What will reduce belly fat

Your genes can define a lot of what you look like, the kind of physical ailments you develop and much more. Also, when it comes to belly fat, your genes could also be a possible cause for it. Research suggests that certain genes may influence the release and action of leptin, a hormone that plays an important role in weight management and appetite regulation.

While more research is needed to confirm the same, genetics may determine where your body will store the fat, increasing your risk of belly fat. Please Click Here to subscribe other newsletters that may interest you, and you'll always find stories you want to read in your inbox. A weekly guide to the biggest developments in health, medicine and wellbeing delivered to your inbox. Thank you for subscribing! Your subscription is confirmed for news related to biggest developments in health, medicine and wellbeing.

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Weight loss: Things to do differently if your workout isn't giving you the expected results. Weight loss: Can you build lean muscles without protein shakes and supplements? Finding it tough to exercise in the winters? When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat 4 , 5. It increases abdominal fat and liver fat, which leads to insulin resistance and various metabolic problems 7.

Liquid sugar is worse in this regard. Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks. Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar. Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.

Summary Excess sugar consumption may be the primary driver of excess fat in the abdomen and liver. This is particularly true of sugary beverages like soft drinks. Protein may be the most important macronutrient for weight loss. If weight loss is your goal, adding protein may be the single most effective change you can make to your diet. Not only can protein help you to lose weight, but it may also help you to avoid regaining weight Protein may be particularly effective in reducing abdominal fat.

One study showed that people who ate more and better protein had much less abdominal fat Another study indicated that protein was linked to a significantly reduced chance of abdominal fat gain over 5 years in women This study also linked refined carbs and oils to more abdominal fat and linked fruit and vegetables to reduced fat. Therefore, this may be a good range to try. Try increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products. These are the best protein sources for your diet.

When following a vegetarian or vegan diet, check out this article on how to increase your protein intake. If you struggle with getting enough protein in your diet, a quality protein supplement — like whey protein — is a healthy and convenient way to boost your total intake.

You can find plenty of protein powder options online. Summary Eating plenty of protein can boost your metabolism and reduce hunger levels, making it a very effective way to lose weight. Several studies suggest that protein is particularly effective against abdominal fat. This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight More than 20 randomized controlled studies have now shown that low carb diets sometimes lead to 2—3 times more weight loss than low fat diets 19 , 20 , This is true even when those in the low carb groups are allowed to eat as much as they want, while those in the low fat groups are calorie restricted.

Low carb diets also lead to quick reductions in water weight , which gives people fast results. People often see a difference on the scale within 1—2 days. Studies comparing low carb and low fat diets indicate that low carb eating specifically reduces fat in the abdomen and around the organs and liver 22 , This means that some of the fat lost on a low carb diet is harmful abdominal fat.

Just avoiding the refined carbs — like sugar, candy, and white bread — should be sufficient, especially if you keep your protein intake high. As mentioned, anyone wondering how to lose belly fat fast isn't alone, but this isn't always realistic, and almost always not sustainable. It plays out differently for every single person. Our genetics, age, lifestyle, stress and sleep all play a role in how fast we lose belly fat — the same goes for all body fat actually. It's not about trying to lose belly fat in a week or get rid of belly fat fast — it's about sticking to a pace that keeps you trucking on.

Read our complete guide on how long it takes to lose weight. Before you ask about the best exercises for a flat stomach , let's get clear on why crunches and sit-ups alone not going to be the thing to help you lose belly fat. Instead, Hughes recommends a rounded bodyweight or free weights workout routine done at a higher intensity as the best exercise to lose belly fat. These sessions will help to burn calories and increase muscle mass, which will, in turn, tap into your body fat stores — even within a limited time period.

Do note though, too much HIIT can elevate cortisol the stress hormone in your body, which could hinder how effectively you lose stomach fat more on this below. Aim for three to four sessions per week and make sure you're allowing your body plenty of time and space to recover. Incrementally increase the intensity and load of your workouts, and you will soon see improvements to your fitness,' says Hughes. We've been conditioned to think that super hard exercise and isolation stomach exercises are going to be the things to help us get results, especially when we're trying to lose lower belly fat.

In fact — surprise, surprise — it's much more holistic than that and is about keeping your nutrition, exercise and general movement in check concurrently. Outside of gym workouts and home workouts , the movement you're doing walking to the shops, making a cup of tea or taking your pooch out to stretch their legs can actually contribute more to hitting your healthy fat loss goals.

This type of movement is known as NEAT non-exercise activity thermogenesis and is a cornerstone of healthy body composition. NEAT plays a major role in how much energy you expend per day aka how many calories you burn and increasing your metabolic rate. It also helps control your blood sugar, aid muscle recovery, lower stress levels and improve cardiovascular health.

You can increase your NEAT by walking instead of taking public transport, opting for the stairs over the elevator or doing household chores. Whichever you choose, they'll all contribute to the process in which you lose belly fat. Learn everything you need to know about NEAT exercise with this full explainer. You can't out-exercise a bad diet. To lose belly fat and this goes for all body fat , you need to be in a calorie deficit. This means consuming fewer calories than you're expending through exercise and general living.

Any excess is then stored in fat cells around the body — typically being those of the belly. But like we've said, learning how to get rid of belly fat shouldn't come at the expense of your health, so you want to make sure you're not cutting back too much. To calculate your ideal and healthy calorie deficit, check out our handy guide below.

It'll help you work out how many calories you need to eat a day to hit your goals, without going too far. We'll get onto what foods to focus on shortly!

Worried about the price of healthy eating? Stock up on cheap healthy snacks. By having healthier food in the house you're less likely to face-plant the sugary stuff when hunger strikes.

It's not all about eating less. Music to our ears, we're sure you'll agree. Rather than simply cutting down on kcals, you need to consider the kind of food you're consuming, too. In most cases, you actually have to eat a lot more nutrient-dense food to hit the same calorie count as processed ones. Belalij suggests building meals around lots of nutrient-rich vegetables, a source of protein and some healthy, unprocessed carbs.

When it comes to carbohydrates, rice, quinoa and potatoes are perfect.