If you want to lose belly fat before summer, there’s still time to make a real difference. Aside from wanting to look better, losing belly fat will help improve your health and wellness. “People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat,” says the Mayo Clinic. “Getting older also makes a difference. People lose muscle as they age. And the problem is worse for those who are not physically active.” Here are 15 ideas for losing stomach fat before the warm weather kicks in.
No Ultra Processed Foods
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Eating a healthy, balanced diet is key to blasting belly fat. “[Eat] a predominantly plant-based diet, heavy on fruits, vegetables and legumes and light on sugar, meat, dairy and eggs, and ultra-processed foods," says Dr. Garth Davis, a bariatric surgeon at Houston Methodist. "We are hardwired to eat. That's why, in the end, the mainstays for people who want to lose belly fat are lifestyle changes, eating a healthier diet, and becoming more active. It can be done."
Cut Back on Alcohol
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Be mindful of alcohol intake, as it can encourage belly fat. “Drinking alcohol can lead to what's sometimes called a beer belly, but beer alone isn't to blame,” says the Mayo Clinic. “Drinking too much alcohol of any kind can add to the problem. If you drink alcohol, do so only in moderation.”
Aerobic Exercise
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Get moving! “Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming," cardiac rehabilitation specialist and exercise physiologist Laura Cartwright tells the British Heart Foundation. "This can also include doing housework, gardening, and playing with your children."
Eat More Protein
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Try including protein with every meal and snack to encourage fat-burning. “Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do,” Specialist Dietitian Maya Aboukhater tells Bupa UK. “By including a lean source of protein in your meals, you may find that you’re not as hungry, and so eat less.”
Resistance Training
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Building muscle can help boost fat burning. “Resistance exercise can help maintain your muscle mass and your glucose metabolism (the way your body processes sugar and uses it for fuel),” Aboukhater says. “This is important for managing your weight. Resistance training has also been shown to reduce fat around your tummy area.”
Watch Portion Sizes
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Be mindful of your portion sizes, especially when eating outside the home. “Even when you're making healthy choices, calories add up,” says the Mayo Clinic. At home, cut down your portion sizes. In restaurants, share meals. Or eat half a meal and take the rest home.”
Get Your Sleep
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Sleep is essential for proper fat-burning to happen. “Not getting enough sleep may increase your risk of additional visceral fat,” says the Cleveland Clinic. “You should try to get at least seven hours of sleep a night.”
Moderate-Intensity Exercise
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“The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity,” says Harvard Health. “At least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight and lose belly fat.”
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Eat More Fiber
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“Fiber promotes weight loss because it causes people to feel full sooner,” says Kaiser Permanente. “Vegetables, fruits and seeds are great sources of fiber. Stick with natural foods because fiber supplements won’t make you feel full.”
Don’t Stress!
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Try to manage stress, as it can derail your fitness routine. “Stress and lack of sleep can also affect fat loss, because they can lead to increases in the stress hormone cortisol, affecting appetite,” Cartwright tells the British Heart Foundation. “Stress-relieving and good sleep-promoting activities can include mindfulness, breathing techniques, and gentle exercise like tai chi and yoga.”
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Get Professional Help
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Talk to your doctor or healthcare provider to get a diet and exercise plan that works for you. “It’s important to see your healthcare provider regularly. They can track your body fat percentage, including your visceral fat,” says the Cleveland Clinic. “If you measure your body fat at home and your measurements are higher than recommended, make an appointment to see your provider.”
Try HIIT
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“Strength training exercises are recommended at least twice a week,” says the Mayo Clinic. “If you want to lose weight or meet specific fitness goals, you might need to exercise more. There is some evidence that high-intensity interval training (HIIT) can help reduce belly fat, as can strength training.”
Intermittent Fasting
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Try intermittent fasting to give your fat-burning efforts an edge. “Intermittent fasting is a weight loss strategy that involves going through periods of eating and not eating,” says the Cleveland Clinic. “It may help reduce your levels of visceral fat.”
Check Your Hormones
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Women may struggle with weight loss because of menopause. “Menopause hormone therapy (MHT) does not cause weight gain and can, in an indirect way, help with weight loss,” Jean Marino, CNP, tells UH Hospitals. “MHT can help women sleep better, have more energy and fewer negative mood changes, and less joint pain – all of which support weight loss efforts. Women who are perimenopausal, within ten years of their last menstrual period, or younger than 60 years old are usually the best candidates for hormone therapy.”
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Avoid Simple Carbs and Sugars
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Experts recommend avoiding simple carbs and sugars if you want to get rid of belly fat. “Pay attention to portion size, and emphasize complex carbohydrates (fruits, vegetables, and whole grains) and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks,” says Harvard Health. “Replacing saturated fats and trans fats with polyunsaturated fats can also help.”
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