Secret Tricks for Getting Rid of Abdominal Fat, Science Says
No matter how many crunches we do, it seems like that stubborn belly fat is the last problem area to shape up. It can be a challenge to lose, but with hard work and a few healthy lifestyle changes, it can be done. If you're looking to tighten up your belt notch, read the expert tips below to see how to get rid of abdominal fat—that fat, also known as visceral fat, can lead to not just unsightly weight gain, but also a whole host of health problems, including heart disease and diabetes. Read on for ways to lose it—and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.
Don't Just Target Your Abs
Sandy Younan Brikho, MDA, RDN, Registered Dietitian says, "One of the most common questions that my clients ask me is how to get a flat belly… If you want a flat belly, the key is overall weight loss. You cannot target a specific area in your body and only lose weight there. However, if you lose weight overall in your body, naturally you will also lose weight in your belly area."
Everything in Moderation
Brikho explains, "Weight loss is achieved by eating balanced meals that follow portion size recommendations based on your weight loss goals. You do NOT need to eat perfectly every day or at every meal in order to see weight loss results and get a flat belly! It's what you do MORE often that will impact your weight loss results, not what you eat on occasion. You can eat the foods you love AND lose weight! If you learn how to incorporate your favorite foods while losing weight, then it will be easier for you to keep the weight off long term since you are enjoying what you are eating!"
"If you want to have a flat belly, here are some essential foods to incorporate into your daily routine to help you achieve that goal, Brikho states.
Protein will aid with fullness (a few examples below)
- Scrambled eggs
- Cottage cheese
Don't Skip Carbs
Brikho says, "Eat the recommended amount of carbs throughout the day! Don't skip your carbs! Carbohydrates are an essential part of any diet. There is a big misconception that carbs cause weight gain or are "bad" for you, but that could not be more wrong! Carbohydrates are actually the brain's primary source of fuel and are part of a balanced diet. Carbs only cause weight gain if we eat too many carbs, however if you are following portion size recommendations, you will lose weight and lose belly fat as a result! (a few examples below)
- 2 whole wheat pancakes
- 2 slices of bread
- 2-3 tortillas
- English muffin"
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Add Fruits and Veggies to Increase Your Fiber and Fullness
"Fruit or vegetables are the last component that you want to incorporate on your breakfast plate," Brikho states. "Cover half of your plate in fruit or vegetables at breakfast in order to consume more fiber, which will increase your fullness and keep you satisfied for longer. (some examples below)
- Bell peppers
Eat One or Two Snacks Daily
Brikho states, "Add one to two snacks daily in between meals that are a combination of a carb, fruit, or veggie with a protein! This will increase fullness in between meals, which will decrease overeating at the next meal. In addition, if you eat more frequently throughout the day, then you will increase your metabolism!"
Increase Exercise in Order to Increase Your Metabolism
According to Brikho, "As you build more muscle, your metabolism increases so be sure to hit the gym and get a workout in! You don't need to workout daily in order to see results. If you don't workout at all right now, start by exercising at least one day per week and then gradually increase to two times weekly and so on. The goal is exercising three to four times a week or more to see the best results." And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.