If you’re trying to lose belly fat, not only are you going to need to exercise, but you’re also going to need to diet.
The diet part may sound scary, but it doesn’t have to be.
We’ll go over how many calories you should eat and give you some examples of how the average woman can maintain her weight by eating healthy meals, rather than going hungry or filling up on junk food.
We’ll also look at the different kinds of body fat, what they mean and how to get rid of them.
Belly Fat and Visceral Fat
Belly fat and visceral fat are types of fat that are more dangerous than the more commonly known subcutaneous fat.
Subcutaneous fat lies directly below the skin and can be measured using skinfold calipers or by simply pinching an area of your body to see if it feels loose or squishy (not recommended).
Belly fat and visceral fat, on the other hand, are stored in the abdominal cavity surrounding your internal organs and making them much more dangerous than subcutaneous fat alone.
The Difference Between Abdominal Fat and Visceral Fat
Abdominal fat is any excess fat that collects around your waistline, while visceral fat is often referred to as belly fat. This type of obesity causes you to store too much visceral fat around your organs, which can be dangerous.
These types of fat are worse than subcutaneous fat, the kind under your skin that you can pinch with your fingers because it’s embedded deep in your tissue and surrounding vital organs, like your liver, pancreas, heart, lungs, and kidneys.
Research shows that people who have a lot of abdominal fat are at greater risk for heart disease, diabetes, and other health problems. Losing weight will help reduce your risk for these conditions. But don’t think that spot-reducing belly fat will do much good:
Experts say exercise alone won’t make you lose weight from one area of your body, but overall physical activity helps maintain a healthy weight and reduces your overall body fat percentage. To get rid of unhealthy fat, try an aerobic exercise program like running or swimming.
The Dangers of Excess Abdominal Fat
Excess belly fat is particularly bad because it surrounds our vital organs, such as our hearts, livers, and kidneys. This type of fat tends to grow faster than other types of fat.
It’s also more active metabolically than subcutaneous fat which is located just under your skin. Unlike visceral fat, subcutaneous belly fat may be reduced with a regular exercise program alone.
If you have excess abdominal fat around your midsection, you’re at greater risk for heart disease, type 2 diabetes, and certain types of cancer
That’s why it’s so important to know how to lose belly fat. Read on for more information about visceral fat, as well as tips for losing belly fat and reducing your risk of disease.
6 Ways to Lose Excess Belly Fat
Belly fat is a huge health risk, and unfortunately, it’s one that many people don’t understand. To make matters worse, belly fat isn’t even all that visible! That means you might be gaining dangerous levels of belly fat while not even knowing it. Here are six ways to lose belly fat.
1) Increase your protein intake
2) Limit your carb intake
3) Exercise regularly
4) Eat breakfast every day
5) Drink plenty of water
6) Cut out added sugars
You can follow these tips on their own or in combination with each other but if you want to get rid of unhealthy belly fat, try following them all for at least two weeks.
Reduce your sugar intake
One of the biggest mistakes people make when trying to reduce belly fat is that they don’t reduce their sugar intake.
Simple sugars, in particular sucrose (table sugar), found in soft drinks, sweets, pastries, etc., are not only highly addictive but can also contribute to weight gain by raising insulin levels. In some cases, eating too much sucrose can be fatal to our health.
Increase your protein intake
Consuming more protein is a tried-and-true way to boost metabolism. According to a study published in The Journal of Nutrition, after increasing their protein intake by 25 percent, men burned 17 percent more calories at rest compared to when they were eating lower-protein diets.
Burning an additional 100 calories per day may not sound like much, but over time it can add up.
Exercise more often, with added intensity
Exercise is a great way to get rid of too much belly fat and help reduce weight gain, but it’s not enough on its own.
When combined with healthy diets, and good eating habits, exercise helps get rid of unhealthy fat and boost metabolism. There are many cardiovascular exercises you can incorporate into your workout routine that will help you burn calories.
Try including an exercise activity like running or swimming every day along with your routine. You can also try adding strength training exercises (like lifting weights) and abdominal exercises to your routine to help strengthen your abdominal muscles.
Drink more water daily
If you’re not drinking at least eight glasses of water a day, it’s time to start. Water fills you up, helps your body flush out waste, keeps your skin glowing, and lubricates your joints.
To help ensure that you’re getting enough fluid each day, buy a reusable water bottle or a glass tumbler that you can fill with tap water. Make sure that if you add lemon or lime to your drink, it counts as one of your daily glasses.
Avoid alcohol consumption
It may seem contradictory, but research shows that drinking alcohol in moderation can help you lose weight.
One study revealed that consuming alcohol, especially wine, was linked to lower levels of fat (the dangerous kind) along with higher levels of HDL (good) cholesterol.
Remember to consume alcohol in moderation so that you don’t undo any progress made!
Reduce Carbs Intake
Eating crabs is proven to increase your belly fat, but not just because they’re high in cholesterol. The reason is that crab meat contains a type of sugar called alanine which turns into glucose (sugar) once it hits your bloodstream.
Too much sugar in your system at once can lead to insulin resistance, which signals your body to store more fat around your waistline as visceral fat. An easy way to cut back on crabs intake is by going for crab substitutes like salmon or scallops instead.
What Is A Diet Plan
A diet plan is a collection of information that helps you reach your weight-loss goals.
