The fat on the stomach is the most difficult fat to get rid of, especially if you are a man and have low testosterone. The easiest way is to avoid things that make you put on belly fat from the beginning, but if it’s already too late – and you feel that the fat is almost stuck – these tips can help you get rid of it.
Belly fat, or Visceral fat as it is also called, is unhealthy for many different reasons. It increases the risk of diabetes, cardiovascular disease, and cancer. This applies not only to the extremely overweight, but all people with a lot of belly fat risk serious health problems.
The belly fat is also what covers your stomach. It does not matter how intensely you train, how many Crossfit workouts you complete, or how high frequency you train your stomach with isolating strength training. If you do not get rid of the fat on your stomach, you will never see how the stomach squares appear clearly.
Fortunately, belly fat is not as difficult to get rid of as you might think. Don’t get me wrong: it’s because there are concrete, easy-to-understand methods to do it, but it’s challenging because it takes time and a lot of patience.
Before we go through a couple of things you can do differently, we’ll take a quick look at some common reasons you put on a lot of belly fat.
In this article, you will learn things that you can avoid to reduce the risk of abdominal obesity and thus many serious diseases, quick tips on how to get rid of belly fat, and how you can exercise and eat to eliminate belly fat.
# 1: Too Much Sugar In Your Food and Drinks
Sugar is the single biggest cause of people accumulating large amounts of belly fat. You are likely to get a lot more sugar than you think, especially if you drink a lot of soft drinks, energy drinks, and coffee or tea along with milk, sugar, or other sweets.
There is a difference between carbohydrates and carbohydrates, just as there is a difference between protein and protein – for example, animal protein and soy protein. It’s not just about what kind of nutrient we are talking about, but what the nutrient consists of. Studies have shown that sugar is a common cause of belly fat, and other research shows that people who drink a lot of soft drinks have poorer insulin sensitivity and more belly fat.
Add to that the fact that calories in liquid form do not saturate as well as food, which means that you eat more while it is easy to consume too much soft drink, so you have many strong reasons to avoid soft drinks and other beverages with sugar in them. Sugar is something you want to avoid in general, but drinks that contain sugar you want to avoid in particular because it increases the risk of you gaining belly fat to a greater extent.
# 2: You Drink Alcohol
Another common cause of belly fat is excessive consumption of alcohol. Personally, I think the negative effects of alcohol on exercise results are a bit exaggerated, but when it comes to body fat, overweight and abdominal obesity, the negative effects of alcohol on your results are all the greater.
Alcohol inhibits the fat burning, and the calories that you get in you when you drink alcohol are stored more easily as body fat. There are even studies that show that men who consume alcohol are as much as 80% more likely to put on belly fat compared to men who do not. Just such a thing is alarming when you avoid putting on belly fat or trying to lose weight as you do.
However, there is a connection with how much alcohol you consume, so it is not certain that you have to avoid alcohol completely just to get rid of belly fat. But you want to be aware of the risks and consequences. If you want to do everything you can to reduce fat-storage or get rid of body fat, it may be a good idea to cut down on alcohol consumption or stop drinking alcohol altogether for a while.
There is also proof that specific types of alcohol can be worse than others when it comes to gaining belly fat. A regular beer will have more consequences than a glass of red wine.
# 3: You Barely Move
To say that people are moving less than before, plus that we are more inactive than ever, is as sensational as claiming that the earth is round. This is not news to anyone, but the fact remains: inactivity causes you to put on more body fat, not least around the abdomen.
As we become more connected via smartphones, more sedentary in front of the TV, and move less, physical activity becomes increasingly important. If you want to avoid seeing how your stomach grows with age as fat storage worsens and you discover how your health deteriorates, this is something you need to change.
A study shows that people who continue strength training one year after weight loss to a greater extent can reduce the risk of abdominal obesity and belly fat.
If you lose weight and stop exercising regularly but continue to think about how to eat, there is still a risk that you will put more fat on your stomach again.
How to Get Rid of Belly Fat Fast
You can not exercise or diet specifically to isolate the fat on your stomach. There is no way to just get rid of belly fat. In order to burn this specific fat takes time and therefore feels difficult.
The truth is, you have to get rid of body fat all over your body – until the fat on your stomach disappears. This is the only way to do it.
To make sure you do things that pull in the right direction, so you not only lose weight and lose muscle but get rid of body fat and maintain muscle mass, you need to know how to exercise and eat right to approach your goals methodically. Then you also do not have to guess. We’ll go through this a little quicker now.
- Create a deficit of 400-600 calories
- Eat 2.2 grams of protein per kilogram of body weight
- Eat all macronutrients, zero fat or carbohydrates
- Supplement with supplements if you need to
Complicated? Not excessive. Challenging? Definitely, if you are not used to counting and cycling calories, protein, carbohydrates, and fats. The good news is, you can learn if you want to. If you are just getting started with meal planning and based on these numbers, you have all the knowledge you need to know how to set up your diet in a working way to get rid of belly fat.
- Strength training 3-4 times/week
- Train for strength first, then build
- Focus on multi-joint exercises
- Exercise for 60 minutes every day
In terms of training, you want to focus on multi-joint exercises such as squats, deadlifts, military press – basic exercises simply. Train first to be strong and explosive, and it is enough that you go away 3-4 times a week for you to see results quickly. In addition, you want to be physically active for at least 60 minutes every day. This can be walking or anything else you find fun. That’s all you need to do in terms of training.
You do not have to exercise every day, starve yourself, or run several hours of cardio every day to lose weight, burn fat and get rid of belly fat. If you exercise too much or eat too few calories, it can even worsen your results. The key is to find the golden mean with diet and exercise.
But no matter how high frequency you exercise, which diet you choose, or where you place the bar, there is no quick shortcut that works. You need to burn fat all over your body.
The easiest way to achieve this is to focus on the whole, that you do strength training regularly, that you follow a diet with a calorie deficit, that you are a little more physically active in addition to strength training a couple of days a week. With this, you have a proven recipe for losing weight that is guaranteed to work.
When you get down to body fat, you may want to consider whether you need to increase your protein intake. Otherwise, a good tip is to lie relatively low on carbohydrates at the beginning of the diet, without, for that matter, excluding it completely, to improve insulin sensitivity and, after a while, increase the intake of carbohydrates again.
Then there are always more details that you can snowball into, such as when the best time to train cardio is, whether periodic fasting can help you towards your goal, or if you need performance-enhancing supplements such as creatine to boost a little extra. But these are the basics. The points I have made in this article are, after all, still the most crucial. The rest are details.