Visceral fat—the type of fat the body stores in your abdomen and around your intestines and is mostly responsible for keeping people from a flat belly—can be partly determined by genetics.
Nusbaum says. These food issues could also be to blame for excess belly fat and bloat. Other common examples are celiac disease and gluten sensitivity. Gut bacteria may also have an impact on how the body digests different foods and nutrients, as well as influence whether you feel hungry or full, which can affect your weight. Women might gain weight during menopause, especially around the abdomen, because of changing hormone levels, according to Eldred Taylor , MD, an obstetrician-gynecologist based in Atlanta.
After menopause, fat tissue produces estrogen, and estrogen causes fat storage, creating a vicious cycle, Dr. Taylor says. Different factors can cause hormonal imbalances like this, leading to weight gain. What's more, this type of exercise takes up way less of your time than other types of exercise, as it usually can be done in 10—20 minutes.
Stress and anxiety are very common, and most people experience them at some point in their lives. Stress is linked to the development of many diseases, and it is also a common reason why people tend to eat or binge eat, often without being hungry in the first place 92 , Also, stress triggers the body to produce cortisol, a stress hormone. It has been known to increase appetite and lead specifically to belly fat storage 94 , 95 , This may be especially harmful in women who already have a large waist, as they tend to produce more cortisol in response to stress, which further adds to belly fat gain Your body burns more calories digesting protein than fat or carbs.
Therefore, a high-protein diet may account for an extra 80— burned calories per day 98 , High-protein diets also reduce your appetite, make you feel full and help you retain your muscle mass during weight loss 30 , , , Furthermore, studies have observed that people who eat more protein have slimmer waistlines than those with lower protein intakes 32 , 34 , How much protein you need depends on many factors, such as your age, gender and activity level.
This can easily be achieved by incorporating a protein source in every meal.
There are several ways to do this, but the most popular and effective ones are counting calories , keeping a food diary and taking pictures of your food , , , You don't have to do this all the time, but it may be good to track your intake for a few days in a row every few weeks. This will make you more aware of your calorie intake and allow you to adjust your weight loss diet if needed. Studies generally agree that people who track their food intake are more likely to reach their weight loss goals Here are five free apps or websites that allow you to easily track your nutrient and calorie intake.
Eggs are healthy, high in protein and have a few unique weight loss properties.
A large egg is very nutritious and contains only about 77 calories An egg breakfast has also been shown to significantly reduce calorie intake for the next 24 hours, automatically and without effort , Moreover, eggs have been shown to be more effective at reducing waist size than other foods with the same calorie content , Getting a sufficient amount of good sleep is very important for weight loss. Studies have repeatedly shown sleeping less than five hours a night for adults and less than 10 hours for children is linked to an increased risk of weight gain , In women, short sleep duration is consistently linked to increased waist size, compared to those who get a good night's sleep , Luckily, shifting sleep duration from shorter lengths to healthier lengths has been shown to help eradicate these effects Intermittent fasting is an eating method in which you rotate between eating and fasting for specific amounts of time.
The most popular intermittent fasting approaches are doing a hour fast two to four times per week or a fast, where you restrict your eating window to eight hours each day, often between lunch and dinner. Generally, this makes you eat fewer calories overall without having to consciously think about it.
While intermittent fasting has only been shown to be as effective as regular, daily calorie restriction at reducing tummy fat, many people find intermittent fasting to be easier to stick to than traditional weight loss diets , , , It is generally recommended to eat fatty fish once or twice per week. Fatty fish is very healthy and rich in essential long-chain omega-3 fatty acids and good-quality protein , Protein has been shown to help with weight loss, and studies have suggested that omega-3 fatty acids may also help reduce the accumulation of fat in the liver and abdominal cavity , , , If you don't like eating fatty fish, you can get long-chain fatty acids from fish oil or fish oil supplements.
Shop for fish oil supplements online. Added sugar is linked to most of the common diseases in society today, including heart disease, type 2 diabetes and fatty liver disease , , The intake of added sugar is way too high in most societies, and Americans eat about 15 teaspoons of added sugar daily Studies have shown a direct link between high intake of added sugar and increased waist size, especially in people who drink sugar-sweetened beverages , , Added sugar is hidden in various foods, so it is very important to read the ingredient lists on foods.
Coconut oil contains a unique combination of fatty acids. It is one of a few foods that is rich in medium-chain triglycerides MCTs.
Studies have shown that replacing some dietary fat with MCTs may increase energy expenditure and make you feel fuller , , , What's more, coconut oil has been shown to more effectively reduce waist size than other types of fat , Keep in mind that coconut oil is still fat with 9 calories per gram. Therefore, it is important not to just add coconut oil to your diet, but rather replace other sources of fat with it. Shop for coconut oil online. By doing regular core exercises, you strengthen and add mass to your abdominal muscles, which may prevent back aches that result from weak posture.
A strong core will also improve your posture and prop up your spine, allowing you to appear taller and more confident. Furthermore, core exercises help you strengthen the muscles that ultimately hold in your belly, making you appear leaner. Unsweetened coffee and green tea are among the healthiest beverages in the world.
Most importantly, studies in animals and humans have shown that drinking coffee and tea may reduce the risk of accumulating belly fat, helping you reduce your waist size , Alcohol contains seven calories for each gram, which partly explains why alcoholic drinks tend to be loaded with liquid calories. Ounce for ounce, beer contains a similar number of calories as a sugary soft drink, while red wine contains a whopping twice that amount , , Although moderate drinking is unlikely to affect weight gain, heavy drinking is linked to increased weight gain, especially around your midsection , , You can easily sneak extra activity into your day by increasing the amount of non-exercise activity you do.
This involves walking, standing, fidgeting, moving around and basically everything other than exercise training, sleeping and eating Studies have shown that just standing, fidgeting or walking around can increase the calories you burn by five- to six-fold, compared to sitting still , One study suggested that fidgeting, walking and standing could burn up to 2, extra calories per day, depending on your weight and activity level Make it your goal to walk around while talking on the phone, stand up regularly, work at a standing desk or take the stairs whenever possible.
As you can see, there are many strategies that can help you achieve your goal of a flat stomach. By incorporating some of the tips mentioned above into your daily routine, you may get to see your six pack sooner than later. Keep in mind that it may take some time and effort, but will all be worth it in the end if done properly. Consider these 7 vital steps. Spotting during pregnancy: When should you worry about it. Teen suicide prevention: What you need to know.
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If you dream about having a flat stomach, this article may be just what you need. Good sources of soluble fibers include oats, flaxseeds, avocados, . A combination of diet and exercise is probably the most effective way to. Whether you're trying to lose weight or simply want to have a flatter stomach, these diet, exercise, and life tips will help you reduce bloat and lose belly fat.
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