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Get simple, everyday tricks to blast belly fat and keep weight off for good.
Does it seem like no matter what you do, you just can’t seem to lose weight in your midsection? Getting rid of excess fat around your middle with a healthy weight loss plan won't just give you a boost of self-esteem – it's good for your overall health, too. "It's the idea of where belly fat is located that makes it 'bad,'” says registered nutritionist and dietitian Frances Silva, MS, of the Medical City Lewisville. “Belly fat accumulating around your organs can increase your chances of cardiovascular disease and type 2 diabetes."
To get off to a successful start, set small, realistic and specific goals. Instead of vague statements like "Eat better," try "Eat three servings of vegetables every day this week." “It’s best to make small, incremental diet changes that you could stick to forever,” says Dr. Fitzer. “The weight loss you get with them is slower but be patient. It will add up, and you will be much, much more likely to keep it in the long term.”
According to Fitzer, just 15 minutes of exercise per day can show positive body changes. Most adults should aim for 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity per week, according to the U.S. Department of Health and Human Services (DHHS). Keep in mind if you can get closer to 300 minutes of week of moderate exercise or 150 minutes of more strenuous activity, it’s even better. In fact, the more exercise you get, the greater the health benefits, experts advise.
But this activity doesn’t have to be done in lengthy workouts. Every bit of exercise counts towards your weekly goal—even a two-minute walk.
Not a gym junkie? Not a problem. Shoveling, gardening, dancing and low-impact activities all count as exercise that will work toward reducing your risk for a slew of chronic health issues, like heart disease and diabetes. Try at-home workouts or barre3 routines like the Kitchen Workout and 10-minute Energy Blast. Even opting for the stairs can help you reach your health goals. And you don't have to buy a fancy gadget to track your progress. Silva says a pedometer and even apps on your phone, such as the Sharecare app (available on iOS and Android), can get the job done just as well. Sharecare has a built-in steps counter, so you can easily track your progress. "I never want people to think that being healthy is expensive," she says.
What are good carbs? The ones with a low glycemic index (GI)—a measure of how quickly foods break down and increase your blood sugar. The slower, the better. High-GI carbs create blood sugar spikes that are followed by sharp plunges—which make you hungry again. Over time, that roller coaster increases your risk of belly fat, heart disease and diabetes. Good carbs include most fruits and vegetables; 100 percent whole-grains like cereals, breads, crackers, whole-wheat pasta, couscous and brown and wild rice; and beans, lentils and other legumes.
What are good carbs? The ones with a low glycemic index (GI)—a measure of how quickly foods break down and increase your blood sugar. The slower, the better. High-GI carbs create blood sugar spikes that are followed by sharp plunges—which make you hungry again. Over time, that roller coaster increases your risk of belly fat, heart disease and diabetes. Good carbs include most fruits and vegetables; 100 percent whole-grains like cereals, breads, crackers, whole-wheat pasta, couscous and brown and wild rice; and beans, lentils and other legumes.
“There is some evidence that weight training is better for belly fat than an equivalent amount of cardio,” says Fitzer. The current federal guidelines suggest doing muscle-strengthening activities two days per week. He stresses, however, any exercise, either cardio or strength, is better than none at all. The key is to find the physical activity you enjoy.
Not a fan of weight machines? No problem—you can use your own body weight: Try push-ups, core work and stair climbing to build more calorie-burning muscle. Leg lifts can tighten your transverse abdominal muscles, which help keep that pooch contained. And don’t forget that yoga works to strength many of the muscles in your body.
The bigger your waist, the higher your stress—and vice versa. Yoga, deep breathing and meditation can help prevent your body from releasing cortisol, the stress hormone that directs fat to your waist. Plus, releasing tension can also ease stress eating. Figure out what triggers your anxiety and develop strategies to cope when they arise.
Some good news: if you want to banish belly fat, you have to eat. Yep, that's right. Don't starve yourself. Research shows that dieting too intensely or tracking every morsel creates perfect conditions for adding belly fat, not subtracting it. Watch portion sizes, choose healthy foods, be aware of how many times you visit the snack cupboard, but don't make things too difficult by obsessing over it.
Another weight loss tip to remember: don't forgo a healthy breakfast. "Most people eat more net calories per day after skipping breakfast than they would have if they’d just had breakfast,” says Fitzer.
Instead of watching the scale—a habit that has sent many plummeting to diet disaster—keep tabs on your waistline by measuring it weekly. It's true that your waist is more important than your weight. If your waist measurement at your belly button, with you sucking in, is more than half your height, your fat levels are risky. If your waist is bigger than 35 inches (women) or 40 inches (men), there's no time like the present to whittle your middle.
This is the best part. When you meet your weekly or monthly goals, promise to treat yourself to something that will push you to keep on going, like new workout gear or a session with a personal trainer. For instant gratification, pull out those jeans you wore 3 months ago. Are they looser around the waist?
Keep celebrating your successes. Brag about them on social media. You're sure to meet your end goal and say goodbye to belly fat for good.
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