Fat can accumulate all around the body. But the place that many of us are most self-conscious of is the waist. Belly fat can ruin our figure and can be difficult to hide. Unfortunately, it’s one of the hardest types of fat to get rid of. However, if you’re dedicated enough, you can get rid of belly fat. Here are some practical tips on how to successfully target those tummy rolls and achieve a slimmer figure.
Before we dig into this post, I want to share that I adore you for you. In no way am I writing that you need to change, and this post is for informational purposes only. Okay, on with the show!
Change Your Diet
When trying to get slimmer, you should start by considering your diet. While reduced portions and calorie counting can make an impact, it’s also important to think about exactly which foods and drinks you are consuming. Cutting out certain foods and replacing them with other foods can help to reduce fat storage and control your appetite. Below are some of the diet changes that are recommended:
- Reduce refined carbs: Your body uses carbs for short-term energy, so cutting the carbs forces it to rely on burning fat to generate energy instead. Refined carbs are the worst type of carbs as they can often end up being stored as fat if you’re not exercising. Aim to reduce sources of refined carbs such as white bread, white rice, cakes, pastries, cookies and chips. Brown bread, brown rice and whole wheat pasta are healthier.
- Limit added sugars: White sugar is a type of refined carb. While our body is able to easily process natural sugars (as found in fruit), it can have a harder time processing added sugars, and these sugars often end up turning into belly fat. Soda, fruit juices, candy and cakes are some of the worst culprits – restrict these in your diet.
- Consume more fiber: A fiber-rich diet makes us fuller quicker. This can help to combat cravings and make it easier to shed belly fat. Healthy high-fiber foods to eat more of include whole grains, fruits, nuts, seeds, beans and vegetables.
Up Your Exercise
While dieting alone can help some people to lose weight, upping your exercise is often recommended to truly help burn fat quickly. Exercise forces you to burn calories for energy. If you’re eating less refined carbs and added sugar, your body will be forced to get this energy by burning through your fat reserves. A few exercises that are excellent for getting rid of belly fat include:
- Aerobic exercise: Running, walking, cycling and swimming are all forms of aerobic exercise that are excellent for burning calories. While you cannot focus where you will lose your fat (you may lose fat around your face and legs first), regular aerobic exercise will eventually force your body to use fat around your waist for energy.
- Strength training: Many people don’t realise that strength training is also great for burning calories. After doing strength exercises, your body continues to burn calories even after you’ve finished your workout in order to help build muscle.
- Core exercises: Core muscles focus on strengthening your abdomen and include things like sit-ups, crunches and the plank. While core exercises won’t necessarily burn belly fat, they will tone up your stomach.
Consider These Medical Treatments
Tried dieting and exercising and had no joy? There are a few medical shortcuts that can help you to reduce belly fat if you have the money to spend. Dieting and exercising is still required to access these treatments – or in some cases to help achieve results – but they can definitely make the process easier. Examples include:
- Cosmetic surgery: The most costly but the most immediate way to get rid of belly fat is to consider surgery. Procedures like liposuction and tummy tucks can help get rid of fat and flatten your stomach. These have become part of the popular mommy makeover procedures for women who have gained belly fat and excess skin as a result of pregnancy. Diet and exercise is key afterwards for making sure that you don’t regain the weight.
- Weight loss injections: Weight loss injections can help control your hunger and make it easier to keep on top of strict diets. These injections are only available on prescription – to be a suitable candidate, you need to prove that you have tried to lose weight through exercise and diet. Injections won’t have immediate effects, but they could help you lose that belly fat much faster.
- Weight loss pills: Weight loss pills are available over the counter and can similarly help control your appetite. They won’t have any impact on their own, but accompanied by diet and exercise, you could notice faster results. They are a good option for those that aren’t keen on surgery or injections.
Conclusion
Adopting some of these measures could help you to successfully get rid of your belly fat. Persistence is key to getting results – you may not notice any impact for the first couple months, but with enough determination you can achieve a slimmer waist.