Introduction
If you’re looking to shrink your belly fat fast, you’re in luck! Physicians have identified the best health habits to help you achieve your goal. Eating the right foods and avoiding the wrong ones is key to success. In this article, we’ll discuss the best health habits to shrink belly fat fast, and provide some helpful tips on what to eat and what to avoid. We’ll also provide some helpful tips on how to make healthy eating a part of your lifestyle. So, if you’re ready to get started on your journey to a slimmer waistline, read on!
The Best Health Habits To Shrink Belly Fat Fast, Physicians Say — Eat This Not That
If you’re looking to shrink your belly fat fast, physicians say there are certain health habits you should adopt. Eating the right foods and exercising regularly are key components of any successful weight loss plan. Here are some of the best health habits to help you shrink your belly fat fast.
Eat This, Not That
When it comes to eating to shrink your belly fat, it’s important to focus on nutrient-dense, low-calorie foods. Choose lean proteins, such as fish, chicken, and turkey, as well as fruits and vegetables. Avoid processed foods, sugary drinks, and unhealthy fats. Instead, opt for healthy fats, such as olive oil, avocados, and nuts.
Exercise Regularly
Regular exercise is essential for shrinking belly fat. Aim for at least 30 minutes of moderate-intensity exercise, such as walking, jogging, or cycling, five days a week. You can also incorporate strength training into your routine to help build muscle and burn more calories.
Get Enough Sleep
Getting enough sleep is essential for weight loss. Aim for seven to nine hours of sleep each night. Not getting enough sleep can lead to increased hunger and cravings, which can make it harder to stick to your diet and exercise plan.
Drink Plenty of Water
Drinking plenty of water is important for weight loss. Water helps to keep you hydrated and can help to reduce hunger and cravings. Aim for eight glasses of water a day.
Manage Stress
Stress can lead to increased cortisol levels, which can lead to increased belly fat. To help manage stress, try yoga, meditation, or deep breathing exercises. You can also try to get more sleep and make time for activities that you enjoy.
Conclusion
By following these health habits, you can shrink your belly fat fast. Eating the right foods, exercising regularly, getting enough sleep, drinking plenty of water, and managing stress are all key components of any successful weight loss plan. With dedication and consistency, you can reach your weight loss goals.
Visceral fat, also known as belly fat or abdominal fat, is a particularly dangerous fat, experts warn. “Fat doesn’t just store calories—it’s a living tissue capable of producing and releasing hormones that affect your other organs,” says Trinh Le, MPH, RD. “Because visceral fat sits near our organs, its release of these chemicals is poorly situated. Having more visceral fat can raise your LDL (a.k.a. “bad” cholesterol) and blood pressure. Visceral fat can also make you less sensitive to insulin, which increases your risk for Type 2 diabetes.” Here are five proven ways to get rid of belly fat, according to experts. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
“You can use a tape measure to get a good idea of whether you’ve packed on too many pounds around your abdomen,” says Julie Chen, MD. “Place the tape measure around your belly button and level the sides at the top of your hip bones. For men, a waist measurement of 40 inches is a sign of too much visceral fat. For women, a waist measurement of 35 inches is considered high risk.”
Don’t drink your calories if you can eat them (and definitely avoid sugary beverages). “When we drink our calories, especially with soda or juice, we don’t feel as full or satisfied compared to chewing those calories,” says David Creel, PhD. “For instance, you may eat three oranges for the same amount of calories as a large glass of orange juice and feel much fuller for a longer period of time.”
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According to the CDC, a third of Americans are not getting enough sleep. If this sounds like you, make sure to get at least seven hours a night—it will help get rid of the abdominal fat. “Sleep more, stress less. It’s easier said than done, but in order to take care of your physical body, you have to take care of your mental state,” says Trinh Le, MPH, RD. “Sleep loss and stress can sabotage your health and fitness goals, so learn more about getting a quality night’s rest and use meditation or yoga to calm your mind. Remember, it’s not just about your health; it’s about your happiness, too.”
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If you’re constantly stressed out, it will show on your belly (totally not fair if your belly fat is what’s making you feel stressed!). “While cortisol levels play a role, the bigger issue can be that when we’re more stressed, we tend to be less mindful of our eating,” says Dr. Creel. “It is common for people to turn to food for comfort or to distract themselves from stressful life circumstances.”
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If you hate running, resistance training might be the best workout for blasting belly fat. “A lot of people think that if you want to lose weight, you need to go out and run,” says Dr Mandy Hagstrom, exercise physiologist and senior lecturer at UNSW Medicine & Health. “But our findings show that even when strength training is done on its own, it still causes a favorable loss of body fat without having to consciously diet or go running.”