How to Get Rid of Stubborn Belly Fat: This is What You Can Do

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The United States has one of the highest obesity rates in the world—that is, more than 40% of the population is obese, according to the CDC.

A major health concern, it puts you at risk for many diseases such as diabetes and high blood pressure. Not to mention that it can also have an effect on your mental health!

That’s why it’s so important to maintain a healthy weight.

Are you trying to drop a few pounds? Want to know how to get rid of stubborn belly fat?

If so, you’re on the right page. We’ll be going over a few tips below. Keep reading to learn more!

What is Belly Fat? 

Belly fat, also known as abdominal fat, is the excess fat that sits around the waist. While it’s normal to have small amounts below the skin, too much pose various health issues.

How can you tell if you have too much belly fat? One easy way is to measure yourself with a measuring tape.

Wrap it around your bare stomach, above your hip bone.

For women, a measurement of 35 inches or more would indicate that you have excess belly fat. As for men, a measurement of over 40 inches would indicate potential issues.

Can You Target Fat Loss? 

Weight loss happens when your body burns fat as fuel. Unfortunately, however, you can’t choose the fat that it’ll use.

It can come from anywhere in the body—not just the area that you’re exercising. There are a few factors, though, that can determine where you’re most likely to lose fat first.

For example, your sex and body shape may play a role. Genetics may also have something to do with it.

Having said that, there is a medical procedure that’s capable of targeting fat cells. Known as coolsculpting, it involves freezing the fat that’s underneath the skin. Keep in mind, however, that it can be expensive. 

8 Tips on How to Get Rid of Stubborn Belly Fat 

It might take some effort but it is possible to lose belly fat with the proper lifestyle changes. Here are a few things that you might want to consider.

1. Avoid Foods With Trans Fats 

Trans fats are found in various foods such as margarine and pie crust. Not only will they increase belly fat but they’ll also increase your risk of heart disease and stroke.

Given that, you want to stay away from foods that contain these types of dietary fat. Opt for monounsaturated or polyunsaturated fats instead.

2. Don’t Drink Too Much Alcohol 

Alcohol can benefit your health in a number of ways but you don’t want to drink too much, otherwise, you’ll run into problems. For one thing, heavy drinking is associated with an increased risk of central obesity.

That is, it’ll increase the amount of fat around the waist. If possible, try to limit yourself to one drink per day.

3. Eat More Soluble Fiber 

Soluble fiber dissolves in water to form a gummy gel. Why is it beneficial? It can help you feel full so that you’ll be less likely to overeat.

That way, you won’t be as prone to developing abdominal fat. Some foods that are high in soluble fiber include flax seeds, brussels sprouts, avocados, legumes, and blackberries.

4. Cut Back on Carbs 

Cutting back on carbs can be very beneficial if you’re trying to lose weight. In fact, studies have shown that it’s particularly effective at reducing belly fat.

You don’t have to get rid of it entirely either. For example, you can replace refined carbs with unprocessed carbs such as potatoes and whole grains.

5. Avoid Sugary Beverages 

Most sugary beverages are loaded with liquid fructose, which can cause significant fat gain in the abdominal area. In fact, it might even be worse than high sugar foods.

This is because your brain processes liquid calories different from solid ones. While chewing triggers satiety signals in the brain, there’s nothing like that when you’re drinking a beverage.

Ultimately, what this means is that you’ll likely end up consuming more calories.

6. Do Aerobic Exercises

Aerobic exercise is a must if you want to lose weight. Not only will it burn calories but it’ll also improve your health.

For example, you can go for a run after work or take up kickboxing. As a general rule, you want to aim for at least 150 minutes of moderate cardio activity per week.

7. Eat More Protein

Increasing your protein intake can help you lose weight. In fact, it’s been shown that those who eat more protein are less likely to have belly fat.

For one thing, it increases levels of PYY, a hormone that makes you feel full. Good sources of protein include eggs, fish, meat, and beans.

8. Get Enough Sleep 

Believe it or not but sleep can have an impact on your weight. That is, those who are sleep deprived are more likely to gain weight compared to those who get at least 7 hours of sleep per night.

Sleep quality is important as well. For example, those with sleep apnea are at a higher risk of developing excess visceral fat.

Getting Rid of Belly Fat 

And there we have it—8 different ways on how to get rid of stubborn belly fat! If anything, the most important thing is to keep up with your new routine. Remember, weight loss takes time.

For more health-related posts, check out the rest of our blog!

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