If you’re looking to lose belly fat and keep it off, you’re in luck. According to science, there are five best habits that can help you achieve your goal. Eating This Not That has compiled the best habits to help you lose belly fat and keep it off. These habits include eating a balanced diet, exercising regularly, getting enough sleep, managing stress, and drinking plenty of water. By following these habits, you can achieve your goal of losing belly fat and keeping it off. So, let’s get started and learn more about the five best habits to lose belly fat and keep it off.
5 Best Habits to Lose Belly Fat and Actually Keep it Off, Says Science — Eat This Not That
If you’re looking to lose belly fat and keep it off, science has some advice for you. Here are five habits that can help you achieve your goal.
1. Eat a High-Protein Diet
Eating a diet high in protein can help you lose belly fat and keep it off. Protein helps to keep you feeling full longer, which can help you eat fewer calories overall. It also helps to build muscle, which can help you burn more calories even when you’re not exercising. Aim to get at least 20-30% of your daily calories from protein.
2. Get Plenty of Fiber
Fiber is an important part of any healthy diet, and it can also help you lose belly fat. Fiber helps to keep you feeling full longer, which can help you eat fewer calories overall. It also helps to slow down digestion, which can help to regulate your blood sugar levels and keep you feeling energized throughout the day. Aim to get at least 25-30 grams of fiber per day.
3. Exercise Regularly
Exercise is an important part of any weight loss plan, and it can help you lose belly fat. Aim to get at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities like walking, jogging, cycling, swimming, or any other activity that gets your heart rate up. You can also add strength training to your routine to help build muscle and burn more calories.
4. Cut Back on Refined Carbs
Refined carbs like white bread, white rice, and sugary snacks can cause your blood sugar to spike, which can lead to increased hunger and cravings. Cutting back on these types of carbs can help you lose belly fat and keep it off. Instead, focus on eating complex carbs like whole grains, fruits, and vegetables.
5. Get Enough Sleep
Getting enough sleep is important for overall health, and it can also help you lose belly fat. When you don’t get enough sleep, your body produces more of the hormone cortisol, which can lead to increased hunger and cravings. Aim to get at least 7-8 hours of sleep each night to help keep your hormones in check and your hunger levels under control.
By following these five habits, you can help to lose belly fat and keep it off. Remember to be patient and consistent with your efforts, and you’ll be on your way to achieving your weight loss goals.
When it comes to your weight loss goals, losing weight is only half the battle. The other half is in keeping the weight off long term, which can be a frustrating process for many. So what are the key steps in not only losing weight in a healthy way, but also keeping it off sustainably?
Recent research has confirmed that eating healthy foods and living an active lifestyle are still greatly important in healthy weight loss. However, some experts are looking into the reasons behind why some people struggle to keep off their weight loss after all their hard work. And what they’ve found is that your mindset may play a larger role than you would think!
After, for more healthy weight loss tips check out 9 High-Protein Breakfast Ideas to Help You Lose Weight.
This one may seem fairly obvious, but it’s important to remember that weight loss and management do involve a balance of calories you take in and calories you burn.
According to Harvard Health, this is an important part of the weight loss journey. They have found that in order to truly lose weight and keep it off, you’ll need to focus on spending more energy than what you take in. And while losing weight and managing your weight loss usually requires more than just this, science still points to this as a foundational tool.
Making sure you get enough fruits and vegetables in your diet is important for multiple aspects of your health. For example, the nutrients, minerals, and fiber found in produce can help you maintain a healthy gut, improve your heart health, and help you lose weight and maintain weight loss.
According to an article published in Nutrients, there is a relationship between increased vegetable intake and a reduced risk of gaining weight or obesity.
According to Harvard Health, research confirms that some of the most effective weight loss and management strategies are related to your mindset. For example, things like self-regulation, self-moderation, and self-efficacy have high value in your weight loss journey.
According to a study published in Obesity Reviews, while things like healthy eating and exercise obviously play a role in weight loss and keeping weight off, focusing on your goals and staying internally motivated are crucial to a sustainable, long-term experience.
The process of losing weight or dieting can oftentimes bring shame or guilt to many of us, especially if it’s a strict diet or eating plan with heavy restrictions. Because these diets are often not sustainable, we can feel guilty or ashamed if we break them or gain the weight back.
Working to shift our mindset toward more kindness toward ourselves and feeling proud of what we’ve accomplished is a key to healthy weight loss, and research backs this up. Harvard Health states, “most of them stayed motivated by reflecting on their improved health and appearance at their lower weight.”
According to experts at Harvard Health, the concept of getting comfortable with discomfort can help in the weight management process. In their gathering of research, they discovered that things like sometimes feeling hungry, changing stress-eating behaviors, and sometimes resisting cravings of certain foods are all behaviors that can help lead to sustained weight management in a healthy way.
However, it’s important to not get this confused with pushing yourself to an unhealthy limit. While going outside of your comfort zone and adopting new habits can be beneficial to your health, it’s crucial to always listen to your body and better understand your own boundaries. You know yourself better than anyone, so trust your instinct!