Losing belly fat can be daunting, but it is crucial for maintaining overall health and reducing the risk of chronic diseases. Belly fat, particularly visceral fat, surrounds your internal organs and is linked to conditions like type 2 diabetes, heart disease, and certain cancers. We at Designer Wellness are here to support you in all your health goals. Below are ten scientifically-backed strategies to help you shed those extra inches around your waistline.
1. Reduce Alcohol Intake, Especially Mixed Drinks
Alcoholic beverages, especially sugary mixed drinks, are high in empty calories and can contribute significantly to belly fat. A study published in the journal Obesity found that excessive alcohol consumption, particularly beer and spirits, is associated with an increase in abdominal fat.
Mixed drinks often contain high levels of sugar, leading to additional calorie intake without any nutritional benefit. Reducing alcohol intake not only helps in cutting down these extra calories but also prevents the hormonal imbalances caused by alcohol that can lead to fat storage in the abdomen.
Pro Tip: Stick to naturally no-calorie mixers in alcoholic drinks and limit drinks to no more than two a week.
2. Cut Back on Refined Carbs
Refined carbohydrates, such as white bread, pasta, and sugary snacks, can cause rapid spikes in blood sugar levels, leading to increased fat storage, particularly in the belly area. According to a study in the American Journal of Clinical Nutrition, diets high in refined carbs are linked to increased abdominal fat. Opt for whole grains and complex carbs, which are digested more slowly and provide a steady release of energy, keeping you fuller for longer and reducing the likelihood of overeating.
Pro-Tip: Stick to whole-food carbs like fruits, peas, winter squash, beans, and lentils. Add berries to your Designer Wellness protein shake, which are high in fiber and low in sugar.
3. Participate in High-Intensity Interval Training (HIIT)
High-intensity interval Training (HIIT) involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. Research published in the Journal of Obesity indicates that HIIT is highly effective in burning fat, including visceral fat. HIIT workouts increase your metabolic rate even after the exercise session has ended, leading to more calories burned throughout the day. Incorporating HIIT into your fitness routine can help you achieve faster and more significant results in reducing belly fat.
4. Increase Protein Intake
Increasing your protein intake can boost your metabolism, reduce cravings, and help you feel fuller for longer periods. A study in the Nutrition & Metabolism journal found that higher protein intake is associated with a lower risk of abdominal fat gain. Protein-rich foods, such as lean meats, Designer Wellness protein powders, fish, eggs, and legumes, aid in muscle building and fat loss, contributing to a leaner waistline. Additionally, protein has a higher thermic effect than fats and carbs, meaning your body burns more calories digesting protein.
Pro Tip: Consumer 20-30g of lean protein at each meal to help spread out your protein and get the most benefits. Examples of 20-30g of protein include 1 scoop of Designer Whey, two scoops of Designer Plant, two scoops of Designer Egg, two scoops of Designer Lite, two scoops of Aria women’s wellness protein powder, two scoops of Designer Soy, 3 ounces of chicken breast or fish, 1 cup of tofu or tempeh, 1 cup beans, three eggs, 1 cup cottage cheese, 1 cup Greek yogurt, or 1 cup Skyr.
5. Practice Breath Work to Decrease Stress and Cortisol Levels
Stress management is crucial for losing belly fat because high stress levels can increase cortisol production. Cortisol is a hormone released in response to stress, and prolonged elevated levels can promote fat storage around the midsection. A study in the Psychoneuroendocrinology journal highlighted that practicing breathwork and other stress-reducing techniques can significantly lower cortisol levels. Engaging in deep breathing exercises helps activate the parasympathetic nervous system, promoting relaxation and reducing stress-induced fat accumulation.
Pro-Tip: Check out our blog on a stress-reducing diet to help you find your calm further.
Understanding Cortisol and Its Fluctuations
Cortisol is often called the "stress hormone" due to its role in the body's response to stress. It is produced by the adrenal glands and released into the bloodstream in response to stressful situations.
