten your luggage!
Not only is belly fat unsightly but it has been scientifically linked to many health problems such as bloating, heartburn, diabetes, heart disease, stroke, cancer and dementia. And you thought having a muffin top was the worst part! The good news is there are a number of ways to reduce belly fat, to feel more attractive and avoid those scary health risks.
Let me outline twelve steps to take that belly down a notch!
This is going to sound crazy, but …
1. You need to eat more meals and more often!
Don’t get too excited because at the same time you need to reduce the size of your portions. Eating 5-6 small meals per day will first of all prevent you from binging or overeating at meal times and it also keeps your metabolism running as it is constantly burning up food. Check out 5 Tips on Eating Often and Losing Weight … for more information!
2. Never skip breakfast …
If you don’t eat after many hours of sleeping your body goes into ‘starvation mode’. This is bad news for shedding belly fat as it slows your metabolism down in an effort to save energy and burn less calories.
See what great healthy breakfast options you have in 15 Healthy Breakfast Ideas …
3. Carefully monitor the food you are eating …
Try to eat more fat burning foods such as brown rice, whole grains, vegetables, natural fruits, skimmed milk, lean poultry or meat, seafood and egg whites. I’m sure you already know all the ones to avoid as they are likely to be your favourites! The list includes pizzas, burgers, deep fried foods, bakery foods, fatty meats and all products that contain lots of sugar. Learn which foods are the worst in 10 Worst Foods for Your Hips …
4. Eat slowly …
Get into the habit of taking smaller bites and chewing them slowly. By doing this you will avoid overeating and bloating.
5. Do the most effective exercise efficiently …
Cardiovascular exercises are the ones that get your heart thumping and the fat burning, so cardio workouts such as brisk walking, jogging, aerobics and cycling are best for slimming your tum. If you exercise before breakfast your body will burn the excess fat in your body as there is no food available to burn, making it the best time to burn off that belly fat. To know which ones are the most effective, see this post: 10 Top Exercises to Lose Weight …
- 5 Tips on Eating Often and Losing Weight …
- 10 Things You Will Need for Fast Weight Loss …
- 7 Fastest Ways to Lose Weight …
6. Drink, drink and drink again!
Keeping your body hydrated is essential to losing belly fat as if you are dehydrated your liver won’t function and the fat burning process won’t be as effective. Drink lots of water and also hot green tea neutralizes the effects of fatty foods. Learn how this works in 10 Ways How Water Helps You to Lose Weight …
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Great article.
Just one thing though in regards to exercise before breakfast. This might put you into a catabolic state, this is were your body goes into starve mode eats your muscles for energy. So maybe a tiny snack before hand? :)
I am underweight, so I don’t want to lose weight, just stomach fat. Is this possible? I need exercises to flatten my belly.
to: Sandy
Dear Sandy, you can definitely lose the stomach fat without getting any skinnier in other places :) The trick is to do the exercises for the abs (3-4 times a week) and cut back on sugar, wheat, junk food and sodas. And start eating protein rich (like white meat and fish) foods instead, veggies and fruit are also a must if you want to lose some pounds in the stomach area. Try eating 5 small meals a day (so that your body doesn’t feel “starved” and doesn’t store fat) and you’ll see your belly melting away!
Good luck :)
to Dylan:
A very good point, Dylan, a small breakfast before the workout and a small protein snack right after the workout (like a milkshake with protein) will be perfect (well, that’s what my trainer said) and, man, he has some abs! :)
Can anybody recommend good exercises for losing belly fat?
[...] 12 Best Ways To Lose Stomach Fat Fast … [...]
[...] 12 Best Ways To Lose Stomach Fat Fast … – All Women Stalk [...]
Sandy: if you are underweight, you should work on increasing your lean muscle mass. Even if you are small/skinny you still need exercise (exercise does not always equal weight loss!). The more muscle mass, the more your caloric output increases, and the easier it will be to lose extra fat (without losing over-all weight/decreasing your BMI). Try increasing your muscle mass on your whole body. Also, make sure you are eating right and managing stress.
As for specific exercises? I am a fan of the bicycle maneuver, captains chair, and front and side planking. I go to an ab + stretch class at my gym every now and then, and we do lots of exercises that involve stability and movement, rather than repetition (crunches are not very useful for me, especially when you get lazy and stop doing them correctly). For example, while in a left side plank, lift your right arm straight up, and then reach underneith your raised left side and repeat slowly.
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hi, i want to lose my belly fat and some fat in my arms too , i want my theighs to be smaller, like losing fat in my theighs and i have some fat on my sides just above my hips, i want to get rid of that, how do i ?
to Danae:
You’ll lose it all in all the parts you mentioned if you start eating organic, avoid any kind of junk food (including sweets, sodas, coffee, chocolate) and if you take up the easiest exercises. I find swimming the most effective (along with jogging), but it’s up to you to decide which kind of exercises you like best.
Great tips, thanks for sharing! To lose belly fat, you have to exercise (interval training) and eat a calorie controlled diet, without which, weight loss is almost impossible. You’re so right about sodium intake, sometimes we mistook water retention as belly fat :)
Hi Lesley, really great article, very helpful.
Im trying to lose weight, but its difficult when I am in the office all day, and only eat at lunch time (which is very heavy fattening foods from restaurants, I cant go to a restaurant and just eat a salad, Im too tempted), so what snacks to you recommend to bring to the office?
I sometimes manage in the morning to chop up a few carrots, but its not enough. I will end up buying a hot dog for lunch, along with some cheesy chips!
I noticed Green Tea helps to supress appetite, which I drink during the day.
So finally, what easy snacks do you recommend to bring to the office, or on the run? (And in hot weather – middle eastern weather!)
tough question? it is for me!
Thanks
to Anna:
The best snacks to bring to the office would be:
-Fruit (apples, peaches, nectarines)
-Nuts (buy some organic ones in Whole Foods – the ones that are raw)
-Yogurt (go for organic with fat free – you can eat it before lunch, say, at 10, so that it doesn’t go bad without the fridge)
-Sandwiches (whole grain bread with non fat cheese, tomatoes and lettuce)
-Oatmeal (you can take a little pack and make it in the office – as long as you have hot water there)
Hope these work for you!
Good luck! :)
to Niche Topics:
Yep, interval training and a controlled diet will definitely do the trick! Thank you for pointing that out!
hii
plz suggest me whether i can loose my abdominal fat by skipping everyday
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I Was Actually Looking For Something Like This :)
to Surat:
Skipping is a great exercise, you’ll not only lose your tummy fat but you’ll also get your leg and butt muscles toned. AND it’s a great cardio as well, which is beneficial to the whole body! Great idea! :)
hii
i wanna kno more about loosing abdominal fat.will it b benefial if i drink green tea everyday twice to loose my fat.plzz suggest me exactly wat all i need to do just to burn xtra fat on my body.i’m 23 old girl with 57 kilos n my height is 5.4.plzz let me kno so dat i can gain my figure back as soon as possible.