A good diet plan will help you decide how many calories you should consume per day, what foods are allowed on your meal plan and when they should be eaten.
This is all part of losing belly fat.
You’ll want to make sure that your diet plan tells you exactly how much exercise you need (even if it’s just 30 minutes a day).
Exercise combined with a healthy diet is essential for getting rid of too much belly fat.
You also want to make sure your diet plan has well-defined portions: there’s nothing worse than underestimating your food intake ability!
Eating too little might work for some people but over time, you could lose muscle mass as well as body fat.
Pay attention to portion sizes so that you don’t fall into that trap.
Your meals should be balanced, not overly salty or sugary but not completely devoid of flavor either.
Think about what would look appetizing in real life and aim for similar proportions of ingredients at home.
Protein and vegetables are especially important because they keep us feeling full longer and regulate our blood sugar levels throughout the day.
Personalized Diet Plan for Flat Tummy
There are several things to look out for when choosing a diet plan.
First, you need to keep your goals in mind.
Are you trying to lose weight? Improve your cholesterol? Reduce blood pressure?
While some of these things may sound similar, different diets focus on each one specifically and can lead to drastically different results (and can require significantly different restrictions).
Once you know what you’re trying to accomplish, it’s easier to find a meal plan that will help you achieve those goals safely and effectively.
If you want to lose excess weight, then a low-carbohydrate, high-protein diet is ideal but not all low-carbohydrate diets are created equal.
Some allow starchy foods like potatoes and yams while others do not.
Someplace limits on how much protein or fat is consumed daily, but others do not.
Identifying which type is best for you can be tricky and requires doing some research into specific plans to determine their viability before pursuing them further.
There are a lot of different types of diet plans.
Here are some common ones: Low-Carb Diet Plan, Paleo Diet Plan, Low Fat Diet, and Fast Weight Loss Diets Plan.
Each meal plan has its own set of dietary requirements, but all four have certain similarities.
All these plans restrict or eliminate many bad foods that can cause health problems like hypertension, heart disease, and Type 2 diabetes.
A diet from lean protein sources such as meat, fish, fresh fruits and vegetables, and nuts.
It’s also known as a caveman diet because it closely resembles what has assumed hunter-gatherers ate during prehistoric times.
In today’s world, when people think of a Paleo diet they tend to immediately associate it with weight loss and improved health.
However, many who follow a Paleo diet don’t lose weight or get healthier – they simply change their eating habits from bad to good.
People can gain great health benefits by following a Paleo diet even if they don’t lose any weight.
The types of food that are most popular on diets like Paleo are things you can find around your home: eggs, chicken breasts, kale salad, etc.
Moreover, these healthy meal plans for a flat tummy are pretty easy to make up for yourself every day or week.
At first glance, low-carb diets and other types of diets that restrict or cut out entire food groups may seem impossible.
It’s easy to think I can’t eat like that! When faced with such an extreme diet plan, it’s hard not to panic and slip back into your old eating habits.
The truth is that low-carb diets are really simple, all you have to do is eliminate (or severely restrict) one type of food from your life: carbohydrates.
If you’re currently a carb-eater and aren’t ready to give up bread, cereal, pasta, cake, ice cream, sugar or sugary drinks, etc., then a low-carb diet might be too restrictive for you right now.
But if you love grilled chicken breasts and green veggies, but could never imagine giving up carbs completely?
Well, those are exactly what make up a low-carb diet. You still get to eat foods you love while losing weight (and feeling healthier) at the same time!
Low Fat Diet
A low-fat diet is a healthy and effective way to lose weight and gain control of your health. Enabling you to have a healthy lifestyle.
Fat gets a bad rap, but it’s not all that bad for you.
When you cut down on processed foods and start eating whole foods, especially healthy fats like avocado, nuts, seeds, and olive oil, you can improve your heart health by lowering bad LDL cholesterol levels while increasing good HDL cholesterol levels.
That’s right: Increased risk of heart disease can be reduced while dropping pounds.
Healthy fats help build muscle mass and keep you feeling full longer.
Flat Tummy Diet
To get a flat tummy and lose belly fat, it’s important that you eat well.
Whether you’re looking for a long-term plan or are just looking for something to jumpstart your weight loss efforts, eating right is an integral part of any weight loss journey.
Here are a few tips to keep in mind when choosing a diet.
The following foods will help fill you up so there’s less room in your stomach for additional calories:
- protein-rich foods such as fish, eggs, chicken, and beans;
- fiber-rich foods such as fruits, vegetables, and whole grains;
- full-fat dairy;
- nonstarchy vegetables like broccoli and peppers;
- complex carbohydrates like oatmeal and sweet potatoes.
Another smart tip: Cook all of your meals at home if possible.
This helps keep portion sizes in check because you’re taking only what you need and know exactly how much is going into each meal.
It also prevents mindless snacking since cooking requires some level of focus.
If you can’t cook every night, be sure to stock up on single portions ahead of time so you have healthy grab-and-go options available.
The final piece of advice for weight loss I can give you is not to get discouraged.
If your daily routine will allow it, try incorporating exercise into your day as much as possible. Start small, but do what you can.
Even if it’s just taking a 20-minute walk around your neighbourhood every night after dinner, try and push yourself out of that comfort zone.
And remember: Results take time and persistence, but they’re worth it!