How Cortisol Affects Belly Fat
Cortisol influences various bodily functions, including metabolism, inflammation, and immune response. When cortisol levels are elevated for prolonged periods, it can lead to increased appetite and cravings for high-calorie foods, particularly those high in sugar and fat. This can result in weight gain, especially around the abdominal area. A review in the Obesity Reviews journal discusses how chronic stress and high cortisol levels are linked to increased abdominal fat.
Daily Fluctuations of Cortisol
Cortisol levels fluctuate throughout the day in a natural rhythm known as the diurnal cycle. Typically, cortisol levels peak in the early morning, helping wake you up and start your day. They gradually decline throughout the day, reaching their lowest point in the evening, which helps prepare your body for sleep. Chronic stress can disrupt this natural cycle, causing elevated cortisol levels throughout the day and night. This disruption can lead to weight gain, sleep disturbances, and other health issues.
6. Get Enough Sleep
Adequate sleep is essential for weight management and overall health. A study published in the journal Sleep found that individuals who do not get enough sleep are likelier to gain weight, including belly fat. Aim for 7-9 hours of quality sleep each night to support optimal metabolic function and hormonal balance. Poor sleep can disrupt your body's hunger hormones, increasing cravings for unhealthy foods and leading to weight gain.
Pro-Tip: Many people find that having a small snack that is high in protein with a little bit of carbohydrates before bed helps them sleep better. Try our Protein Smoothie in fun pouches to help you get 12g of high-quality protein with a dash of carbs.
7. Stay Hydrated
Drinking plenty of water can help regulate your metabolism and reduce bloating. Staying hydrated is also crucial for overall health and can help you feel more energized and less likely to overeat. A Journal of Clinical Endocrinology & Metabolism study found that drinking water can increase metabolism by 30% for up to 40 minutes. This temporary boost in metabolism can help with weight loss and fat reduction.
Pro-Tip: Add water to your Designer Wellness smoothies to help your ingredients blend and boost your water intake.
8. Incorporate Healthy Fats
Healthy fats, such as those in avocados, nuts, seeds, and olive oil, can help you feel satiated and prevent overeating. These fats also support various bodily functions, including hormone production and brain health. A study in the American Journal of Clinical Nutrition highlighted that diets rich in monounsaturated and polyunsaturated fats are associated with reduced belly fat. Replacing saturated fats with healthier fats can help improve body composition and reduce abdominal fat.
Pro-Tip: add avocado, chia seeds, flax seeds, or cashews to your Designer Wellness smoothie and enjoy an extra creamy smoothie loaded with healthy fats!
9. Avoid Sugary Beverages
Sugary drinks, including soda and fruit juices, are high in calories and can contribute to weight gain, particularly around the belly. A study in the Journal of Nutrition found that consuming sugary beverages is linked to increased visceral fat. Opt for water, herbal teas, or other low-calorie beverages instead. Reducing your intake of sugary drinks can significantly cut down your calorie intake and help prevent belly fat accumulation.
Pro-Tip: Avoid using juice as your liquid in smoothies, and use milk, non-dairy milk, or water instead to avoid adding too much sugar to your smoothies.
10. Maintain a Balanced Diet
A balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains, is essential for losing belly fat and maintaining overall health. Avoid processed foods and focus on nutrient-dense options to support your weight loss goals. A study in the Journal of the American Dietetic Association found that a diet rich in fiber and low in refined carbohydrates and sugars is associated with lower abdominal fat. Incorporating a variety of whole foods ensures you get the necessary nutrients to support metabolic health and fat loss.
Implementing these scientifically-backed strategies can effectively reduce belly fat and improve overall health. Remember, consistency is key, and combining multiple approaches will yield the best results. Prioritize sustainable lifestyle changes over quick fixes to achieve long-term success in your weight loss journey.
