How To Lose Weight Around Stomach Area

Here are some diet tips that you can keep in mind to fight the stubborn belly fat and get a flat tummy.

Belly fat is easy to gain but hard to lose. Besides a fatty diet, there are many reasons that can cause you to pile on belly fat such as stress, lack of disease and in some cases lifestyle diseases like diabetes. Exercise alone is not enough to lose belly fat and maintain your weight. Your daily diet places a crucial role in fighting belly fat. Here are some diet tips that you can keep in mind to fight the stubborn belly fat and get a flat tummy.

1. Avoid high glycemic index foods:The moment you load up onhighglycemicindex foods, yourblood sugar levels spike up suddenly.This excess sugar would eventually get storedas fat, and result ina bigger belly.

Losing Belly Fat

2. Give up refined sugar:Sugar impacts your metabolic health. It can lead to increased accumulation of fat in your belly. Excess refined sugar can challenge your digestive system and slow down your metabolism. It may lead to greater fat accumulation around your waist, so it is best to avoid if you want to lose few inches around your belly.

Water can help in kick-startingyour metabolism. It is good to drink them early morning on an empty stomach. A combination of honey, lemon and water also works wonders.

4. Eat more fiber rich foods: High fiber foods such as oats, whole grains, fresh fruits and vegetables delay your digestion and because the output of sugar is not in big quantum, these is not converted into fat.

Lose Weight With A Fiber Diet. Weight Loss Tips To Lose Belly Fat

5. Have protein in each meal: Most health experts suggest that you must eat protein in every meal to lose weight and also maintain it. Protein takes longest to digest which keeps you full and satisfied and avoids unnecessary binging.

6. Eat at the right time:A 2015 study shows that consuming ahigh-protein breakfastbetween 6:00 a.m. and 9:45 a.m. is linked to less accumulation of fat and less hunger through the day. Similarly, you must have a small snack between 3 a.m to 4 p.m. to keep cravings away and finally no eating after 8 p.m.

7. Load up on probiotics:A regular intake of probiotics helps in shifting the balance towards beneficial gut flora and reduces the risk of fat accumulation in your abdominal cavity.

How To Get Rid Of Hanging Belly Fat

8. Switch to green tea:Green tea is great for blasting belly fat. It contains antioxidants like catechins thatincrease the release offatfromfatcells in thebelly and also speed up the liver'sfatburning ability.

Tweaking your diet and keeping these tips in mind, can not only help you lose weight but also maintain it in the long run.

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Get Rid Of Muffin Top

You may want to lose weight primarily in your hips and tummy, but know that you can't control which fat your body burns first. Fat is stored in fat cells throughout your body. Some people have more fat cells in certain trouble spots, which means these areas are more prone to plump up. When you reduce your calorie intake below what you burn, your body mobilizes stored fat and converts it to usable energy. You can't point to your hips or belly and tell your body that's where you want it to direct fat loss, though -- you're body loses in a set pattern determined by genetics.

Women tend to store extra fat in the hips to help support a baby during pregnancy. Hip fat is subcutaneous, which means it lies just under the skin, and it's notoriously stubborn to lose. Pinchable belly fat that expands over your waistband as a muffin top is also subcutaneous and harder to lose.

If, however, your stomach is larger than 35 inches around as a woman, or 40 inches around as a man, you have an abundance of visceral fat. This fat is particularly insidious as it weaves around internal organs and secretes compounds that increase your risk of health problems, such as heart disease. Because visceral fat is more metabolically active, it is also more responsive to exercise. When you first drop weight through diet and exercise, you can lose visceral fat from deep in your belly sooner than you can drop the subcutaneous fat.

How Long Does It Take To Get A Flat Stomach (science Backed)

Having a short timeline for your weight loss might tempt you to follow a fad diet that promises miraculous weight loss in very little time. These diets set you up for failure, however. They're often so restrictive and involved that you might have trouble maintaining them for a couple of days -- let alone two weeks. You may risk nutrient deficiencies and lose valuable muscle mass. Even if you can maintain a restrictive fad diet for two weeks, you'll likely regain the weight quickly once you go back to old habits.

Two weeks gives you time to start instilling good habits that support a healthy body weight. Aim for a safe, reasonable 1- to 2-pound-per-week rate of weight loss by creating a deficit of 500 to 1, 000 calories a day. You'll eat fewer calories and move more. The good news is that when you reduce your portion sizes, curb your intake of sugar and refined carbohydrates, limit sodium and exercise more, you'll lose significant water weight in the first two weeks. You'll likely drop more than 1 to 2 pounds those first two weeks and significantly reduce water retention, so you can still look slimmer at your event.

Use an online calculator to help you figure out how many calories you should eat daily during the two weeks of your focused weight loss. Plug in your age, gender, size and activity level to determine how many calories your body uses daily; then subtract 500 to 1, 000 from this number. Don't drop below 1, 200 calories if you're a woman or 1, 800 calories as a man, in an effort to lose weight faster. Eating too little can stall your metabolism and make weight loss more difficult.

Tips To Burn Fat Around The Belly

Eat mostly whole, natural foods such as lean proteins, fresh vegetables and fruits, low-fat dairy and whole grains. For an easy way to control calories and eyeball portions, fill half your plate with watery, fibrous vegetables -- such as lettuce, broccoli, kale, cauliflower and peppers. Then, reserve a quarter for whole grains, such as brown rice or 100-percent whole-wheat bread.

Fill the last quarter with a protein low in saturated fat, including fish, chicken breast, tofu and lean ground beef. Aim to consume at least 0.6 gram of protein per pound of your body weight per day. For a 150-pound person, that's 90 grams of protein a day. This amount helps preserve lean muscle mass as you cut calories, keeps you feeling full and supports weight loss beyond the two weeks. Since you have such a short deadline for weight loss, avoid sugary treats, alcohol and refined white-flour products completely.

If you aren't currently exercising, use the two weeks to become more active. Add a 15- to 20-minute brisk walk every morning and evening to achieve at least the 150 minutes of moderate-intensity cardio recommended per week by the Centers for Disease Control and Prevention. Any additional physical activity you squeeze in helps burn calories, too. Take the stairs instead of the elevator, pace while on the phone or walk an extra loop of the mall when shopping.

After Huge Weight Loss, Sagging Skin Remains

If you regularly exercise, plan to make some of your workouts higher intensity. Add intervals -- bouts of very-high intensity work, such as sprints, alternated with bouts of lower-intensity work, such as walking -- to two or three of your weekly workouts. Such intervals help you burn fat more effectively, showed a paper published in a 2011 issue of the Journal of Obesity. You may not notice significant results in two weeks, but you'll create habits that will last past your weight-loss goal.

Strength training over the two weeks won't yield tremendous muscle growth changes, but it will help offset any possible muscle loss that can occur when you reduce calories. In the long run, having a more muscular body helps with weight loss because muscle mass takes more calories to maintain than fat tissue. Aim for at least four strength workouts distributed over the two weeks, and address all the major muscle groups in the body -- the hips and abs, but also the back, arms, shoulders, chest and legs. Keep the strength training up after the two weeks to promote better posture, improved joint function and a higher metabolism.