Keeping your belly trim not only enhances your appearance but also contributes to a longer life. Having a larger waistline is associated with an increased risk of heart disease, diabetes, and cancer. Shedding weight, particularly belly fat, has additional benefits like improving blood vessel function and enhancing sleep quality.
While it’s not possible to target belly fat specifically through dieting, losing weight overall will help reduce your waistline. More importantly, it will also help decrease the harmful layer of visceral fat. This type of fat is located within the abdominal cavity and poses health risks, even though it may not be visible.
1. Choose right eating plan
In order to make lasting changes to your diet, it’s important to choose a healthy eating plan that you can adhere to. According to Stewart, one advantage of following a low-carb approach is that it focuses on making smarter food choices without the need for calorie counting.
Essentially, this means shifting your focus away from foods that are high in carbohydrates, sugar, and lacking in fiber, such as bread, bagels, and sodas. Instead, you’ll be encouraged to opt for options that are high in fiber or protein, such as vegetables, beans, and lean meats. By doing so, you can make positive improvements to your eating habits.
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2. Lift weights
Incorporating even a moderate amount of strength training alongside aerobic exercise can be beneficial for developing lean muscle mass. This increase in muscle mass results in a higher calorie burn throughout the day, even when you’re at rest or engaging in physical activity. This combination of exercises can contribute to enhanced calorie expenditure and overall fitness.
3. Cut processed foods
Packaged goods and snack foods often contain high amounts of trans fats, added sugar, and sodium, which can make it challenging to achieve weight loss goals. Consuming these ingredients in excess can negatively impact your weight and overall health.
4. Try curbing carbs instead of fats
In a study comparing low-carbohydrate and low-fat diets, researchers found that participants on the low-carb diet lost an average of 10 pounds more than those on the low-fat diet over a six-month period, even though both diets had the same calorie intake.
Additionally, the low-carb diet resulted in a higher quality of weight loss, as it primarily targeted fat loss instead of lean tissue (muscle) loss. Both diets led to a loss of around 2 to 3 pounds of lean tissue along with fat, but the percentage of fat loss was significantly greater on the low-carb diet.
5. Become a label reader
When comparing different brands of food, it’s important to pay attention to the nutritional information. For instance, some yogurts may claim to be low in fat, but they can have more carbohydrates and added sugars compared to other brands. Additionally, certain foods such as gravy, mayonnaise, sauces, and salad dressings can be high in fat content and calories.
[Please note: The above is generic advice, and it’s always recommended to consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions.]