We All Have Belly Fat… But Which Kind Do You Have? Find Out How to Lose YOUR Belly Fat Faster
Are you tired of your belly being bigger than you want it to be? Have you tried dieting and exercising, but nothing makes your belly shrink?
Don’t despair! Let me tell you about the six types of belly fat and how to tackle them.
Your belly fat may be caused by something that requires a different approach than simply reducing your intake and exercising more.
Cardiologists warn that belly fat is dangerous because it’s linked to heart disease. Studies have shown that people carrying extra weight and fat in their stomach area are at a greater risk for heart attacks.
1) Stressed-Out Belly Fat
If your upper belly (right below your ribs) spills over your shorts or protrudes when you sit, you may have Stressed-Out Belly Fat.
Do you feel out of breath or uncomfortable? Those are the symptoms.
Stressed-out belly fat is caused by stress (hence the name) and lack of sleep. Your exhaustion is slowing down your metabolism and fat is settling in your upper abdomen.TRENDING: Science Reveals Easy, No-Workout Ways to Lose Weight… While You Snooze!
How to fix it:
1. Take control of your sleeping habits. Go to bed earlier and stop using your computer, tablet, and smartphone 30 minutes before bedtime.
2. Eat an earlier dinner so your body can digest supper well before you go to sleep.
3. You don’t have to work out until you drop, but a little low-impact yoga will aid in relaxation and digestion.
4. Say no to caffeine in the evening so your body can relax for a good night’s sleep.
2) Tiered Belly Fat
If your stomach has two layers—fat on top and then another layer of fat near the belly button—you have tiered belly fat. There’s typically fat around the belly AND fat around the hips.
How to fix it:
Tiered belly fat can be conquered by changing your lifestyle. You need to move around more.
1. First, no smoking, and alcohol consumption must be moderate.
2. Tiered belly fat is caused by not burning enough calories. Engage in some form of physical activity.
Pick something you like. You don’t have to run till you collapse. Just walk, bike, swim, or whatever you enjoy.
Even 20 minutes a day will jumpstart your metabolism.SPECIAL: What’s REALLY Causing Your Weight Gain, High Blood Pressure & Constant Fatigue (If You’re Over 30 You Need to See This)…
3. Make small changes in your diet to lose some weight.
Decrease fatty snacks and sugar. A little here and there is fine, but the keyword is “little.”
Focus on lean proteins like fish and eggs. Eat more whole grains, vegetables, and fruit. Read labels when you purchase snacks. Low- or no-salt pretzels and popcorn are easier to burn off than potato chips and French fries.
Try to satisfy chocolate cravings with a square or two of dark chocolate. You can have any dessert you want… if you just have a few bites of it.
I know, this is all easier said than done, but there are people who do that and it’s the best way to indulge without contributing to belly fat. Or, if you don’t have many sweets or snacks for 5 or 6 days, you can have a little extra on the 7th day.
Figure out what works for you.
It may take some time to reduce your belly, but stick with the plan and you’ll succeed.
3) Mommy Belly Fat
This is a common one. During pregnancy, your body builds up fat to protect the fetus. After your baby is born, you might have some loose skin and extra fat beneath your waistline from muscles that stretched during pregnancy.
How to fix it:
1. Wait until a month after your baby is born to begin belly exercises. Leg lifts are a great way to strengthen and tighten your stomach.
2. Breastfeeding, drinking lots of water, walking your baby in a stroller, and getting as much sleep as you can (a bit challenging, but nap when baby naps) can do wonders. Eat the foods mentioned in #3 of the Tiered Belly section above; if you’re breastfeeding, you’ll be extra motivated to eat healthy food so your baby gets all of the right nutrients in your milk.
Light weight-lifting can also help with post-pregnancy weight. Some moms use their babies as weights. You can lay on your back and lift your baby above you for “airplane rides.” Baby will love it!
And if you’re now a grandmother but are still carrying a “mummy tummy,” these tips can still work just as well now!SPECIAL: New Research Reveals How to Get Your Brain to Tell Your Body to Burn More Fat
4) Bloated Belly
Bloated belly is caused by dairy, gluten, wheat, fructose, and similar foods consumed during the day. Gas and fluid cause abdominal bloating as these types of foods are digested.
If your belly is flat in the morning and bloated at the end of the day, this is probably what is causing it.
How to fix it:
1. A probiotic supplement should help if you feel bloated and uncomfortable.
2. If a probiotic doesn’t do the trick, make an appointment with a dietitian who handles Irritable Bowel Syndrome. Low-FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) diets are effective for bloated bellies as well.
