diet to lose belly fat

You may choose to have one day a week where you have a splurge meal, or you may opt for a small snack twice a week where you don’t exactly make the healthiest choice.Follow the 80/20 rule. To help you lose belly fat and get the rock-hard stomach of your dream, we created a list of the best fat-burning foods. Consult a registered dietitian and follow this plan for 10 weeks to reduce the flab around your belly. Research suggests strong links with diseases like type 2 diabetes and heart disease (For this reason, losing this fat can have significant benefits for your health and well-being.You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. All rights reserved. If you drink alcohol, remember that it just might make you throw your willpower out the window when you order your meal, too. As if you need another reason to quit. Strength training is also good for women -- and it won’t make you bulky.  You still need to do some cardio, but make sure strength training is in the mix.Beaker SBP Science: “How belly fat differs from thigh fatand why it matters.”Harvard Health Publications: “Taking aim at belly fat.”Johns Hopkins Medicine: “The Skinny on Visceral Fat.”National Institutes of Health: “Different modalities of exercise to reduce visceral fat mass and cardiovascular risk in metabolic syndrome: the RESOLVE randomized trial,” “Effect of exercise training intensity on abdominal visceral fat and body composition,” “Influence of Exercise Intensity on Abdominal Fat and Adiponectin in Elderly Adults,” “High-Intensity Intermittent Exercise and Fat Loss,” “Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study,” “Sleep duration and five-year abdominal fat accumulation in a minority cohort: the IRAS family study,” “Do stress reactions cause abdominal obesity and comorbidities?” “Stress-induced cortisol response and fat distribution in women,” “A lower-carbohydrate, higher-fat diet reduces abdominal and intermuscular fat and increases insulin sensitivity in adults at risk of type 2 diabetes.”Reviewed by Jennifer

The slower, steadier option -- lifestyle changes that you can commit to for a long time -- really is the best bet.Are you stressed out? And lung disease. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. Excess belly fat increases risk of type 2 diabetes, heart disease and even some cancers. How To Lose Belly Fat: The Complete Guide.

But too much -- more than 8 hours -- can do that, too. Animal studies suggest it may help to reduce belly fat.Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains.Taking probiotic supplements may help promote a healthy digestive system. Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects. Focus 80 percent of the time on eating healthy, belly-friendly foods that shrink the waistline and fight inflammation. A better method is to measure your waist. If you think you may have a medical emergency, immediately call your doctor or dial 911.View our slideshows to learn more about your health. If you don’t sleep that much now, or if you tend to toss and turn, try to go to bed a little earlier, relax before bedtime, keep your bedroom cool, and try not to text and email right before you turn in.Sorry, but cosmetic surgery isn’t the solution here. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat (A 16-year study involving more than 68,000 women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night (In addition to sleeping at least 7 hours per night, make sure you’re getting If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.Sleep deprivation is linked to an increased risk of weight gain. Check out the Monday-to-Sunday plan below: It may also decrease the number of calories your body absorbs from food (What’s more, soluble fiber may help fight belly fat.An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (Make an effort to consume high fiber foods every day. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity (Certain weight loss strategies can target the fat in the belly area more than other areas of the body.Foods with added sugars are bad for your health. WebMD does not provide medical advice, diagnosis or treatment.Reviewed by Jennifer If you buy through links on this page, we may earn a small commission. Our website services, content, and products are for informational purposes only. Even foods marketed as health foods can contain significant amounts of sugar.Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.Research shows it can reduce cravings by 60%, boost metabolism by 80–100 calories per day, and help you eat up to 441 fewer calories per day (If weight loss is your goal, adding protein may be the single most effective change you can make to your diet.Not only can protein help you to lose weight, but it may also help you to avoid regaining weight (Protein may be particularly effective in reducing abdominal fat. The effect may be strengthened when green tea consumption is combined with exercise (Regularly drinking green tea has been linked to weight loss, though it’s probably not as effective on its own and best combined with exercise.Just doing one of the items on this list won’t have a big effect on its own.If you want good results, you need to combine different methods that have been shown to be effective.Interestingly, many of these methods are things generally associated with Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.Losing weight and keeping it off is difficult unless you permanently change your dietary habits and lifestyle.Weight loss always requires some effort, commitment, and perseverance on your behalf.Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose the extra pounds around your waist.© 2005-2020 Healthline Media a Red Ventures Company. Oh, and it’s also a cause of diabetes.