FREE SHIPPING ON ORDERS OVER $99.99

How To Lose Weight In Your Stomach?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
Share on facebook
Share on twitter
Share on linkedin
Share on email

How to lose weight in your stomach? One of the best foods to eat to lose weight in your stomach is eating soluble fiber regularly. Fiber absorbs water and forms a gel which helps to slow down food through the digestive system. Research shows that it will make you feel full while promoting weight loss.

How to lose weight in your stomach? Photo credit: Istock-PORNCHAI SODA

It will make you eat less food and calories, which will help put you in a caloric deficit and the result is weight loss. Make sure you eat soluble fibers with every meal daily to help with weight loss in your stomach and all over your body.

Some good examples of soluble fiber foods are:

  • Avocados
  • Legumes
  • Blackberries
  • Brussel Sprouts
  • Broccoli
  • Spinach

Stay away from processed and packaged foods that contain a high amount of trans fats. Those packaged and processed foods are extremely high in calories. Those fats according to animal and observational studies are linked to heart disease, diabetes, insulin resistance and abdominal fat gain.

There was a 6-year study that was done on monkeys who followed a high trans fat diet. And they had 33% more abdominal fat than the group that followed a monounsaturated fat. It is always best to limit your trans fat intake for your overall health benefits.

Follow A High Protein Diet

Protein is vital for building and maintaining muscle. It also does a great job of decreasing the appetite and promoting fullness. Some good protein foods you will never go wrong with are:

  • Meat
  • Fish
  • Chicken
  • Eggs
  • Beans
  • Turkey

Avoid High Sugary Foods

Research studies show that eating a high amount of high sugary foods will lead to a high amount of belly fat gain. A diet that is rich in high sugar is linked to a high amount of chronic disease such as diabetes, heart disease, obesity, and fatty liver disease. The best thing for your overall health and reducing belly fat is to limit your processed foods that have added sugar.

Limit Your Alcohol Intake

Some research studies have shown that drinking too much alcohol can lead to belly fat gain. There was a study on 2000 people that consumed alcohol and it revealed that those people who drank less than one drink per day had less belly fat. As opposed to those who drank more alcohol on the days they drank.

Exercise

Incorporating some form of cardiovascular exercise will help you burn calories and burn belly fat. And that cardio can be swimming, walking, jogging, gardening, cycling, etc. Strength training also will help you burn calories after the workout and that is called the after-burn effect.  The ability to burn calories after the workout.

It will also help you to increase your resting metabolic rate because of the amount of lean muscle mass you have. The best way to preserve your lean muscle mass and prevent the decline as you age is incorporating strength training regularly. You should exercise at least 3 days minimally when it comes to cardiovascular and strength training.

Getting Enough Sleep

There have been research studies that have shown that people who don’t get enough sleep tend to gain more weight and belly fat. A 16-year study that involved more than 68,000 people. It found that people who got less than 5 hours of sleep significantly gained more weight than those who slept 7 hours of more of sleep. It is advisable to try to get at least 7 hours of sleep per day to ensure proper health and weight loss.

Track Your Calories and Exercise

One of the best ways to lose belly fat is tracking what foods you eat. And tracking how many calories you consume daily and how much exercise you do weekly. You can log this into an app or track this in your notebook or diary.

“Make sure you eat soluble fibers with every meal daily to help with weight loss in your stomach and all over your body.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is if you follow a sensible diet and exercise program that puts you in caloric deficit you will lose overall fat and body fat.

If you have any interest in trying any of our Ethical Supplement  products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can get a discount below at this link.

