Some fat is necessary for your body to protect your organs, store energy, regulate your body temperature, and more. In general, men need around 8-14% body fat, whereas women need approximately 20-25% body fat to keep their bodies functioning. However, having too much visceral fat, or fat stored in your lower belly, can increase your risk for dangerous conditions like heart disease, insulin resistance, inflammation, and hormonal disruptions.
Obesity can be a significant risk factor for your health. Luckily, you can make plenty of small lifestyle adjustments to help you meet your fitness goals, stay in shape, and stay healthy.
How to Lose Body Fat
If you’re trying to figure out how to lose belly fat in a week, you may want to rethink your timeline. How to burn fat safely and effectively is to commit to a few habits and diet changes that you can implement into your lifestyle over time, helping you see lasting results.
Changes to your diet and exercise to lose belly fat, in particular, can take a while before you see a difference since visceral fat can be incredibly stubborn about sticking around. However, you can jumpstart the process with some of these eight techniques that show you how to lose fat in healthy, easy ways.
When you’re looking to burn fat, cardio is one of the best tools in your toolkit. Cardio helps you burn more calories than other kinds of exercise. Higher-intensity cardio increases your metabolism or the process by which your body converts food into energy.
Cardio activity is any exercise that gets your heart rate up. Some examples of cardio include walking, running, biking, dancing, rowing, and walking up and down stairs briskly.
To find the best exercises to lose belly fat through cardio, you’ll want to calculate what’s a moderate-to-high intensity workout for your body. Make sure your cardio hits your fat-burning heart rate zone. You can calculate it by finding your resting heart rate and subtracting that from your maximum heart rate. Working in some intervals of high-intensity training intervals, interspersed with easier workouts, can help you lose fat more effectively.
While cardio is the traditionally recommended method for losing visceral fat, strength training has its place too. In fact, a 2017 study from Wake Forest University found that weight training might be more effective than cardio for older adults looking to burn fat.
Metabolic resistance training combines cardio and weight training for maximum fat-burning benefit. It uses weights to increase the impact of exercises on multiple muscle groups at once. Reps with a kettlebell, dumbbells, and pushups or mountain climbers are some of the best exercises to lose belly fat using the principles of metabolic resistance training.
Watch What You Drink
Avoiding certain beverages can help you on your way to becoming more fit. Scientists are now discovering that the brain doesn’t process certain caloric beverages, like sugary sodas, as energy in the same way that it processes food. Drinking sugar-sweetened beverages may be adding unusable calories into your day, prompting you to need to eat more to feel fueled.
Just like soda, alcohol is another source of empty calories. The average bottle of beer has about 150 calories, a bottle of red wine about 600. The classic margarita has about 200 calories, and mixed drinks can have up to 900. If you’re trying to burn fat, spare yourself the headache, and avoid the hidden calories of alcohol.
If you’re looking for how to lose lower belly fat, unfortunately, you can’t just do a lot of crunches and expect to see results. Spot reduction, or working out only one area, isn’t supported by nutritionists or trainers. That being said, doing some ab workouts are important to tone the belly and build muscle.
The plank might be the single best exercise to lose belly fat, and it’s versatile too. Try the side plank, or the Paloff press, if you need a challenge.
Revive’s Yohimbine HCL is a powerful belly fat burner formulated for both men and women. In addition to breaking down fat tissue, Yohimbine offers several other benefits like increased blood flow, higher endurance, and an enhanced mood and sense of well-being. The veggie-based capsule can be taken once daily with water to boost your fat-burning results quickly, safely, and effectively.
Drinking green tea has been associated with many health benefits, like reducing cholesterol, managing diabetes, and reducing your risk for Alzheimer’s. Recent studies have also suggested that the catechin compounds in green tea help your body shrink its existing fat cells. In a 12 week study, participants who drank green tea every day in addition to doing sprinting exercises lost more total body and belly fat than those who just exercised.
Eat More Protein
All the fat burning workouts in the world won’t help if you don’t pair them with healthy eating. Getting enough quality protein is associated with reducing body fat overall. Aiming for about 25-30% of your caloric intake from protein has been associated with weight loss. Some high protein foods to work into your diet are eggs, almonds, cottage cheese, oats, Greek yogurt, lean meats, broccoli, pumpkin seeds, tuna, and lentils.
If you’re multitasking while eating, you may find it more difficult to lose fat. Women and men both say that distracted eating is one of the biggest causes of overeating. Doing so may even prompt you to eat more later to feel full. Instead, try focusing on your meal, using smaller plates, and serving mindful portions to help you stay on top of your nutrition.
Doing certain exercises to lose belly fat, eating and drinking mindfully, and trying supplements like Revive Yohimbine are all ways to help you burn fat effectively. By making small changes like these, you can be well on your way to feeling and looking healthier and more fit.