Sometimes, that abdominal fat just won’t budge.
You could be following cardio workouts and strict diet programs that claim to shed stubborn belly fat. The online world is dangerous when it comes to weight loss, which is why people try these extreme methods to lose excess weight.
It’s important to note that body fat can only be removed through sustainable and slow weight loss. From drinking water to eating low-carb meals, losing visceral fat should be a straightforward process. Are you ready to try some new ways to lose weight?
To those who answered yes, keep on reading.
How to Lose Belly Fat? 8 Science-Backed Tips
People with too much visceral fat might need new methods for losing weight. It’s all about finding a routine that suits your dietary needs and personal health goals. For more guidance, consult with a registered dietitian or trainer to get more insight into your fat loss plan.
Here are 8 science-backed ways to lose belly fat:
1. Avoid unhealthy foods and drinks
Consuming lots of sugar, trans fats, artificial sweeteners, and alcohol will contribute to the visceral fat around your stomach. This is because they boost fat cell production in your body. The only way to lose weight and keep it off is by avoiding these products on a diet.
For example, sugary drinks like soda increase blood glucose levels, which get converted into glycogen or adipose tissue. Once this builds up over time, you’ll notice more body fat. Sugar, being an unhealthy carbohydrate, will only add to that stubborn abdominal fat quickly.
2. Incorporate more fiber into your diet
Dietary fiber is a key nutrient that can help you lose weight fast.
Since fiber-rich foods fill your stomach, you won’t feel the need to binge eat. Soluble fiber forms a gel-like substance in the gut and slows digestion after meals. Naturally, a reduced appetite stops recurring snacking episodes, which prevents weight gain on a low-calorie diet.
If you struggle to eat lots of fiber, consider trying fiber supplements.
3. Eat high-fat, low-carb meals
People who eat low-carb, high-fat foods will enter ketosis – a metabolic state that burns energy for fuel instead of glucose. Ketosis is one effective way to reduce excess belly fat.
You could follow the ketogenic diet, which helps you focus on consuming minimal carbohydrates.
4. Drink more water
Drinking more water throughout the day sounds like a given.
Not many people realize how important water is when losing weight. Maintaining adequate hydration levels will suppress your appetite and boost the basal metabolic rate. As you might already know, a fast metabolism burns more calories, even when you’re not exercising.
Consuming enough water can also flush out fat cells and inhibit the production of stubborn fat. You’re essentially fueling your body with hydrating liquids that support and boost ketosis. If you want to lose stomach fat fast, consider buying yourself a big water bottle.
The daily recommended intake is 9 cups of water for women and 12 cups for men. Women typically need less water because they don’t have as much muscle mass. Reaching this desired amount every day could push you closer to achieving that toned, flat stomach.
5. Tame stress
Being stressed constantly has been known to stop the body from shedding belly fat. A certain stress hormone called cortisol may create lipoprotein lipase (LPL). This is a fat-storing enzyme that stores more adipose tissue in your gut, leading to increased fat mass around your waist.
The key to reducing belly fat is by building healthy habits over time. You could try meditation techniques, practice yoga, go for brisk walks, or connect with friends to eliminate stress. These simple methods should stop your body from releasing stress hormones during weight loss.
Learning more about your stress triggers will be very beneficial when losing weight.
6. Try new workouts
Doing cardio-based workouts every day might not always work. Cardio is great for burning calories, but there are other exercises that produce similar results. For example, strength training focuses on building muscle mass, which has been known to burn fat as well.
You could even go on a morning walk to gain health benefits. Walking might not seem as strenuous, but it still gets your body moving and ready for the day. Try to switch up your daily workouts when losing fat, as this ensures your fitness level gradually increases.
7. Track your calories
Tracking how many calories you eat can help reduce belly fat. Some people may go over their recommended calorie intake without noticing.
If you want to achieve long-term fat loss, note down your meals for each day, including their calorie, carb, protein, sugar, and fat content.
