If there is one spot on our bodies that a lot of women seem to commonly scrutinize, it’s our bellies. More than our thighs or butt, our bellies seem to remind us that we no longer have the metabolism we did when we were 20. We work out to stay fit and lose weight, but it’s hard to get rid of belly fat! But, there are some things you can try to help slim this area!
Just a reminder – there’s no trick to losing fat around your midsection. To lose fat around your belly, you have to lose fat in your whole body. And the truth is, some people are more predisposed to having belly fat. But – you can help your body get into the best possible condition to lose your belly fat, and you can help your belly look as slim and toned as possible without actually losing weight. Here are 6 tips that could help you finally get rid of your stubborn belly fat for good!
Get Rid of Belly Fat
#1 | Practice Good Nutrition
To lose weight, you need to make sure you are eating fewer calories than you’re using during the day. And because most women overestimate the amount of movement they do and underestimate the amount of food they eat, tracking calories is an easy way to be in a caloric deficit. Keep in mind that you don’t need to have a drastic deficit. In fact, sustainable weight loss comes from keeping a small deficit. You also need to keep a focus on foods that cause bloating, which will make your belly look and feel bigger. Reducing sugar and increasing soluble fiber can also help your belly look slimmer.
#2 | Don’t Skip Your Core
Another important step in shrinking your belly is to work your abs. Think about it like this: you want the muscles underneath your belly fat to be zipped up. Loose, flabby abs are going to make the pooching seem more obvious and pronounced. To really pull in your ab muscles, work all parts of your abs. Exercises like bicycle crunches, ab wheels (like this one), Russian twists, and planks are good options. But I have to say it again… You can’t “spot train” your body. To lose your belly fat, you need to lose fat all over your body.
#3 | Stress Less
We’ve been told for years that stress leads to higher cortisol levels. Those high cortisol levels have several adverse reactions in our bodies, including inflammation and, according to The American Institute of Stress, higher belly fat. To get rid of belly fat, you should try to lower your stress and cortisol levels. Meditation, deep breathing, and mindfulness can all help lower stress levels. That’s all well and good, but if you’re anything like me, being mindful and deep breathing is hard. These tools: a focus tool and meditation sound bath tool can help make your practice easier by helping you reduce distractions.
#4 | Walk Everyday
To lose your belly fat, you need to lose fat all over your body. And while lots of exercise programs can help you lose weight, brisk walking seems to be incredibly effective. One reason is that walking is accessible to most people, no matter their fitness level. And with the proper gear, you can walk in almost any weather. The goal is to keep your walk at a moderate to high intensity pace. That means, you should be able to say a few words and maybe even carry on a conversation, but you shouldn’t be able to sing, and you should be breathing pretty heavily. Upgrade your walk with these super-cute and supportive shoes that I absolutely love!
#5 | Lift Weights
Lifting weights helps get rid of your belly fat in two ways. First, since it is a form of exercise, it can help you lose weight and fat all over your body, including your belly. Second, weight lifting will help you increase your lean muscle mass. The more lean muscle you have, the more calories your body uses over the course of your day. (Small side note: we’re talking about a few calories.) The real benefit is weight lifting can torch calories. And since muscle takes up less space than fat, you’ll be slimmer and toned, even if the number on the scale doesn’t move. This dumbbell option, that I’ve recommended before, gives you a lot of weight range for many moves, and it takes up less space than other weights.
#6 | Aim for Better Sleep
If you need one more reason to take your sleep hygiene seriously, here it is. In a new study from the Mayo Clinic, researchers discovered a connection between poor sleep and an increase in calorie intake. Interestingly, the calorie increase only led to a little bit of weight gain, but an 11% increase in visceral body fat, or body fat around the organs, and specifically around the belly. So to help you get rid of belly fat, you need to consistently get good sleep. To get the best sleep you can, make sure you’re creating a sleep atmosphere that soothes and supports good sleep. This super-popular, thermoregulating, washable silk nightgown and this silk pillowcase and mask set can help you regulate your temperature for better sleep.
Which of these tips to lose your stubborn belly fat resonates with you the most? Are you already doing any of them? Do you have other tips we should try? Let me know in the comments below!
Don’t miss out! Get our blog posts sent right to your inbox by clicking here to subscribe to the newsletter.