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When it comes to your weight loss goals, losing weight is only half the battle. The other half is maintaining the weight long-term, a process that frustrates many. So, what are the key steps to losing weight in a healthy way, while keeping it off for long? We’ve done the hard work for you and gathered the best practices for losing belly fat and keeping those extra pounds off. (Of course, this comes with a caveat: spot reduction isn’t a thing, so to lose fat in your body, you need to lose body fat.)
Good Eating Habits To Lose Belly Fat
Eating nutritious foods and leading an active lifestyle are essential for healthy weight loss and eliminating excess belly fat. However, some experts find reasons why people struggle to maintain their weight loss after all their hard work and dedication. They discovered that to lose weight, you must always maintain healthy habits such as a positive mindset.
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Read on to learn more, and in the coming days, don’t forget to check out 5 Simple Daily Habits to Cut Calories and Lose Weight, Experts Say.
According to Harvard Health Publishing, excess abdominal fat, also called visceral fat, can be toxic to your well-being, leading to a number of health problems such as type 2 diabetes, breast cancer and cardiovascular disease. . Visceral fat is found deep in your abdomen; You can’t pinch it, but you can see it.6254a4d1642c605c54bf1cab17d50f1e
Harvard Health Publishing emphasizes the need to consume lean proteins and complex carbohydrates, get up and be active every day, and dedicate time to structured fitness. Strength training with weights is the solution if you want to reduce excess fat. Although doing “spot exercises” like sit-ups can tighten your stomach, it won’t get rid of your bulging stomach.
Now let’s move on to the healthy habits that will help you slim your belly and lose weight.
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We all know that sweets and sugary drinks taste good, but when consumed, they are not good for your health. A Center for Public Health study highlights the importance of staying away from sugary foods, as they are linked to significant fat deposits in the stomach and around the heart.
It’s important to remember that losing and maintaining weight involves balancing the calories you consume and those you burn. According to Harvard Health Publishing, this is an important part of the weight loss journey. Research has shown that to truly lose weight and keep it off, you need to focus on expending more energy than you consume. And while losing weight and maintaining weight loss often requires more than that, science still recommends it as a basic tool.
Making sure you get enough fruits and vegetables in your diet is important for many aspects of your health. For example, dietary fiber in fresh fruits and vegetables can help you maintain a healthy weight, reduce your risk of developing diabetes and heart disease, and prevent constipation, according to the Mayo Clinic.
It also found that there is a positive association between increased vegetable consumption and the risk of weight gain or obesity. Needless to say, it’s time to step up your fruit and vegetable game ASAP.
Weight Loss Tips: How To Lose Stubborn Belly Fat
According to Harvard Health Publishing, research confirms that some effective weight loss and management strategies are linked to your mood. For example, things like self-control, self-moderation, and self-efficacy are very valuable in your weight loss journey.
While things like healthy eating and exercise certainly play a role in weight loss and maintenance, staying focused on your goals and intrinsically motivated is essential for a long-term sustainable experience.
The process of losing weight or dieting can bring shame or guilt to many of us, especially if it is a strict diet or one with severe restrictions. Because these diets are often unsustainable, you may feel guilty or ashamed if you break them or gain weight.
Working to change your mindset for the better and being proud of what you’ve accomplished is the key to healthy weight loss, and research backs this up. A study published in
How To Reduce Belly Fat
Examine the long-term weight loss habits of a group of individuals. Most participants were motivated by improving their overall health and appearance, focusing on the weight loss achieved.
According to experts at Harvard Health Publishing, being comfortable with discomfort can help in the weight management process. In their body of research, they found that sometimes feeling hungry, changing stress-related eating behaviors, and sometimes resisting cravings for certain foods all help maintain a healthy weight.
However, it’s important not to confuse this with pushing unhealthy boundaries. Although stepping out of your comfort zone and adopting new habits can be beneficial for your health, it is important to always listen to your body and understand your own limits. You know this better than anyone, so trust your instincts!
A version of this story was originally published in May 2022. It has been updated to include more information.
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Alexa eats this, not that! is the Deputy Editor of Mind + Body, overseeing the M+B channel and providing readers with compelling content on fitness, health and self-care. Learn more about Alexa
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Losing weight can be a challenge, but losing belly fat, also known as abdominal fat, can be even more difficult. Belly fat is the hard-to-lose fat around your abdominal organs and the subcutaneous fat under your skin. Hormonal factors, high cortisol levels in response to stress, genetics, alcohol consumption and metabolic changes can make abdominal fat more difficult to burn than fat located in other parts of the body. And if that wasn’t difficult enough, trying to lose belly fat gets harder and harder as you age.
The risk of having excess visceral fat increases with age, mainly due to changes in metabolism, muscle mass and the ability to move sufficiently throughout the day. All of these factors can make it difficult to lose weight each year, which can unfortunately affect your health, as excess visceral fat is associated with a higher risk of stroke, heart disease, and diabetes. Fortunately, there are lifestyle changes you can make to help.
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We spoke with several registered dietitians to get their advice on effective eating habits you can adopt to reduce belly fat as you age. Read on to learn more about their advice, and for more tips for healthy aging, check out 6 Superfoods That Slow Down Aging.
Foods high in fiber can do wonders for your health as you age, reducing your risk of cardiovascular disease and certain cancers, and helping you achieve your weight loss and belly fat loss goals. But even though these nutrients are so good for us, many people struggle to reach the recommended daily amount of around 18 to 38 grams per day. That’s why Mary Sabat MS, RDN, LD encourages people to increase their fiber intake when they want to improve their health as they age.
“Incorporating fiber-rich foods such as whole grains, legumes, fruits and vegetables into your diet can help you feel full, control your blood sugar and aid digestion, preventing overeating and bloating,” says Sabat. “Because high-fiber foods promote a feeling of fullness, they can reduce overall calorie intake.”
As if that wasn’t reason enough to focus on fiber, Sabat adds: “A diet high in fiber promotes a healthy gut microbiome, which has been linked to reduced inflammation and a lower risk of ‘visceral fat accumulation.’
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Losing belly fat as you age is impossible without an adequate amount of protein in your daily diet. For starters, “protein is essential for preserving and building lean muscle mass, which increases your metabolism, making it easier to manage and reduce belly fat,” says Sabat.
Just like fiber, eating protein-rich foods can help you feel full after a meal. “Protein is responsible for promoting feelings of fullness and fullness, which act as a natural deterrent against overeating and unnecessary snacking, thereby reducing your overall calorie intake,” adds Sabat.
And finally, “Proteins can
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