8. Eat more probiotic foods
Eating probiotic foods can fuel your body with live microorganisms.
This type of bacteria will boost gut health, improve your mood, and decrease the risk of heart disease. Of course, when the digestive system works properly, it can eliminate more fat cells. Strains like Lactobacillus and Bifidobacterium are the best for your weight loss diet.
Some good foods comprise yogurt, sauerkraut, kimchi, kombucha, and pickles. These contain healthy probiotic bacteria that are necessary for intestinal health. Yogurt might be the easiest to have with meals every day, so choose one that is fat-free and completely natural.
Is It Possible to Lose Belly Fat in One Week?
Yes, you can start to lose excess abdominal fat in one week. Many people lose 1–2 pounds during this time, especially when following a specific diet. Just be aware that it takes longer than one week to drop a few pounds and see any noticeable changes.
Sadly, you can’t “spot reduce” fat when it comes to your stomach. Losing weight targets all of the body, like your legs, arms, face, and chest. During that first week, the lower belly pooch might look the same as before, but you’ve still dropped at least two pounds of fat.
Changing the way your belly looks will take a few weeks. Consider using a tape measure to determine how many inches you’re shedding each month. Don’t feel disheartened if belly fat doesn’t disappear quickly enough, as your body is still adjusting to the new lifestyle.
How Long Does It Take to Lose Belly Fat?
The amount of time it takes to reduce belly fat depends on your current weight, age, gender, and weight loss plan. Someone who weighs 150 pounds might need 15 weeks to lose fat. Others, who are also doing strength training, could see results in one month.
You have to burn around 3,500 more calories to lose one pound of fat. Cutting out 500 calories from your diet could help you drop that unwanted weight. Regular exercise is another way to burn through your fat storage, which may produce quicker results on your fitness journey.
One study found that genetics, age, and environmental factors play a part in how much stomach fat you shed. There are no shortcuts to losing weight quickly, so it’s important to follow sustainable methods like drinking water, avoiding added sugar, and eating fewer calories.
Food doesn’t directly burn belly fat, but there are certain foods that enhance the fat-burning process. Beans, plain yogurt, bell peppers, broccoli, and salmon are some great examples. They aim to fill your stomach after consumption, which stops you from snacking during a diet.
No, it’s not possible to burn your belly fat in just one night. This physical change requires time, dedication, and consistency. However, if you want to see quick results on your weight loss journey, focus on drinking more water and burning calories through regular exercise.
Eating too many sugary foods is the number one cause of belly fat. A lack of exercise could also lead to weight gain on a poor diet. To see noticeable weight loss results over time, reduce your daily calorie intake, try resistance training, and eat nutrient-dense foods containing protein.
A Word From a Nutritionist
To reach a healthy weight, you have to achieve sustainable weight loss first.
People who cut out too many calories or avoid physical activity will have trouble reaching their goals. There’s no magic diet in today’s fitness industry, so build a routine that works for your health. All it takes is one day of planning and motivation to set things in motion.
You could start by eating nutrient-dense foods in a 500-calorie deficit. Getting more exercise will also burn calories throughout the day and reduce your overall body fat percentage. How much belly fat you lose completely depends on your diet, activity level, and goals.
Lastly, know the difference between monounsaturated and polyunsaturated fats. They are both healthy types of dietary fat, but you need them to keep energy levels high. The only ingredient you should avoid is trans fat, as it can stop you from losing stubborn weight.
Always consult with a medical professional if you currently have health problems. Gaining trusted advice ensures you’re following the best weight management methods. Remember that consistency is key, so create a plan that is both sustainable and enjoyable.
So, how do you lose belly fat quickly and safely?
Simple things like drinking more water, eating fiber-rich foods, tracking your calories, and following the ketogenic diet could reduce abdominal fat. You need to make these small changes to maintain a healthy lifestyle and lose more weight on your fitness journey.
Just remember to seek help from your doctor if you currently have any health conditions.