Introduction
If you’re looking for ways to get rid of abdominal fat, you’ve come to the right place. We’ve got some secret tricks that science says will help you get rid of that stubborn belly fat. We’ll tell you what to eat and what to avoid, so you can start seeing results quickly. Eating the right foods and avoiding the wrong ones can make a big difference in your waistline. So let’s get started and learn some secret tricks for getting rid of abdominal fat.
Secret Tricks for Getting Rid of Abdominal Fat, Science Says — Eat This Not That
If you’re looking to get rid of abdominal fat, science has some tips for you. Eating the right foods and exercising regularly can help you shed those extra pounds and keep them off for good. Here are some of the best tips for getting rid of abdominal fat, according to science.
Eat More Protein
Eating more protein can help you lose abdominal fat. Protein helps to build muscle, which in turn helps to burn fat. Aim to get at least 20-30 grams of protein with each meal. Good sources of protein include lean meats, fish, eggs, dairy, nuts, and legumes.
Cut Back on Refined Carbs
Refined carbs, such as white bread, white rice, and sugary snacks, can cause your blood sugar to spike and then crash. This can lead to cravings and overeating. To help reduce abdominal fat, cut back on refined carbs and replace them with whole grains, fruits, and vegetables.
Increase Your Fiber Intake
Fiber helps to keep you feeling full for longer, which can help you eat less and lose weight. Aim to get at least 25-30 grams of fiber per day. Good sources of fiber include fruits, vegetables, legumes, nuts, and whole grains.
Drink More Water
Drinking plenty of water can help you stay hydrated and keep your metabolism running smoothly. Aim to drink at least 8 glasses of water per day. You can also add some lemon or lime juice to your water for an extra boost.
Get More Sleep
Getting enough sleep is essential for weight loss. When you don’t get enough sleep, your body produces more of the hormone ghrelin, which can lead to cravings and overeating. Aim to get at least 7-8 hours of sleep per night.
Exercise Regularly
Exercise is an important part of any weight loss plan. Aim to get at least 30 minutes of exercise per day. This can include walking, jogging, cycling, swimming, or any other activity that gets your heart rate up. Regular exercise can help you burn calories and build muscle, which can help you lose abdominal fat.
Conclusion
Getting rid of abdominal fat can be a challenge, but it’s not impossible. Eating the right foods, drinking plenty of water, getting enough sleep, and exercising regularly can all help you lose weight and keep it off for good. Try these tips and see how they work for you!
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.
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.”
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!”
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“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
- Sausage
- Cheese
- Cottage cheese
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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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“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)
- Apples
- Berries
- Bell peppers
- Spinach
- Smoothie”
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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!”
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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.