Looking to lose belly fat ASAP? You've come to the right place, but you've already made a grave mistake — you can't spot-reduce target individual areas of fat. That includes your belly. No amount of crunches, sit-ups or toes-to-bar will eradicate your spare tyre. Instead, it's lifestyle habits and dietary choices — such as those listed below — that are the culprits of your unwanted midriff. Handily, there are plenty of actionable routes you can take to start eviscerating this build-up of visceral fat. As it surrounds your liver, stomach and intestines it can increase your risk of cardiovascular disease and cancer.
Sure, bigger arms and a wider chest are more appealing — but if long-term, holistic health is your goal, then you need to reassess your training priorities. The war on your 'belly fat' will be a balanced one — comprised of exercise, diet choices, sleep improvements and, crucially, a better understanding of the roles calories play. Even the UK government has declared war on obesity.
In , the majority of adults in England were classified as overweight or obese.
Is a UK-wide obesity plan the way to change that? The jury's still out. But what we do know is healthier lives begin with knowledge, which is why we've put together this guide to different types of fat, the causes and how you can go about losing it. Not all fat is created equal.
Belly fat a. It excels at pumping out various inflammatory substances, interfering with hormones that regulate appetite, weight, mood and brain function and sending your cortisol levels — responsible for stress — through the roof. So far, so tragic. There is, however, some good news. We all know that eating too much and moving too little is the foundation upon which flab is built. Certain stressors, for example, will see you scaling your belt notches with very little effort.
If antioxidants are the good guys of gut health, trans fats are the super-villains. These sneaky fats actively contribute to your growing waist line — not just by adding new fat, but by moving fat from other areas of your body to your belly.
12 Science-Backed Ways to Lose Belly Fat for Good, According to Weight Loss Experts
During a six-year study at Wake Forest University , monkeys that were fed an 8 per cent trans-fat diet had 33 per cent more belly fat than monkeys that were fed an 8 per cent monounsaturated fat diet. There are currently no legal requirements for food manufacturers to label trans fats, according to the British Dietetic Association, so you need to check ingredients lists for hydrogenated fats and hydrogenated vegetable oils.
The biggest culprits? When your cortisol levels are through the roof , it triggers the release of insulin, and this is where things go awry. Since your blood sugar levels are now super low thanks insulin and your reward centres are blinkered thanks cortisol you wind up face-planting the biscuit tin rather than the fruit bowl. To make matters worse, cortisol helps to release myostatin, a protein that breaks down muscle. Can one too many pints really earn you a beer belly? Well, yes. It becomes your primary energy source, and the proteins , carbs and fats swirling around your digestive system are converted to fat by default.
Most of the bacteria that dwell in your gut are pretty useful. They produce hormones, regulate your immune system, digest food, extract nutrients, control your mood, manage your appetite, and much more besides. Now, two groups of beneficial bacteria are dominant in the human gut, the bacteroidetes and the firmicutes. However, the number of bacteroidetes is decreased in obese people when compared with lean people, according to research.
In another study, scientists took stool samples from twins and found that the less diverse your gut bacteria, the more likely you are to have belly fat. Grow your gut community to shed serious timber. Your ultimate goal is to hike up your metabolism , and the intensity of your workout , the fundamentals of your diet, how much muscle you have, how well you manage stress , and your quality of sleep all play a part in this. Prioritise lean protein like beef, turkey, eggs , fish, chicken, and tofu.
You're not getting enough sleep
University of Missouri researchers compared the benefits of consuming a normal-protein breakfast to a high-protein breakfast and found the high-protein breakfast, which contained 35 grams of protein, prevented weight gain, reduced daily food intake and feelings of hunger and stabilised glucose levels among overweight teens who would normally skip breakfast. Jump your feet back to a plank and lower your body to touch the ground. Push yourself up to a plank and then jump your feet outside of your hands into a squat.
Stand back up.
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On the surface, the obliques, hamstrings, quads, biceps, and shoulders are the primary movers of this exercise. Doing side-to-side ball slams versus overhead slams incorporates more oblique ab work. How to do lateral medicine ball slams: Stand with your feet about shoulder-width apart with the medicine ball on one side. Pick up the ball and simply rotate your body as you slam the ball a few inches away from your pinky toe. Make sure to pivot your feet and bend the back knee as you come into a split squat position to catch the ball on one bounce.
Alternate sides.
Make sure you tighten your core as you bring the ball overhead and to the side. Overhead medicine ball slams strengthen your core as it works against gravity. This exercise also tests your endurance, getting your heart rate up each time you pick the ball up and bring it overhead.
To get the most out of this exercise, be sure to use a heavy weighted ball. How to do overhead medicine ball slams: Standing tall with your feet hip-width apart, hold a medicine ball with both hands. Reach both arms overhead, fully extending your body.
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Slam the ball forward and down toward the ground. Squat to pick the ball up and then stand back up. The Russian twist is a core exercise that improves oblique strength and definition, explains DiVecchio. The move, typically performed with a medicine ball or plate, involves rotating your torso from side to side while holding a sit-up position with your feet off the ground.
How to do Russian twists: Sit up tall on the floor with your knees bent and feet off the ground. Hold a medicine ball with your hands at chest height. Lean backward with a long, tall spine, holding your torso at a degree angle and keeping your arms a few inches away from your chest.
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From here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles. The movement should come from your ribs and not your arms. You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. But it's still important to work those abs even as you're trying to shed fat, says New York City-based personal trainer Adam Sanford, founder of Adam Sanford Fitness.
His favorite move to do that? Holding plank on a BOSU ball.
How to Lose Your Belly Fat Quickly and Naturally | StrongLifts
It's more challenging than a normal plank where your hands are on the floor, because the BOSU tests your balance, says Sanford. Strengthening these core muscles also helps increase your metabolism , ultimately helping you to burn more calories and fat. Hold the plank for 30 to 45 seconds, increasing the time as you get stronger.
Running at an incline rather than on a flat surface has been shown to increase total calorie burn by as much as 50 percent, says Jill Penfold , a Los Angeles-based personal trainer. Whether you're outside on a hill or at the gym on an inclined treadmill, start out walking for five to 10 minutes, suggests Penfold. Try this treadmill workout: Walk or jog on an incline for five to 10 minutes. Maintain a jog for another five to 10 minutes, then pick your pace up again and start running. Spend five minutes running, then drop your pace back down to a jog. Continue alternating with five to 10 minutes of jogging and five to 10 minutes of running for 30 to 45 minutes.
Just because you may not have access to open water, it doesn't mean you can't weave this fat-blasting cardio workout into your gym routine. Not only does using a rowing machine get your heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your legs, core, arms, shoulders, and back , says Penfold. Try this 4-minute rowing circuit: Begin with 20 seconds of rowing followed by 10 seconds of rest.