Awesome news: Turns out marathoning for an hour on the treadmill isn't only boring as hell, but it doesn't even give you that great of a workout. Experts say if you're trying to flatten your abs, one of the most effective methods is actually interval training, which means incorporating short bursts of high-intensity burnouts into whatever you're doing, whether that's running, squats, whatever. And bonus — it'll keep you burning calories for up to 16 hours post-exercise. Um, we'll take it.
If you're trying to get rid of stubborn belly fat, you might wonder whether running is the solution. Unfortunately, while running is a great way to burn calories and lose overall weight, it's not a guaranteed way to lose your spare tire, belly, pooch, or whatever else you want to not-so-affectionately call it. It's also true that you won't lose fat from your abdominal area just by targeting your abs with crunches or other abdominal exercises.
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As previously mentioned, swimming is an appreciable exercise to lose belly fats, but how much should you be doing it through a week in order to get the most out of it? Well, you should be swimming no less than 4 times per week, each time about 30-45 minutes, or 25-30 laps. Note: One lap should be 50 meters, if it’s 25 meters then you’ll target 50-60 laps per swim.
A low-carb diet could go a long way to help you shed fat and lose weight. But you don’t necessarily have to ditch your carbs if you want to know how to lose weight. Include more whole grains in your diet to help you burn belly fat faster. According to researchers at Tufts University, consuming three or more servings of whole grains on a daily basis, could reduce as much as 10 per cent of visceral body fat. If too much of visceral fat is accumulated in your body, it could increase your risk of chronic diseases like heart disease, diabetes and high blood pressure.
We get that the last thing you want to do when you're feeling puffy is chug water, but experts say it's critical to regulating your metabolic rate (and consequently, your body's fat-burning mechanisms). Drinking your recommended eight glasses of H2O daily will help your body run more efficiently, making your workouts and healthy eating efforts way more effective. Plus, the more water you drink, the more excess you'll flush out, so you wind up actually de-bloating as a result. Win-win.
This is probably the fastest and most efficient way to lose some belly fats. So, what is HIIT?, And how can it help you reduce your belly fat layer? Well, to cut it short, HIIT is an intense short period exercise that usually doesn’t exceed 30 minutes, with short recovery periods. Its times are dependable on your fitness level, a typical HIIT session usually varies between 15 to 30 minutes.
No, we’re not telling you that you need a tummy tuck (although that would flatten your belly, we suppose). Rather, there are several common health conditions that can make your belly bulge and until you fix the anatomical issues underneath, nothing else can flatten it out. For instance, many women have a diastisis recti, or separation of the abdominal muscles, after pregnancy. In about 25 percent of these women, the muscles never quite come back together, leading to a permanent protrusion. Similarly, a hernia (congenital or from an injury) can also cause your belly to stick out. Both conditions can be resolved surgically.
This is a common problem when you are trying to lose weight. When you are about to give up think why you started. Take a picture of you showing all your fat and look at the picture when you are thinking about giving up. Look at it and say ''I want to change this!'' Find a body (on the internet) that you want to get one day. By looking at it, you will suddenly feel as if you really need to change your body. Believe you can do it.
Although you do want to increase your walking over time, this doesn’t necessarily mean that you have to be working your way up to a more intensive form of cardio like swimming or running. “Moving on to new exercises is not something someone should feel they have to do unless their goals change and a new exercise is needed to support those goals,” says Gagliardi. “Walking alone can be progressed by changing the distance, speed, terrain, and by adding intervals.”
Set yourself up to lose excess belly fat by setting realistic goals. You won't be able to lose fat exclusively from your belly -- it will come from all over your body, including your midsection -- or shed 20 pounds in just a week. You can, however, lose 1 to 2 pounds of fat to start slimming your midsection, using sustainable methods that'll allow for larger weight loss over longer periods of time.
Whether you’re overworked or overwhelmed, chronic stress may be one factor contributing to resistant belly fat. Prolonged levels of the stress hormone cortisol tend to spark your appetite, increase your cravings for comfort foods, slow down your metabolism, and promote abdominal fat storage. Finding calming activities, such as meditation, deep breathing, or a soothing bath, will help you manage and reduce your day-to-day stress and help you lose belly fat to boot. Don’t miss these ways to blast belly fat in just one day.
Which leads us to point number two: If you want to lose belly fat, you'll need to lose weight. If you stick to the following plan, you won't have to lose as much weight as you might think because your body will burn more fat for energy, but still. Reducing your body fat percentage will require losing some weight. Don't go into this thinking you won't have to lose weight, because that's the surest way to fail.
If you don’t have an established exercise routine, simply walking is the best first step toward weight loss. “Walking is a pretty good entry point for people,” says Gagliardi. This is particularly true if you have been out of the gym for a while and want to ease back into a workout routine. One small study published in The Journal of Exercise Nutrition & Biochemistry found that obese women who did a walking program for 50 to 70 minutes three days per week for 12 weeks significantly slashed their visceral fat compared to a sedentary control group.
Grains get a bad rap when it comes to weight loss, but that's because refined grains (read: processed foods!) are linked to wider waists. 100% whole grains are bloat-busting superstars, however, as they're packed with minerals and de-puff by counter-balancing salt. Stick to brown rice, quinoa, wheat, barley, millet, farro, sorghum, and amaranth for the biggest benefits.
Some great breakfast foods include any one or two of the following: oatmeal 125ml or half a cup, eggs (2), 1 slice of wholegrain bread with a thin spread of nut butter 15 ml or 1 tbsp), low-fat cottage cheese (125 ml or half a cup) with fruit, plus any serving of fruit and a glass of reduced fat milk, soy milk or almond milk, tea or coffee without sugar. Some wholegrain breakfast cereals with milk would also be fine but read the label. You want to see higher protein than fat or sugar.
"Protein is great for fat loss. It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack. Good sources include chicken breast, tuna, eggs, milk and chickpeas. And if you’re finding it difficult to avoid snacks that are high in carbohydrates, try substituting them for protein shakes or bars. Remember also to opt for the lean sources of protein because some sources can be high in saturated fat."
“If you wake up bloated on Monday morning, your weekend food choices are likely to blame,” explains Keri Gans, RD, author of The Small Change Diet. “In fact, overindulging for two days straight can easily cause a gain of three pounds. Fortunately, this weight gain is usually temporary and easy to get rid of in less than a week.” (Give your entire body a shape-up in just minutes a day with these exclusive ballet-inspired routines from Prevention’s Flat Belly Barre!)
Protein drinks are great ways to get a monster dose of belly-busting nutrition into a delicious, simple snack. But most commercial drinks are filled with unpronounceable chemicals that can upset our gut health and cause inflammation and bloat. And the high doses of whey used to boost protein levels can amplify the belly-bloating effect. The Zero Belly solution: Try vegan protein, which will give you the same fat-burning, hunger-squelching, muscle-building benefits, without the bloat. (Here's a complete guide to easy-to-digest plant proteins.)