According to the latest CDC data, 41.9% of US adults aged 20 or older have obesity. In a previous study, the agency noted that 73.6% of adults within the same age range are overweight or have obesity.
Those figures align with a 2021 Gallup survey’s findings on how US adults regard their weight. In it, more than four in 10 characterized themselves as overweight.
If that’s how you describe yourself, especially around the waist, it’s time to shed off some pounds. It’s particularly vital to learn how to reduce belly fat, as this fat can put you at risk of heart disease. Likewise, it may raise your odds of getting type 2 diabetes, high cholesterol, or stroke.
Don’t worry, as we’re here to share some guidelines on how to get rid of belly fat. So, keep reading, as trimming your waistline may help you live longer.
Ditch Foods With Trans Fat
Trans fat is a dietary fat considered the worst type of fat for health. It results from converting liquid oils into solid fats (i.e., margarine or shortening). Small amounts are in red meats and dairy, but they’re more common in processed foods.
Anything battered or fried and goods like cakes and doughnuts are high in trans fat.
The problem with trans fat is that it can lead to weight gain if consumed in high amounts. That includes increased visceral fat, the fat that lies deep inside the abdomen.
So, one of the first steps to removing stubborn belly fat is avoiding trans fat. It’s not as common in the US anymore, but imported products can still contain them. Thus, always read product labels and ditch those with this unhealthy dietary fat.
Limit Intake of Added Sugars
The recommended daily added sugar limit for women is 25 grams. For men, it’s 36 grams.
However, US adults consume 77 grams per day, on average. That’s over three times more than the recommended amount for women and twice higher than for men.
Unfortunately, a high intake of added sugars can lead to more fat deposits in the abdomen. It can also result in an increased fatty deposit around the heart.
Soft drinks, sweetened fruit drinks, and sports drinks are the top sources of added sugars. Therefore, cutting back on these beverages should be a priority if you aim to get rid of stomach fat.
Pump Things Up with Aerobic Exercises
The term aerobic means “with oxygen,” so exercises in this category have a lot to do with breathing. They involve breathing controls that ensure enough oxygen gets supplied to your muscles. That O2 supply, in turn, enables your muscular system to move more and burn more fuel.
Because of how aerobic exercises work, they help convert more calories into energy. In addition, they burn more fat, including those stored in your belly.
However, studies found that an exercise’s duration affects how much fat it can burn.
For example, a 2015 study looked at the effects of a 300-minute vs. a 150-minute weekly program. It also involved postmenopausal women performing aerobic exercises. The researchers noted that the 300-minute regimen led to more fat loss.
Cycling, swimming, rowing, and walking are examples of aerobic exercises.
Consider Strength Training Too
Strength training is an exercise program that uses one or more muscle groups for a specific task. Many people also call it resistance training or weight training. Examples are squatting, weight lifting, push-ups, and using resistance bands.
People strength train for many reasons, such as building muscle or boosting endurance.
However, a new study discovered that resistance training could burn fat, too! Indeed, researchers found that it alone can help people lose up to 1.4% of their body fat. Best of all, they also found that it can reduce visceral fat.
So, why not consider adding strength training to your weekly exercise program? Combining it with aerobic exercises may help you lose more weight and belly fat.
Try Non-invasive Fat Removal Treatments
In some people, proper diet and exercise cause weight and fat loss except in the belly. So, if the same goes for you, you might want to explore non-invasive fat removal procedures. These treatments don’t require surgery and work on small bulges of stubborn belly fat.
However, not everyone is a candidate for these treatments, so it’s best to see a medical provider first. That can help the specialist determine which procedure is best for you.
Emsculpt NEO is a non-invasive, FDA-cleared body contouring procedure. Moreover, it doesn’t only burn fat; it also sculpts muscle simultaneously. It uses highly-focused, precise electric magnetic energy to stimulate targeted muscles.
That stimulation triggers powerful contractions in the muscles, equivalent to doing crunches. As a result, it builds, strengthens, and tones the abdominal muscles. In addition, all those movements lead to the muscles burning the fat cells around them.
Cryolipolysis (Fat Freezing)
Cryolipolysis, patented under “CoolSculpting,” is another non-invasive fat-reduction technique. It utilizes a device known as an applicator to freeze the fat cells under the skin. The device also suctions or vacuums the fatty bulge to assist with its breakdown.
Radiofrequency lipolysis is a heat-based treatment for fat reduction. It utilizes a radio frequency to heat fat cells without the applicator touching the skin. The high temperature then breaks the fat cells apart, reducing fatty tissues.
Like the other treatments above, laser lipolysis removes smaller amounts of belly fat. It also works like radiofrequency lipolysis, using heat to break down fat cells. The chief difference is that it utilizes laser technology as its heat source.
That’s How to Reduce Belly Fat
Remember: Alongside a 10-centimeter increase in belly fat comes an increase in mortality. It’s an 8% jump for women, while it’s a 12% increase for men.
Thus, it pays to keep your waistline in check. And since you now know how to reduce belly fat, it’s time to apply your newly-gained knowledge in the real world ASAP. The sooner you do, the sooner you can feel healthier, from inside to out.