https://offer.ethicalinc.com/suppressant-offer/ ?utm_source=blog

References

  1. Hollis JF, Gullion CM, Stevens VJ, Brantley PJ, Appel LJ, Ard JD, Champagne CM, Dalcin A, Erlinger TP, Funk K, Laferriere D, Lin PH, Loria CM, Samuel-Hodge C, Vollmer WM, Svetkey LP; Weight Loss Maintenance Trial Research Group. Weight loss during the intensive intervention phase of the weight-loss maintenance trial. Am J Prev Med. 2008 Aug;35(2):118-26. doi: 10.1016/j.amepre.2008.04.013. PMID: 18617080; PMCID: PMC2515566.
  2. Spring B, Duncan JM, Janke EA, Kozak AT, McFadden HG, DeMott A, Pictor A, Epstein LH, Siddique J, Pellegrini CA, Buscemi J, Hedeker D. Integrating technology into standard weight loss treatment: a randomized controlled trial. JAMA Intern Med. 2013 Jan 28;173(2):105-11. doi: 10.1001/jamainternmed.2013.1221. PMID: 23229890; PMCID: PMC3684245.
  3. Yoshimura E, Kumahara H, Tobina T, Matsuda T, Ayabe M, Kiyonaga A, Anzai K, Higaki Y, Tanaka H. Lifestyle intervention involving calorie restriction with or without aerobic exercise training improves liver fat in adults with visceral adiposity. J Obes. 2014;2014:197216. doi: 10.1155/2014/197216. Epub 2014 Apr 17. PMID: 24864199; PMCID: PMC4016916.
  4. Patel SR, Malhotra A, White DP, Gottlieb DJ, Hu FB. Association between reduced sleep and weight gain in women. Am J Epidemiol. 2006 Nov 15;164(10):947-54. doi: 10.1093/aje/kwj280. Epub 2006 Aug 16. PMID: 16914506; PMCID: PMC3496783.
  5. López-García E, Faubel R, León-Muñoz L, Zuluaga MC, Banegas JR, Rodríguez-Artalejo F. Sleep duration, general and abdominal obesity, and weight change among the older adult population of Spain. Am J Clin Nutr. 2008 Feb;87(2):310-6. doi: 10.1093/ajcn/87.2.310. PMID: 18258619.
  6. Dutheil F, Lac G, Lesourd B, Chapier R, Walther G, Vinet A, Sapin V, Verney J, Ouchchane L, Duclos M, Obert P, Courteix D. Different modalities of exercise to reduce visceral fat mass and cardiovascular risk in metabolic syndrome: the RESOLVE randomized trial. Int J Cardiol. 2013 Oct 9;168(4):3634-42. doi: 10.1016/j.ijcard.2013.05.012. Epub 2013 May 25. PMID: 23714599.
  7. Bacchi E, Negri C, Targher G, Faccioli N, Lanza M, Zoppini G, Zanolin E, Schena F, Bonora E, Moghetti P. Both resistance training and aerobic training reduce hepatic fat content in type 2 diabetic subjects with nonalcoholic fatty liver disease (the RAED2 Randomized Trial). Hepatology. 2013 Oct;58(4):1287-95. doi: 10.1002/hep.26393. Epub 2013 Aug 22. PMID: 23504926.
  8. Ohkawara K, Tanaka S, Miyachi M, Ishikawa-Takata K, Tabata I. A dose-response relation between aerobic exercise and visceral fat reduction: systematic review of clinical trials. Int J Obes (Lond). 2007 Dec;31(12):1786-97. doi: 10.1038/sj.ijo.0803683. Epub 2007 Jul 17. Erratum in: Int J Obes (Lond). 2008 Feb;32(2):395. PMID: 17637702.
  9. Keating SE, Hackett DA, Parker HM, O’Connor HT, Gerofi JA, Sainsbury A, Baker MK, Chuter VH, Caterson ID, George J, Johnson NA. Effect of aerobic exercise training dose on liver fat and visceral adiposity. J Hepatol. 2015 Jul;63(1):174-82. doi: 10.1016/j.jhep.2015.02.022. Epub 2015 Apr 8. PMID: 25863524.
  10. Nicklas BJ, Wang X, You T, Lyles MF, Demons J, Easter L, Berry MJ, Lenchik L, Carr JJ. Effect of exercise intensity on abdominal fat loss during calorie restriction in overweight and obese postmenopausal women: a randomized, controlled trial. Am J Clin Nutr. 2009 Apr;89(4):1043-52. doi: 10.3945/ajcn.2008.26938. Epub 2009 Feb 11. PMID: 19211823; PMCID: PMC2667455.
  11. Batterham RL, Heffron H, Kapoor S, Chivers JE, Chandarana K, Herzog H, Le Roux CW, Thomas EL, Bell JD, Withers DJ. Critical role for peptide YY in protein-mediated satiation and body-weight regulation. Cell Metab. 2006 Sep;4(3):223-33. doi: 10.1016/j.cmet.2006.08.001. PMID: 16950139.
  12. Dorn JM, Hovey K, Muti P, Freudenheim JL, Russell M, Nochajski TH, Trevisan M. Alcohol drinking patterns differentially affect central adiposity as measured by abdominal height in women and men. J Nutr. 2003 Aug;133(8):2655-62. doi: 10.1093/jn/133.8.2655. PMID: 12888654.
  13. Kavanagh K, Jones KL, Sawyer J, Kelley K, Carr JJ, Wagner JD, Rudel LL. Trans fat diet induces abdominal obesity and changes in insulin sensitivity in monkeys. Obesity (Silver Spring). 2007 Jul;15(7):1675-84. doi: 10.1038/oby.2007.200. PMID: 17636085.
  14. Mozaffarian D, Pischon T, Hankinson SE, Rifai N, Joshipura K, Willett WC, Rimm EB. Dietary intake of trans fatty acids and systemic inflammation in women. Am J Clin Nutr. 2004 Apr;79(4):606-12. doi: 10.1093/ajcn/79.4.606. PMID: 15051604; PMCID: PMC1282449.
  15. Oh K, Hu FB, Manson JE, Stampfer MJ, Willett WC. Dietary fat intake and risk of coronary heart disease in women: 20 years of follow-up of the nurses’ health study. Am J Epidemiol. 2005 Apr 1;161(7):672-9. doi: 10.1093/aje/kwi085. PMID: 15781956.
  16. Dorfman SE, Laurent D, Gounarides JS, Li X, Mullarkey TL, Rocheford EC, Sari-Sarraf F, Hirsch EA, Hughes TE, Commerford SR. Metabolic implications of dietary trans-fatty acids. Obesity (Silver Spring). 2009 Jun;17(6):1200-7. doi: 10.1038/oby.2008.662. Epub 2009 Feb 19. Erratum in: Obesity (Silver Spring). 2009 Jul;17(7):1474. PMID: 19584878.
  17. Burton-Freeman B. Dietary fiber and energy regulation. J Nutr. 2000 Feb;130(2S Suppl):272S-275S. doi: 10.1093/jn/130.2.272S. PMID: 10721886.
  18. Dikeman CL, Fahey GC. Viscosity as related to dietary fiber: a review. Crit Rev Food Sci Nutr. 2006;46(8):649-63. doi: 10.1080/10408390500511862. PMID: 17092830.
  19. Baer DJ, Rumpler WV, Miles CW, Fahey GC Jr. Dietary fiber decreases the metabolizable energy content and nutrient digestibility of mixed diets fed to humans. J Nutr. 1997 Apr;127(4):579-86. doi: 10.1093/jn/127.4.579. PMID: 9109608.

More great content you may like

More great content you may like

Before you finish your last lap...

Don’t miss any of our great newsletters.