An advantage for women is that they naturally carry less visceral belly fat then men do with similar BMI’s, but that all goes out the window once they hit menopause. And for men, there’s no easy way to become a woman besides sitting through the Twilight series…
Bembu is my passion and outlet for sharing fact based nutrition, dieting, and fitness advice as well as healthy, yummy recipes. While it’s my passion, it’s also my profession. I’m a Nutritional Therapist and Yoga Alliance Certified Yoga instructor (200YTT) with a background in journalism. I’m also lucky to collaborate with several other professional health writers that you can meet on our About page.
1. The side plank exercise is the best way to reduce belly fat. There are only two points of contact with the floor which helps the core muscles to contract even harder. Lie on your side with your legs top of each other, rest on your lower forearm that is bent on the elbow. Force your upper body off the floor by using your forearm and place other hand on your hips. You should resemble a diagonal line from head to toe. After you lift your bodies just hold it for 30-60 seconds.
Water is the elixir of life. It is a very effective tool to get rid of excess fat. Have at least eight glasses of water a day or follow the following formula to calculate your ideal intake as it can differ for people of different weights.
A study published in the International Journal of Obesity compared weight loss after an egg breakfast to that after a bagel breakfast containing similar calories. The results were amazing. The participants who consumed two eggs for breakfast lost 65% more weight, and their waist circumference was reduced by a whopping 34% (5). And that’s because eggs are a great source of protein and both water and fat-soluble vitamins that help keep the hunger pangs at bay and build lean muscle.
Hi Abdul, to thin out your hips and thighs you’ll probably be best off doing lots of steady state cardio with some light weight lifting. Also make sure you’re caloric intake isn’t too high. If you’re eating too much then you’re going to be putting on more and more size.
Men often refer to their belly fat as “the beer belly”, beer gut, pot-belly or front butt. For men, this sudden increase in belly fat can be due to the loss of testosterone levels that results in them suddenly developing belly fat in their later years.
Many people suffer from food intolerances without even realising. A great way to test if you are intolerant to any foods is to remove them from your diet and monitor your symptoms; this should ideally be for a few weeks (if not more), but starting by cutting them out for one day could help to reduce your risk of bloating or discomfort later that evening.
It’s a well-known fact that simple carbohydrates like white sugar and the corn syrup found in many commercial soft drinks is a leading cause of weight-gain, particularly around the midsection. However, less known is the fact that many sugar substitutes contain chemicals that – when ingested – are stored in and preserve your fat cells (as well as a long list of other health detriments!) For an all-natural alternative to sugar, try adding Stevia to your food. This leaf extract has virtually no calories and is free of harmful chemicals found in most sugar substitutes. While refined Stevia is widely available in most grocery stores, whole leaf offers more health benefits!
Ingest more of the right type of carbs that can help when losing belly fat. A diet considered the best way to lose belly fat includes equal amounts of fruits, vegetables and whole grains and a reduction of simple high-carb foods loaded with detrimental trans fats like fried foods, chips and cookies. It’s recommended to increase carbohydrate consumption slowly, however, since a diet featuring more than seventy percent carbs can lead to bloating (and the look of more belly fat).
Don’t expect even weight loss. You are going to lose more inches on your belly in the first 2 weeks than subsequent weeks if you stay dedicated to a weight loss routine. If you are at least 15 lbs. (6.8 kg) over your ideal weight, you should see significant results in the first 2 weeks and belly reduction may be harder afterward. 
There’s another benefit to slowing things down. When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.
What’s more, soluble fiber may help fight belly fat. An observational study of over 1100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (6).
Whole grains mean better fiber, more nutrition and more proteins and calcium. Intaking more fiber is very helpful in maintaining the health of your gut. Also, you must replace refined flour with whole grains as it is very unhealthy and can hamper your digestion.
Many studies have shown that coconut oil can help you lose weight without being hungry. Particularly, the waist measurements of those who ate 2 tablespoons of coconut oil per day, were reduced (25, 26).
Consume apple cider vinegar with your food. It will make your stomach fuller, thereby curbing your appetite. This remedy not only helps in reducing the chubbiness of your tummy, but also in regulating the blood sugar level.
You may be realizing that garlic is useful for your cardiovascular framework as it diminishes both systolic and diastolic, pulse and additionally triglycerides separated from expanding great cholesterol. You may, then again, not be realizing that garlic has amazingly hostile to-weight properties as well! Consistently our body cells kick the bucket and our body makes new cells to supplant them. Adipocytes (additionally called lipocytes and fat cells) are the phones in our body which essentially create fat tissue (muscle to fat ratio ratios). In the fat tissue, their experiences a procedure wherein preadipocytes are changed over into full-fledged fat tissue or fat. This procedure is known as adipogenesis. Studies indicate that garlic restrains this procedure of adipogenisis or the methodology of making fat. On the off chance that expressed in straightforward dialect, garlic stops your private cells from changing over into fat cells. Along these lines, you may well get a kick out of the chance to include garlic in your day by day diet. Notwithstanding, crude garlic is more gainful when you need to lose belly fat naturally!
What many people don’t realize is that cortisol is a schizophrenic hormone when it to fat loss. It increases fat storage due to the actions it has on the major fat storing enzyme called lipoprotein lipase (LPL). But ironically, it also speeds fat burning by stimulating the major fat releasing enzyme hormone sensitive lipase (HSL). Cortisol can be your best friend or your worst enemy. By itself it does not have much of an impact on belly fat, unless it is “hanging out with” insulin.
An overabundance of stomach fat also poisons the liver, and this is very serious. The liver is like the central command in your body. It is the organ that organizes all the chemicals that come into the body, and resends them to all parts in the body.
Avocados are a double-whammy to belly fat. First, they’re packed with heart-healthy monounsaturated fats that dim your hunger switches; a study in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward. Second, unsaturated fats like those found in avocados seem to prevent the storage of belly fat. (These creative ways to eat avocado will help you up your intake.)
If you’re wondering how to burn belly fat and have even considered taking diet pills or fat burners, you should try to do it the all natural way before taking extreme measures. It’s not really natural for us to carry all that weight on our midsections, so getting back to a more natural state is one sure way to watch the fat go away, almost as a byproduct of our actions. It doesn’t have to be an all out war to kill your stomach fat. Just make these 10 all-natural adjustments and it should effortlessly come off.
7. Work against gravity. Using an L-seat at the gym to do hanging leg lifts is one of the best exercises for your midsection. You’re using the weight of your own legs against gravity. To do it: Support yourself on an L-seat with your forearms, legs hanging straight. Using your midsection muscles, slowly pull your knees up toward your chest and then lower. Keep your back against the seat, and don’t swing your legs. For a more advanced move, keep your legs straight as you lift them.