Here is part of a dietitian’s list of substitutions that will help you avoid the daily bloat:
- Swap whole-meal or multigrain bread for plain, gluten-free bread
- Swap plain flour for buckwheat flour
- Swap garlic for garlic-infused olive oil
- Swap onion for onion-infused olive oil
- Swap cabbage for kale
- Swap leek for ginger
- Swap blueberries for strawberries
- Swap cherries for grapes
- Swap apples for dragon fruit
- Swap regular cow’s milk for lactose-free milk
- Swap yogurt for lactose-free yogurt
- Swap almonds for macadamias
- Swap cashews for peanuts
- Swap honey for maple syrup
5) Beer Or Wine Belly
Who doesn’t want to have a beer or a glass of wine now and then? It’s okay if you just have one or two drinks a day (like Europeans who serve wine every night with dinner)… but if you’re enjoying more than a few beers or glasses of wine daily, your belly is going to show it.
The alcohol will lead to the production of visceral fat, which is the worst type of fat because it sits against the abdominal wall and traps stored fat. Visceral fat is also dangerous because it resides near your important organs.BRAND-NEW: 5 “Living Nutrients” That Can Trigger Rapid Fat Loss!
How to fix it:
You’d be amazed at how decreasing your alcohol consumption can help you drop weight.
1. Experiment with creating low-calorie/healthy mocktails.
2. Limit yourself to 1 or 2 drinks per day. Then your body won’t have to work on burning off alcohol calories before it starts burning off food calories.
6) Muffin Top Belly Fat
Muffin top bellies are often caused by hormonal issues. If your lower waist has soft fat, you might be suffering from insulin resistance and Polycystic Ovary Syndrome may be increasing your insulin levels.
High carbohydrate intake and genetics cause muffin top bellies to develop as we age.
How to fix it:
1. Cut out as many carbs as you can from your diet.
The easiest ways to reduce your carb intake are to avoid soda and fruit juice, reduce bread consumption, use natural sweeteners, request veggies at restaurants when you’re offered potatoes or bread, choose flours made from coconuts and nuts in lieu of wheat, and drink almond or coconut milk instead of cow’s milk.
Be aware that carrots, beets, sweet potatoes, peas, lima beans, and corn are all high in carbs.
Opt for Greek yogurt and cheese when eating dairy. They have less carbs than fruit-flavored yogurt, frozen yogurt, and pudding.BRAND NEW: These Delicious Desserts Can Help You Burn Fat & Lose Weight
2. Squeeze a little exercise into your schedule. Pick something you’ll be able to stick to. Again, even a 20-minute walk each day will help.
If you like to watch television or listen to music while you work out, you might want to get a stationary bike and pedal while you watch your shows or rock out to some tunes.
3. See your general practitioner or endocrinologist to check your hormones and find out what the doctor recommends.
As you can see, your belly fat can originate from several different health issues. Once you determine what’s causing your belly fat, you can customize your approach to successfully win the battle against it.
The Best Diet For Getting Rid Of Belly Fat
No matter which type of belly fat you have… maintaining a healthy diet can go a long way in reducing belly fat and helping you reach your weight loss goals.
So, you might be wondering which diet specifically is best for getting rid of belly fat. Keto? Paleo? Vegan? South Beach?
According to one doctor… none of the above! Instead, he recommends…
The Mediterranean diet.
Dr. Steven Masley, a renowned medical doctor with a reputation for helping hundreds of his patients lose significant weight, wrote the following:
According to these multiple clinical studies, a Mediterranean diet was equally effective for weight-loss as was a low-carb eating plan (such as Paleo), and more effective than a standard low-fat eating plan. Plus: when comparing to a low-fat or low-carb diet, followers of a Mediterranean diet showed more improvement in cholesterol levels, blood sugar, and blood pressure control than any other diet plan.
So, studies have shown that the Mediterranean diet is often the MOST effective for weight loss and getting rid of belly fat.
And in addition, this diet is also great for improving your health. Dr. Masley continued:
Even for people with type 2 diabetes, the Mediterranean diet turns out to be the best path for weight-loss. In a different meta-analysis of nine randomized dietary trials with over 1,000 patients, researchers concluded that when a Mediterranean diet was compared to the American Diabetic Association diet, a low-fat diet, or a low-carb diet, once again the Mediterranean diet showed superior results for blood sugar control, weight-loss, and lipid profile changes.
The idea that you could lose 10-22 pounds (and keep the weight off), improve your blood sugar and cholesterol profile, and lower systemic inflammation, all while enjoying delicious Mediterranean food, sounds almost too good to be true.
But…it is true!
Here’s A “No-Workout” Tip That Will Burn More Of ANY Kind of Stubborn Belly Fat…
While it’s obvious that a healthy diet and some exercise can really help melt off belly fat…
There are also some simple, research-proven ways to get rid of belly fat with NO workouts and NO restricted eating habits required.
What do these things all have in common?
Sleep with less clothing on, open a window at night, or turn down the thermostat before you go to bed.
If you guessed that all of these things will help you stay cooler at night, you’re right!
And studies have shown that when you’re colder, your body works harder to keep you warm…
But…how cold does it need to be before you really start to see a difference in your body and your fat burn?