We’ve all been there, ladies, you’re hitting the gym or eating a balanced diet, but that stubborn belly fat just won’t shift.
Luckily, there are a range of natural ways to remove belly fat! Read on to find out what makes belly fat so stubborn, how it can build up, and the best ways to get rid of it naturally.
How is belly fat different from other body fat?
Belly fat, also known as visceral fat, is fat that surrounds organs in your abdomen. Whilst some fat is a good thing for women, reducing the amount that surrounds your organs can have significant health benefits. This is because visceral fat releases hormones that can lead to heart conditions, type 2 diabetes, and other health conditions.
Although this type of fat is less visible than subcutaneous fat, which sits just below our skin, it’s still visible if there’s an increase in waist circumference. Visceral fat is highly responsive to what we eat; therefore, changing your diet and creating targeted exercise routines can reduce belly fat.
11 natural ways to remove belly fat
Focus on low-calorie foods
One of the best ways to lose body fat is to eat fewer calories than your body burns to create a deficit. This leads to fat loss throughout the body, including belly fat.
Try replacing foods high in calories, but low in nutrition, such as processed foods, with nutritious, low-calorie options like fruit, veggies, whole grains, and beans.
Cut out sugary drinks
Eating a high sugar diet can be a driver of weight gain, especially in the stomach area. According to research, a high sugar diet may increase visceral fat by increasing insulin resistance and inflammation in the body.
For many, it can be easy to intake high sugar levels, especially in drinks, without realizing it. So, reducing the amount of sugar in your hot beverages and removing soda and fizzy drinks can remove extra sugar from your diet.
Eat fewer refined carbs
Research has shown that refined carbs are linked to the development of stomach fat, and this is likely because refined carbs are low in nutritional value but highly calorific.
Also Read: How to curb bloating
Refined carbs are found in white bread, white grains, sugary foods & drinks. Instead, try replacing these with complex carbs, such as fruits, vegetables, and whole grains.
Eat more fruits and vegetables
As well as complex carbs that are low-calorie, fruit and veggies can add fiber to your diet. Research has shown that fiber can reduce the risk of type 2 diabetes and help regulate your blood sugar.
Choose lean proteins
Lean protein is found in nuts, legumes, and lean meat. Increasing these in your diet can make you feel fuller and reduce sugary snack cravings. Plus, it can help to reduce or eliminate fatty meats, such as beef and processed meats, from your diet.
Opt for healthy fats
We all need some fats in our diet, but not all fats are equally beneficial. Saturated and trans fats can harm your heart, increasing the risk of strokes and heart disease, leading to weight gain, particularly visceral fat.
Instead, opt for healthy fats such as:
- Chia seeds
- Fatty fish
- Nuts/nut butter
Also Read: How to fight off sugar cravings
In general, exercise can lead to weight loss all over your body, including stomach fat. You can’t remove fat only in certain areas, so crunches and sit ups might not burn belly fat better than other exercises. However, they will strengthen and tone your ab muscles, making them more defined.
Plus, make a point of increasing your activity throughout the day to boost your calories burnt. In addition, moving more can help you to improve your mood and strengthen your muscles.
Tips for boosting your daily activity:
- Take regular breaks when sitting for long periods to stretch
- Try taking the stairs instead of the elevator
- Choose to walk or cycle instead of driving or taking public transit
- Park further from your destination
- Choose a standing desk
Increase your cardio
Cardio gets your heart pumping, burning calories, reducing body fat and toning muscles.
Some great cardio exercises are:
- Cycling/using an exercise bike
Add in HIIT
High-intensity interval training, or HIIT, is periods of intense exercise with less intense activity to increase the calories burnt. For example, a HIIT exercise might mean switching between periods of walking for 90 seconds, sprinting for 30 seconds, walking for 90 seconds, etc.
Also Read: 14 healthy food swaps to boost weight loss
Research suggests that HIIT may be more effective at reducing body fat than other types of exercise. In addition, because of the short periods of activity, HIIT may be a great way to ease into an exercise routine.
Weekly strength training
Strength training can effectively melt body fat because it targets building muscles, and muscle burns more calories than fat does. In addition, strength training can improve joint and bone health because stronger muscles are better at supporting the body and reducing strain. The CDC recommends adding two strength training workouts into your weekly activity.
Trimtone’s 100% natural formula helps you to maximize your fat loss, curb cravings and boosts your metabolism. The powerful ingredients tell your body to burn more calories whilst giving you more energy.
We all have some belly fat, and as we get older, we’ll have to fight back against it harder, but there are some natural ways to melt that fat away. And for many, reducing the amount of belly fat we have can significantly improve our health.
So, if you need some support to reach your healthy living goals, smash through your targets, and swerve those sugary snack cravings, then Trimtone is here to support you!