While there is nothing wrong with carrying some fat on your body, carrying a certain type of abdominal fat known as visceral fat can be dangerous to your health for various reasons.
“First, it is brought to the front of the body where it creates significant stress on the heart and other vital organs. This puts the individual at risk for heart disease and stroke, among other chronic conditions,” he says. Trista Best, RD a Balance One Supplements. “Secondly, if allowed to persist, it will form around organs and tissues, which also makes loss difficult. increasing the risk of chronic diseases. Third, visceral belly fat can be a hidden danger to those who otherwise have a normal body weight. A person with a healthy BMI can carry a lot of belly fat while other areas of the body are relatively lean. This can create a false sense of reassurance that they don’t have to worry about health or weight loss. “
Fortunately, experts have found several ways to target abdominal fat over the years. According to Harvard Medical School, this type of fat can be fought with at least 30 minutes of regular exercise per day and by limiting excess sugar, fat and other harmful elements in the diet. While these methods may start off on the right track, we asked a handful of experts for other proven methods that can reduce abdominal fat.
When you want your diet to work for you, follow these tips and pair them with the 6 best foods that melt belly fat for maximum results.
While it sounds counterintuitive, make sure you stick to a regular eating schedule.
“I understand the idea that reducing fat or cutting down on certain foods in a diet can help reduce fat,” he says Blanca Garcia, RDN and Health Canal Nutrition Specialist. “In fact, it’s not so much food that affects abdominal fat, but eating habits as well. Skipping meals can actually contribute to abdominal fat.”
“A person who skips a meal tells the body that they are in starvation mode and as soon as the food is delivered to the body, it will store fat as a way to safeguard enough energy reserves for the” starvation mode “it thinks it is in. The secondary reason why this habit can affect midsection fat is that a person’s feeling of hunger can cause that person to eat faster and possibly overeat. The technique is to choose a time to eat every 3 to 4 hours. whether a snack or a meal and stay consistent. This communicates to the body there is food and also puts in order the hunger signals. “
When planning your meals, make sure protein plays a key role if you need to reduce abdominal fat.
“Protein is essential for building and maintaining muscle mass,” he says Morgyn Clair, MS, RDN to Fit Healthy Momma. “As we lose, our metabolism changes and nutritional needs are different. Many people who lose weight don’t necessarily get enough protein in their diet, which can lead to muscle loss along with fat loss. they naturally burn more calories throughout the day, which means that more muscle mass equates to a faster metabolism overall. “
Make sure your choice of protein works for you. If you need inspiration, be sure to include the 30 best proteins for each goal in your diet for maximum results.
Knowing when to eat the heaviest meals can make all the difference when you want to reduce your waistline.
“Studies show time and time again that reducing calorie intake before bed can lead to prolonged weight loss,” continues Clair. “Have more balanced meals throughout the day and skip heavy nighttime snacks to help your waistline.”
Not all foods are created equal when you eat them later in the evening. Check your diet against the 40 best and worst foods to eat before bed to see if your late night snacks are helping or harming your fat loss goals.
By tracking how many calories you eat per day, you can avoid overeating and keep abdominal fat levels to a minimum.
“To lose belly fat, you have to learn how to have a calorie deficit,” he says Jesse Feder, RD and personal trainer with StrengthWarehouse USA.
“This means that you need to burn more calories than you are taking in. For example, if you eat 2,000 calories a day and burn a total of 2,000 calories in a day, nothing will happen to your weight. If you start eating 1,500 to 1,800 calories per day and you burn 2,000, then you have a calorie deficit. Your body will start burning body fat to make up for that deficit. This will cause you to lose belly fat over time. “
If you don’t feel like counting calories, sticking to a simple intermittent fasting plan can also work wonders for your waistline.
“This can be a method used to achieve a calorie deficit and help you lose belly fat,” continues Feder. “Instead of eating from the time you wake up to the time you go to bed, you limit your eating to a certain window of time. The most popular method is the 16/8 method. This means you fast for 16 hours and have an 8-hour window to consume your 2 or 3 meals. This can help you reduce the overall calories you eat in a day. Over time, this will reduce abdominal fat. “
Science has linked this particular diet plan to some serious results, and research has found that intermittent fasting can lead to “significant” weight loss.