Do you sometimes feel like you are holding onto more belly fat than your female counterparts?
Unfortunately, you may be right. Although women generally have a higher body fat percentage than men, men are more likely to accumulate visceral abdominal fat compared with premenopausal women.
The main reason for this is thought to be related to differences in how men and women eat. Overweight men are more likely to consume large, high-calorie meals, whereas women are more likely to consume lots of small meals and snacks.
But, all is not lost! If you are feeling thicker around your middle than you would like, then this article explains how you can get rid of belly fat and achieve your goal body weight. These methods work for men and women alike.
How to get rid of belly fat
There is no one simple trick or ‘hack’ to getting rid of belly fat (no matter what the influencers tell you!) And in fact, it’s impossible to specifically target belly fat, but instead, your aim should be to reduce overall body fat.
The best way to do this is by maintaining a consistent, healthy lifestyle.
Here are 10 important things to do if you want to shed belly fat.
1. Create a calorie deficit
To lose weight, you have to be in a calorie deficit i.e. eat fewer calories than you gain. If you are cycling between cutting and bulking to help you gain lean muscle mass, then you will probably only lose belly fat during the cutting phase.
Unfortunately, the stomach is the last place many people experience fat loss. You may lose fat from your limbs and face first, making it feel like you aren’t making progress. If you consistently lose weight over several months, your waist circumference will reduce; it just takes a little time!
So, as hard as it is you should be patient - if you are in a calorie deficit you will lose weight from your belly eventually.
2. Avoid High Sugar Foods
Sugar is one of the biggest causes of weight gain in people of all ages. Foods which are high in sugar have a high number of calories but don’t give you a feeling of satiety, meaning you will have to eat more food to feel full. Sugary foods can also cause spikes and crashes in blood sugar levels, which can lead to cravings.
3. Reduce your stress levels
Stress is the enemy of a flat stomach! When we are overly stressed, our body produces more of the hormone cortisol. Cortisol encourages our body to hold onto fat - it is a protective fight or flight type response to perceived danger. It has a particular impact on the fat around our waistline.
So what can you do to reduce stress?
- Learn and practice grounding and breathing techniques to help you relax when you start to feel your stress levels rising
- Ensure you have some relaxation time scheduled in every week
- Connect with friends and family and have fun with them
- If you are the kind of person who takes on too many responsibilities, learn to say no!
- Get creative - listen to music, draw, build something
- Seek medical advice if you the feeling of stress and anxiety are becoming difficult to manage
4. Get more sleep
Getting less than 6 hours of sleep can make you more likely to be obese and in particular, it will make you more likely to hold onto abdominal fat.
If you are tired throughout the day, you will fall victim to cravings and snack on unhealthy foods.
5. Eat plenty of fruit and vegetables
Fruit and vegetables are great for your long-term health and can also help you lose weight. Fruit and vegetables are very filling, and green leafy vegetables, in particular, are very low in calories. Those who eat lots of fruit and veg won’t feel as hungry for other foods, and they will find it easier to stick to a calorie deficit.
6. Reduce your alcohol consumption
Unfortunately, alcohol is basically liquid calories. It won’t fill you up at all, and after a few drinks, you are likely to have gone way past your daily calorie limit. It also lowers your inhibitions, making you more likely to eat junk food and it causes cravings.
7. Eat lots of protein
Like vegetables, most high-protein foods are very filling and low in calories. You also need plenty of protein to build muscle and improve your overall body composition.
The best proteins for weight loss are:
- Lean meats such as chicken and turkey
- Low fat Greek yogurt
- Beans (natural rather than in a sugary sauce)
- Protein Powder
8. Weight Training
You have probably heard the expression “muscle burns more than fat”, and it is absolutely true. A higher muscle mass increases your metabolic speed, meaning the more muscle you have, the more fat you burn even when you aren’t at the gym.
9. Walk More
Walking is one of the best ways to burn fat. Increasing your daily step count can have a huge impact on your fat stores.
Instead of worrying too much about hitting a 10,000-per-day target, try to increase your current step count by 20%.
10. Use a Powerful Supplement to Supercharge Fat Burn
Even when you are doing everything right, losing belly fat can feel like an uphill battle. Fortunately, CrazyBulk has a range of tried and tested products that can help you torch belly fat and build lean muscle.
To lose belly fat, you need our Cutting Stack, which contains some of our highest-rated supplements - Anvarol, Testo-Max, Clenbutrol and Winsol. These 100% safe and natural steroid alternatives help you achieve your goals in record time. Our Cutting Stack encourages fat burn while helping you hold onto your hard-earned muscle.