facebook pixel Ten Simple Ways to Lose Belly Fat
Site Search
< Blog Home < Healthy Living

Ten Simple Ways to Lose Belly Fat

Tired of those extra pounds hanging out around your waistline? Try out these ten simple tips.

Happy couple planking in the park, one of the suggested ways to lose belly fat  

Belly fat is the worst. It sits there dead center mocking you, and it’s one of the least healthy areas to carry fat.  

There isn’t an easy way to get rid of your belly fat, but these ten points are proven to help you slim down in the best way possible.

1. Get your ZZZ’s

Turns out there is a lot more to fat than just what you eat, and getting enough sleep plays a role. It’s something we’d all gladly do, but somehow don’t manage to fit enough of it in. The average adult needs about seven to nine hours of sleep every night.

Related: Tips for Getting a Better Nights’ Sleep

When you don’t sleep enough, fat builds up around your organs, according to a 2010 study by Wake Forest University School of Medicine. Participants who slept five hours or fewer every night built up visceral fat around their organs.

 2. Get your “Om” on

When you’re stressed, you can gain weight thanks to heightened levels of a hormone called cortisol. This hormone eventually increases your appetite. You especially crave all those fatty, sugary comfort foods. To fight stress, try out yoga and meditation. Although they can be tricky at first, in the long run they act as stress relievers (plus, they have a bunch of other benefits, too!).

3. Start your meal with the healthiest foods first

This little hack helps you fill up with nutrient-rich foods so that you’ll be less likely to binge on the less healthy parts of your meal.

4. Eat the right fat

Don’t obsess about cutting it out of your diet. One study examined 38 people for 49 days. Each person ate an additional 750 calories of muffins that the scientists made themselves. One group ate muffins made with palm oil (saturated fat). The other group ate muffins made with sunflower oil (polyunsaturated fat). Every participant obviously gained weight (that's what happens when you eat an extra 750 calories every day), but those with the unsaturated fat muffins built three times more muscle mass than those who ate the saturated fat muffins.

Learn to replace your unhealthy fats with healthier fats. For example, sub avocado for mayo, pumpkin seeds for cheese, and hummus for ranch.

5. Do fiber the right way

Fiber pills aren’t going to work here. You need two different kinds of fibers: Soluble and insoluble. The best type of fiber for weight loss is found in beans, flax seeds, edamame, asparagus, Brussels sprouts, and oats. They help you lose fat because they keep you full longer.

6. Wake up at the same time every morning

A study by Brigham Young University discovered that women who woke up at the same time every morning had lower body fat than those whose wake-up times varied by more than 90 minutes. So pick a wake-up time and stick to it.

7. Choose the right type of exercise

We’re not disregarding sit-ups as a beneficial exercise. But if you’re obsessively doing them to get rid of that extra belly flub, it’s not going to work according to Cami Flygare, personal trainer at SelectHealth.

Mix up your exercise routine with a balance of cardio workouts (like running) and strength training (like planks) for at least 30 minutes a day. Strength training increases your muscle mass, which helps your body burn fat.

8. Realize that sugar is the enemy and declare war

We know—it’s horrible news, but it’s necessary. Most Americans are consuming a lot more sugar than they should. The problem with refined sugar is that it floods the liver with fructose. Your liver then turns that into fat. Start checking nutrition labels, and you may be shocked at how much sugar you're eating.

Related: Ways to Cut Back On Added Sugar

9. Break up with your soda addiction

And speaking of sugar, if you drink soda, it’s got to go! To put this into perspective, one can of soda contains about 39 grams of sugar. This is way over the daily recommended amount for an adult, and it’s only one can of soda.

10. Make sure you’re drinking plenty of water

Try drinking a glass of water before you grab a snack. Sometimes when your we’re dehydrated, we mistake hunger for thirst. Water can curb what seems like hunger until it’s time for your next meal.

Related: 4 Surprising Benefits of Drinking Lemon Water

Belly fat is stubborn, and the fact is you need to be disciplined in your attack. Test out these suggestions for a bit to see if a little discipline can go a long way in getting the results you want.

What are your small tips to keeping your weight in check? Tell us in the comments. And while you’re here, check out our other healthy living articles.

 

SelectHealth may link to other websites for your convenience. SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

You May Also Like...

Healthcare and Insurance Basics

Preventive Care for Men and Women: Cancer Screenings [Infographic]

Preventive care can help you gauge your current health status and find out ways to protect it now and in the future. Follow these recommendations for getting screened for cancer.

Nutrition and Diet

4-Ingredient Strawberry Smoothie

Cool off with this delicious strawberry smoothie—sweetened with a bit of honey and yogurt.

In the Community

Is Your Organization Keeping Utah Healthy? Apply for Our Award

Each year, we recognize 20 organizations that are making a healthy difference in Utah to help support their missions.

Business

How Our Mission Differentiates Us from Our Competitors

Here’s a look at how our mission helps our products differ from our competitors, how we educate consumers about their plan options, and how our team is involved in local communities.

Contenido Español

Consejos para preparar un depósito de alimentos y qué tener en su despensa

Cocinar en casa no tiene que ser complicado.

Related Articles

Related Articles

Healthy Living

The Amazing Versatility of Petroleum Jelly

That ancient tub of petroleum jelly in your mother's medicine cabinet is actually a container of magical possibilities.

Healthy Living

21 Songs That Should Be Part of Your Workout Playlist

These songs will definitely freshen up your workout playlist.

Healthy Living

November is Men's Health Awareness month

November (or Movember) is Men's Health Awareness month. Grow out your whiskers and choose a few ways to improve your health.

Healthy Living

Don’t Hold Back the Tears: Here Are Reasons Why It’s Healthy to Cry

The next time you find yourself crying into a half-gallon of ice cream, don’t be ashamed: it’s healthy to cry! Grab that spoon and dig in to some refreshing reasons why crying is fantastic.

Post Author

Amberlee Lovell Peterson
Amberlee is a content manager, freelance writer, and designer. She is currently working on launching her own podcast and loves baby foxes.