How can i reduce my abdomen

Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain. Studies show that added sugar has uniquely harmful effects on metabolic health 3.

Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose , can lead to fat building up around your abdomen and liver 6. Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat 4 , 5.

It increases abdominal fat and liver fat, which leads to insulin resistance and various metabolic problems 7. Liquid sugar is worse in this regard. Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.

Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar. Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose. Summary Excess sugar consumption may be the primary driver of excess fat in the abdomen and liver. This is particularly true of sugary beverages like soft drinks.

Protein may be the most important macronutrient for weight loss. If weight loss is your goal, adding protein may be the single most effective change you can make to your diet. Not only can protein help you to lose weight, but it may also help you to avoid regaining weight Protein may be particularly effective in reducing abdominal fat.

One study showed that people who ate more and better protein had much less abdominal fat Another study indicated that protein was linked to a significantly reduced chance of abdominal fat gain over 5 years in women This study also linked refined carbs and oils to more abdominal fat and linked fruit and vegetables to reduced fat.

Therefore, this may be a good range to try. Try increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products. These are the best protein sources for your diet. When following a vegetarian or vegan diet, check out this article on how to increase your protein intake.

If you struggle with getting enough protein in your diet, a quality protein supplement — like whey protein — is a healthy and convenient way to boost your total intake. You can find plenty of protein powder options online. Summary Eating plenty of protein can boost your metabolism and reduce hunger levels, making it a very effective way to lose weight. Several studies suggest that protein is particularly effective against abdominal fat.

This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight More than 20 randomized controlled studies have now shown that low carb diets sometimes lead to 2—3 times more weight loss than low fat diets 19 , 20 , This is true even when those in the low carb groups are allowed to eat as much as they want, while those in the low fat groups are calorie restricted.

And finally, cut out sports drinks, sugar sweetened drinks and other foods that have a lot of added sugar in them. Be aware that low-fat options might have high amounts of added sugar in them. Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do.

Go for foods that are rich in protein and low in fat known as lean protein sources as some sources of protein can be high in saturated fat. Alternatively, there are lots of protein products on the market, such as supplements and powders, but if you decide to use these make sure you have a trained sports dietitian or nutritionist supervising your diet.

Any form of exercise for at least 30 minutes a day is good for you. Use every opportunity to become fit whether you are at home, at work or with friends. This could include cycling to work or getting off the bus or train one or two stops early. There are lots of types of exercise you can try. But combining resistance strength exercise and cardiovascular exercise is ideal.

Resistance exercises are a great way of helping you to maintain your muscle mass and your glucose metabolism the way your body processes sugar and uses it for fuel , which are important for managing your weight. Resistance training has also been shown to reduce fat around your tummy area. This will really get your heart rate up and burn the fat. HIIT basically means that you go all out for a short burst, followed by a lower-intensity exercise or rest — and then repeat.

This form of training is good for people with very busy lifestyles as they can get similar health benefits in a shorter duration of time. A few small changes in your lifestyle can make a big difference and reduce your waist circumference. So, reduce your portion sizes, cut out sweet treats and alcohol, meet recommended guidelines for exercise, and increase your intake of fruit and veg.

In addition, strength training exercises are recommended at least twice a week. Even healthy people become unhealthy sometimes. Health insurance can help you get prompt access to the treatment and support you need to help you get back on the road to recovery. Learn more with our useful guide to understanding health insurance.

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Third party websites are not owned or controlled by Bupa and any individual may be able to access and post messages on them. To get started, lift weights at least two days per week and work up from there, says Gagliardi. Adding healthy fats, in the form of monounsaturated and polyunsaturated fats, can help you feel more satisfied with your meals.

Yasi Ansari , M. Just remember to enjoy them in moderation as they're still very calorie-dense, Ansari says. This helps them grow bigger and stronger, nudging out body fat in the process. As a general rule of thumb, aim to get at least 70 grams of protein throughout the day, says Dr.

This is especially important before you exercise. The result? You eat more calories than you burn and end up with excess belly fat. To avoid feeling hungry after a workout, eat a snack with at least 12 grams of protein before exercising , says Dr.

Then, eat a protein-rich snack that also includes some carbs, like a protein bar with whole grains. Aim to do ab work three or four times a week on non-consecutive days with at least 24 hours of rest in between sessions, says Gagliardi.

During those sessions, you can start with simpler moves like crunches, bicycle crunches, and planks. Even though you may only be directly targeting your abs three or four times a week, you should still be activating your core aka, tightening your ab muscles in every workout you do, says Gagliardi.

There are tons of different ab workouts you can do right in your home. Stress can mess with every part of your body —but how you deal with it can make or break your weight loss goals. The truth is, eating food to make yourself feel better is usually a whole lot easier than actually facing the stress head-on. Stress-eating can only lead to one thing: growing your belly rather than whittling it. Find a way to remedy the solution or talk through it with a therapist rather than turning to a bag of Doritos.

Case in point: One review and meta-analysis from the U. On top of that, they preferred to munch on fatty foods full of empty calories, like chips. Although it will vary from person to person on how much sleep you actually need to be most effective and therefore make progress toward your weight loss goals , the ideal number is typically seven or eight hours, says Dr.

To lose weight, you simply have to consume fewer calories—but that can be tough when feelings of hunger start creeping in. One good plan of attack?