Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks.

Check out these articles here for a calorie calculator and a list of free online tools and apps to track what you’re eating. In this case, about 25 percent of calories. Losing abdominal fat, or belly fat, is a common weight loss goal.

Yes, these data points will help you track your progress.

Brisk walking is a good exercise for reducing belly fat at a beginner’s level. However, the type of fiber is important. Summary There’s some evidence that soluble dietary fiber can lead to reduced amounts of belly fat. It will also let you track results as the weeks go on to prove to yourself that you're making progress.

Include your email address to get a message when this question is answered. 1-minute BURST high-effort exercise (lifting, biking hard, running, etc).

Exercise also leads to reduced inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat (35). Don't forget to include the calories in beverages, cooking oils, salad dressings, and sauces. Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. However, weight loss is not that simple.

Put the two together, and watch that unhealthy midsection shrink. Studies show that added sugar has uniquely harmful effects on metabolic health (3). Make sure the tape measure is level all the way around. Summary Exercise can be very effective for reducing abdominal fat and providing many other health benefits.

Whole grain foods include: brown rice, 100% whole wheat bread and pasta, barley or quinoa. • Cortisone. If you do order out, ask for dressings/sauces on the side in order to cut down on calories. Because you feel full, you won't binge on a can of Pringles and blow your calorie count for the day. For some, resistance training can be a challenge: How much weight should you lift? © 2005 - 2019 WebMD LLC.

References Having it within reach means you don’t need to go anywhere for water throughout the day.

Make sure to program your cardio exercise in with your weight training the right way, though — a 2017 study found that performing cardio and weight training workouts on alternate days was far more effective for burning belly fat than stacking the workouts on top of each other in the same session. ), Total: 591 calories, 29 grams (g) protein, 78 g carbohydrates, 18 g fat, Sandwich made with whole grain bread (2 slices), Total: 666 calories, 41 g protein, 71 g carbohydrates, 25 g fat, Meat (pork, chicken, or turkey breast, lean beef, seafood) (5 oz), Starch (bread, potato, pasta, rice) (1 slice or 1 c), Total: 379-953 calories, 23-53 g protein, 33-109 g carbohydrates, 12-43 g fat, Floater Meal (may be split into two snacks), Total: 629 calories, 31 g protein, 83 g carbohydrates, 20 g fat.

For men, a waist measurement of more than 40 inches (102 centimeters) indicates an unhealthy concentration of belly fat and a greater risk of health problems. Unfortunately, targeting specific parts of your body for fat loss isn't possible. You won't be sabotaged by either of those problems with the Belly-Off Program Diet, which was created for us by the trainer and nutritionist Thomas Incledon, Ph.D., R.D.

This article was co-authored by Laura Flinn. Over time, your stomach should get smaller. This gives your body time to recover and is better for overall fat burning. For example, if your goal is building strength, ACE recommends lifting heavier weights that cause fatigue within just 6 repetitions. 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.

She has a background in the fitness industry with experience teaching group fitness and working as a personal trainer.