It’s difficult to target fat loss to a specific area, but you may be able to lose weight and gain muscle around your midsection with a nutrient-rich diet, targeted exercise, and some healthy lifestyle strategies.
Reducing excess abdominal fat isn’t as simple as some would have you believe. The flatness of your stomach area depends on many factors, including the time of day and what you’ve eaten recently.
Experts also debate whether targeted fat loss in a specific body area is possible. Fat cells are stored throughout the body. They can be broken down and used as energy during exercise from any part of the body, not just the area that you’re engaging.
Here’s a closer look at strategies for general weight loss and reduced bloating.
You don’t need to incorporate these strategies all at once. Instead, look for shifts you can add slowly over time.
Reduce calories (but not too much)
If you’re looking to lose weight, you may want to monitor your calorie intake.
However, restricting your calorie intake too much can be counterproductive and harmful to your health.
Eating too few calories can cause a decrease in your metabolic rate, or the number of
Limit your sugar intake
Studies have shown a direct link between high intake of added sugar and increased waist size, especially in people who drink sugar-sweetened beverages.
Various foods contain added sugar, so it’s important to check the ingredient label carefully when shopping. The revised Nutrition Facts labels on packaged foods and drinks make it easier to see how much added sugar is in the product you’re considering.
Try to limit added sugar intake to
Limit your intake of refined carbs
Limiting your total carb intake may help reduce belly fat and
However, you don’t have to cut out all carbs to reap the benefits, especially if a low carb diet isn’t ideal for you. Replacing refined carbs, which are heavily processed and low in important nutrients like fiber, with whole grains
Eat more fiber, especially soluble fiber
Soluble fibers absorb large quantities of water and slow the passing of food through the digestive tract.
This can
Fruits, oats, barley, legumes, and certain vegetables, such as broccoli and carrots, are good sources of soluble fiber.
Learn about other fiber-rich foods to add to your diet.
Increase your consumption of probiotics
Probiotics are a type of beneficial bacteria that
Some strains of probiotics have been shown to be particularly effective at helping reduce belly fat in people who are already living with obesity. These include:
- Lactobacillus fermentum
- Lactobacillus amylovorus
- Lactobacillus gasseri
Taking probiotics may help increase beneficial gut flora, reducing the risk of weight gain. Fermented foods like yogurt, kefir, tempeh, kimchi, and pickles are good sources of probiotics.
It’s important to note that probiotics do not directly cause weight loss. They can be a helpful tool when used alongside a nutritious diet and exercise, but they may not have the same effect on everyone.
Always talk with a doctor or a registered dietitian before deciding to add probiotics to your diet.
Eat more protein
Protein is an
Protein can also help
How much protein you need depends on many factors, such as your age, sex, and activity level.
Add eggs to your diet
Eggs are high in protein and low in calories, with about
Some research suggests that eggs can help support weight loss.
For example, one
Eat fatty fish each week or take fish oil
Fatty fish is a
It’s generally recommended to eat fatty fish once or twice per week.
While whole foods are generally the best way to get your vitamins and minerals, if you don’t like eating fatty fish, you can get long-chain fatty acids from fish oil or fish oil supplements.
Be aware that fish oil supplements only provide omega-3s, not protein. In addition, use caution when purchasing fish oil supplements, as supplements are not regulated by the Food and Drug Administration (FDA).
One more note of caution: Be sure to talk with a doctor or dietitian first if you’re considering taking any kind of supplements. Some of them can interact with medications or health conditions you may have.
Eat foods rich in monounsaturated fatty acids
Diets high in monounsaturated fatty acids
Monounsaturated fatty acids are a type of heart-healthy fat found in a variety of foods.
The Mediterranean diet is an example of a diet that’s high in monounsaturated fatty acids. This diet is
Foods high in monounsaturated fatty acids include olive oil, avocados, nuts, and seeds.
Remember to swap unsaturated fats for monounsaturated fats to avoid adding calories if your goal is weight loss.
Certain tweaks to your fitness habits can also promote weight loss.
Add more cardio to your routine
Doing cardio, also called aerobic exercise, is an excellent way to burn calories and improve overall health. Examples of cardio include running, brisk walking, biking, and rowing.
The
- 150 to 300 minutes per week of moderate intensity aerobic physical activity, or
- 75 to 150 minutes per week of vigorous intensity aerobic physical activity, or
- an equivalent combination of moderate and vigorous intensity aerobic activity (ideally, aerobic
activity should be spread throughout the week)
Try resistance training
Losing muscle mass is a common side effect of dieting. This can reduce the number of calories you burn on a daily basis.
Doing resistance exercises regularly
Moreover, resistance training may even be effective at
Do exercises standing instead of sitting
If you’re able, exercising while standing up
By standing, you activate more muscles to maintain balance and hold up your weight. Therefore, you spend more energy working out.
Although this might seem like a minor alteration, for individuals who are able to, standing can be an easy way to strengthen the midsection and maximize your results.
Try high intensity interval training (HIIT)
HIIT is a type of exercise that involves doing intervals of very intense activity, such as sprinting, rowing, or jumping, with short breaks in between.
This method of exercising helps your body
Small changes to your daily habits may also help with weight loss.
Take regular walks
You don’t need to exercise vigorously or spend hours in the gym to reap health benefits.
Regular, brisk walks have been shown to
A
Drink more water
Drinking more water may help support weight management and prevent bloating.
Increased water intake may promote weight loss by very temporarily increasing your metabolic rate, or the number of calories that you burn at rest.
Drinking water before meals may also help you feel fuller, helping reduce calorie intake.
Staying hydrated can also help relieve constipation, which can contribute to bloating.
Try mindful eating
Mindful eating is a technique that helps you recognize and cope with your emotions and physical sensations regarding food and hunger.
It involves:
- eating without distractions
- focusing on your physical hunger cues
- eating only until you feel full
Manage stress
Chronic stress
Additionally, stress
It’s not realistic to completely eliminate stress, but incorporating stress-relieving activities into your daily routine, like yoga or meditation, can help.
Learn more tips for reducing stress.
Keep a food diary
When you’re trying to lose weight, monitoring your diet by keeping a food diary can be helpful. Food diaries can give you insight into your personal eating patterns, portion sizes, and nutrition intake.
You don’t have to do this all the time, but it may be good to keep track of your intake for several days in a row every few weeks. This will make you more aware of your calorie intake and allow you to adjust your eating patterns if needed.
Limit alcohol
Alcohol contains 7 calories for each gram.
Ounce for ounce, beer contains a
If you regularly drink alcohol, cutting back or eliminating it from your diet can be an easy way to reduce calories.
Prioritize sleep
Getting enough quality sleep is important for weight management.
A
Most adults should aim for
Why sneaking extra activities into your day helps
You can easily add extra activities into your day by increasing the amount of
These activities
Easy ways to add extra activity to your daily routine include walking around while talking on the phone, standing up regularly, working at a standing desk, or taking the stairs instead of the elevator whenever possible.
It’s not possible to “target” fat loss in just your abdominal area, but many strategies can help support overall fat loss and weight loss effectively.
Just keep in mind that weight loss won’t necessarily make your abdomen flat. Some people might always carry some extra weight in this area due to genetics and other factors. If you want to learn to accept your body as it is, body neutrality may be a helpful framework.
What to know about overcoming a negative body image
A negative body image can mean being overly focused on comparing your size, shape, or appearance to unrealistic ideals. It can lead to unhealthy self-talk, low self-esteem, and disordered eating patterns.
The following article explores what it means to have a negative body image and includes helpful tips and resources for overcoming it.
What to Know About a Negative Body Image and How to Overcome It