Of course, what works for one person might not work for another. So, if you’ve tried one or two methods and they’ve not yielded the results you were hoping for, look at a few of our ideas on getting rid of belly fat.
Exercise
We all know that exercise is a proven way to lose belly fat naturally. There can be barriers that prevent you from exercising to lose weight, including being unwell or not having mental willpower.
Exercise is most effective when combined with dieting. If you can get a 10-minute walk in a day and eat a sensible diet, you’re doing something right.
Dieting
Reducing your calorie intake so that you can burn more than you consume will lead to weight loss (it’s all in the numbers). This said, there isn’t a one-fits-all diet for everyone, and you must genuinely enjoy what you’re eating to some degree.
The diet you choose to burn your belly fat will also depend on your exercise regime. If you hit the gym for serious cardio or intense weights sessions, a carb-free diet might leave you feeling lethargic. On the other hand, if your exercise routine is light aerobic exercise, it might suit you.
If you’re thinking, ‘What exercises burn belly fat?’ consider high-intensity anaerobic exercises, which induce calorie burning in the body, even after you have finished doing them. Such exercises include HIT training, boxing, squash, and hill sprints.
We suggest heading to a calorie calculator to tell you how much you need to consume each day according to your energy output.
Sleep
Whether or not lack of sleep causes weight loss has yet to be concluded. However, there are several indirect reasons it can. Sleep deprivation inevitably leads to lower energy levels, making you less likely to perform well when you exercise (it’s all interlinked!)
Studies have shown that there are significantly higher rates of obesity in adults who reported an average of less than 7 hours of sleep a night. But why? Participants of the studies spoke about feeling ‘disconnected from the world’, which could be a catalyst for reaching for unhealthy insulin-spiking and fatty foods. Interrupted sleep can also lead to eating at night, resulting in the body storing fat once you have gone back to sleep rather than burning it off right away.
Reducing Stress
In recent years, the effects of stress on the body have been well documented. Unsurprisingly, stress can be a factor in preventing the loss of belly fat and weight loss. As your metabolism is responsible for transforming sustenance into energy, anything that changes this can cause problems with your body’s food processing.
Could stress be what causes belly fat in females with a healthy weight?
Moreover, the fat that non-overweight women often gain due to cortisol levels spiking (cortisol is the stress hormone) tends to accumulate around the belly area, which is why it’s often referred to as ‘toxic fat’. A study by Yale University concluded that cortisol affects fat distribution by causing fat to be stored around the organs, which can dramatically increase the risk of diabetes and heart disease. So, even if your weight or BMI indicates that you are not overweight, you might want to consider what the effects of even just a small amount of belly fat might be doing to your internal organs.
Non-surgical Treatments
You could always opt for non-surgical treatments if natural ways of losing that frustrating belly fat aren’t cutting it. Several proven procedures can get rid of those fat cells once and for all, as long as you follow up treatment with a sensible diet and some exercise routine. Such treatments include:
Radiofrequency
Radiofrequency combines ultrasound and radiofrequency energy to destroy fat cells and tighten skin. It’s versatile, targeting abdominal fat and love handles and post-baby tummies. Six treatments are recommended if you want to see a real difference.
Red light therapy
Also known as low-level laser therapy (LLLT), red light therapy is a body fat loss treatment that has proven to have a 2.15cm reduced weight loss girth in patients who had treatment for four weeks (as part of a study). This non-surgical method uses red light to deliver safe wavelengths directly through the skin.
This light is absorbed by the cells, which become higher-functioning, and stimulate your body’s natural processes. The body is better equipped to repair and restore damaged cells and tissue. For this reason, it may be more suited to toning and tightening once a degree of fat loss has been achieved rather than to remove and excrete abdominal fat cells.
Fat Freezing
This is our favourite treatment of the three on our list, resulting in up to a 27% reduction in fat cells. The fat-freezing brand Coolsculpting is especially effective for the belly area, as it is precise. It’s mostly recommended for people who can’t seem to shake that last bit of belly fat, despite exercising and dieting (it targets subcutaneous fat, just under the skin). Fat cells are targeted with a cooling action and are broken down without any damage caused to neighbouring cells. They are then naturally excreted through the lymphatic system, and results can be seen in as little as 6 to 8 weeks.
The Takeaway
Hopefully, you are much more clued up on how to reduce belly fat after reading our blog. Join the conversation in the comments, and let us know your secrets for losing that last bit of fat.
