How to lose belly fat can be tricky and hard, if you don’t know what you have to do. Belly fat can be stubborn and hard to lose, but there are several exercises that can help. Here are some of the best workouts for belly fat, according to various sources, but also some tips & tricks regarding diet and supplements.
Walking, running, biking, rowing, swimming, cycling, and group fitness classes are all great exercises to help with belly fat
Weight training is also an important part of burning off belly fat. Some weight training exercises for belly fat to include in your routine are bicep curls, lunges, squats, and tricep kickbacks.
Abdominal exercises can help to tone and flatten the stomach while providing you with a good source of exercise. Some abdominal exercises to try include planks, bicycle crunches, burpees, and sit-ups.
Strength training, Pilates, and yoga can also help you lose belly fat.
Sprinting is one of the most underrated exercises for abdominal fat loss. It’s a high-intensity exercise that works your legs, glutes, and core to annihilate calories and melt away belly fat for good.
High-intensity interval training (HIIT) is another effective way to burn belly fat. This type of workout involves short bursts of intense exercise followed by periods of rest.
Cardiovascular exercises such as running, cycling, and swimming can also help to burn belly fat.
Compound exercises that work multiple muscle groups at once, such as squats, deadlifts, and lunges, can help to burn belly fat and build muscle.
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How often should I do abdominal exercises to see results?
The frequency of abdominal exercises required to see results varies depends.
Two or three exercises two or three times per week is plenty to maximize development without overdoing it.
To get results and prevent over training, focus on hitting your core two to three times a week post-workout. During those workouts, aim to include a variety of core exercises—not just crunches.
Seven days a week ab training is recommended by some experts, but it doesn’t mean you have to start doing ab workouts every single day. The abs can be worked either directly or indirectly.
For beginners, training your abs three days a week for about 5 to 15 minutes per workout is recommended. Combine it with work for other muscles if possible.
Ideally, you should exercise your abs whenever you exercise, and start with three to four core exercises at the beginning of the workout to ensure that you’re working them effectively.
Losing belly fat can be challenging, but incorporating certain foods into your diet can help
Here are some of the best foods for losing belly fat, according to various sources:
High protein foods: Foods such as fish, lean meat, and beans are beneficial if you’re trying to decrease belly fat. Protein helps to reduce cravings and boost metabolism1
Foods high in fiber: Fiber-rich foods such as fruits, vegetables, and whole grains can help to reduce belly fat by keeping you feeling full and reducing overall calorie intake1
Healthy fats: Healthy fats such as those found in avocados, nuts, and olive oil can help to reduce belly fat by reducing inflammation and improving insulin sensitivity4
Probiotic-rich foods: Probiotic-rich foods such as yogurt and kefir can help to reduce belly fat by improving gut health and reducing inflammation6
Anti-inflammatory foods: Anti-inflammatory foods such as berries, fatty fish, and leafy greens can help to reduce belly fat by reducing inflammation in the body.
Low-calorie foods: Low-calorie foods such as fruits and vegetables can help to reduce belly fat by providing essential nutrients while keeping calorie intake low.
Spices: Spices such as cayenne pepper and ginger can help to reduce belly fat by boosting metabolism and reducing inflammation.
Whole grains: Whole grains such as oats and quinoa can help to reduce belly fat by providing fiber and reducing overall calorie intake.
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Foods to avoid when you want to reduce belly fat
There are several foods that you should avoid if you want to reduce belly fat.
High-carb foods: High-carb foods such as white bread, potatoes, and baked goods can contribute to belly fat by turning into sugar when your body processes them.
Sugary drinks: Sugary drinks such as soda can contribute to increased belly fat and hinder weight loss attempts.
Processed carbohydrates: Processed carbohydrates such as white bread, pasta, and rice can contribute to belly fat by spiking blood sugar levels and increasing insulin resistance.
Fried foods: Fried foods such as French fries and potato chips are often high in calories and fat, and can contribute to belly fat.
Dairy: While dairy foods such as yogurt can be beneficial for reducing belly fat, other dairy products such as cheese and ice cream can be high in calories and contribute to belly fat.
Sweeteners and additives: Sweeteners and additives found in processed foods can contribute to belly fat by increasing inflammation and insulin resistance.
Alcohol: Alcohol can contribute to belly fat by increasing calorie intake and reducing metabolism.
Baked goods: Baked goods such as pastries, cookies, and cakes are often high in calories and added sugar, and can contribute to belly fat.
High-sodium foods: High-sodium foods such as processed meats and canned foods can contribute to belly fat by causing water retention and bloating.
If you have started this process a while ago and you don’t see results, here are some of the possible reasons
- You’re eating the wrong foods.
- You’re not exercising enough.
- You’re not getting enough sleep: Lack of sleep can contribute to weight gain and belly fat. Aim for 7-9 hours of sleep per night.
- You’re stressed: Stress can contribute to weight gain and belly fat. Try to manage stress through relaxation techniques such as meditation or yoga.
- You’re drinking too much alcohol: Alcohol can contribute to belly fat by increasing calorie intake and reducing metabolism.
- You’re not drinking enough water: Drinking enough water can help to reduce bloating and water retention, which can contribute to belly fat.
- You’re not eating enough fiber: Fiber-rich foods can help to reduce belly fat by keeping you feeling full and reducing overall calorie intake.
- You’re not strength training: Strength training is important for building muscle, which can help to reduce belly fat.
- You’re not eating enough protein: Protein can help to reduce cravings and boost metabolism, which can contribute to weight loss and reduced belly fat.
- You’re not eating enough healthy fats: Healthy fats such as those found in avocados, nuts, and olive oil can help to reduce belly fat by reducing inflammation and improving insulin sensitivity.
- You’re not being consistent: Consistency is key when it comes to losing belly fat. Stick to a healthy diet and exercise routine, and be patient with yourself.
How to lose belly fat – What supplements to take into consideration?
Please consider that all these are informative and should be discussed with your doctor.
Caffeine: Caffeine can help boost metabolism and help your body burn more fat. It’s commonly found in coffee, green tea, and cocoa beans.
Green tea extract: Green tea extract contains antioxidants and caffeine, which can help to boost metabolism and reduce belly fat.
Protein supplements: Protein supplements can help to reduce cravings and boost metabolism, which can contribute to weight loss and reduced belly fat.
Spirulina: Spirulina is a type of blue-green algae that can help to restore digestive function and promote a healthy metabolism. It’s a key ingredient in some natural supplements for weight loss.
Collagen peptides: Collagen peptides can help to promote a well-functioning metabolism and the body’s own use of fat for fuel. It’s a key ingredient in some natural supplements for weight loss.
Cayenne pepper: Cayenne pepper contains capsaicin, which can help to boost metabolism and reduce appetite.
