Can i lose belly fat

Another study found that exercise completely prevented people from regaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance Exercise also leads to reduced inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat Summary Exercise can be very effective for reducing abdominal fat and providing many other health benefits.

Tracking intake every now and then for a few days in a row can help you realize the most important areas for change. Most people can reduce their abdominal fat through taking on key lifestyle changes, such as eating a healthy diet packed with lean protein, vegetables and fruit, and legumes, and exercising regularly.

For more tips on weight loss, read about 26 evidence-based weight loss strategies here. Getting good quality sleep is an important part of weight loss. Here are a few ways sleep can help you lose weight.

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We all have belly fat, but having too much can harm your health. This article explains the different types of belly fat, how they affect your health…. Yoga can increase mindfulness, flexibility, and quality sleep. It can even burn some calories. But can you lose weight doing yoga? Make sure your front knee is directly above your ankle, not pushed out too far. Your other knee should not touch the floor. Keep the weight on your heels as you push back up to the starting position. Repeat with alternate legs.

Get into a high plank position. Begin to lower your body and keep your back flat and eyes focused about three feet in front of you. Push back up and keep your core engaged, exhale as you push back to the starting position. Repeat for 20 times. To perform this exercise, first stand straight with your feet shoulder-width apart.

Extend your hands straight out in front of you. Sit down like you're sitting on an imaginary chair. Keep your back straight. Your thighs should be parallel to the floor. Keep your body tight, and push through your heels to bring yourself back to the starting position. Repeat 10 times. A weekly guide to the biggest developments in health, medicine and wellbeing delivered to your inbox. Thank you for subscribing!

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Why do happy people cheat? Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin —which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says. The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.

Adding even moderate strength training to aerobic exercise helps build lean muscle mass, which causes you to burn more calories throughout the entire day, both at rest and during exercise. Compare and contrast brands. Foods like gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories. The ingredients in packaged goods and snack foods are often heavy on trans fats, added sugar and added salt or sodium—three things that make it difficult to lose weight.

As you add muscle mass and lose fat, the reading on your bathroom scale may not change much, but your pants will be looser. After six months, those on the low-carb diet had lost more weight, and at a faster pace. But in both groups, when weight was lost—and especially when belly fat shrank—the arteries were able to expand better, allowing blood to travel more freely. One type of belly fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions 1.

Many health organizations use body mass index BMI to classify weight and predict the risk of metabolic disease. However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin 2.

Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat. Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food 3 , 4 , 5.

An observational study in over 1, adults found that for every gram increase in soluble fiber intake, belly fat gain decreased by 3. Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include:. Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.

These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies 7 , 8 , 9.

To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats. Some studies have linked a high intake of trans fat to increased belly fat gain.

Research suggests that too much alcohol can also make you gain belly fat. Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist 11 , Cutting back on alcohol may help reduce your waist size. Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank Excessive alcohol intake has been associated with increased belly fat.

If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely. High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.

Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss 13 , 14 , Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet 16 , 17 , Be sure to include a good protein source at every meal, such as:.

Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage 19 , Increased cortisol further adds to fat gain around the middle To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.

Stress may promote fat gain around your waist. Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity, and fatty liver disease 22 , 23 , Observational studies show a relationship between high sugar intake and increased abdominal fat 25 , Even healthier sugars, such as real honey , should be used sparingly.

Excessive sugar intake is a major cause of weight gain in many people.