Tips For Safely Getting Rid Of Belly Fat

Belly, or visceral fat, refers to fat cells that get packed around and between our abdominal organs, adding inches to the waistline.

Safely getting rid of the belly fat is more doable than many people realize. Inches around our middle will come off when we participate in regular aerobic exercise and consume a high fiber, low sugar, reduced carb diet that provides adequate protein, plus enough healthy fats to satisfy appetite and energy needs.

Nothing more is necessary; however, there are a few other things we can do that may enhance the fat burning process:

  • Drink two to four cups of green tea every day. Green tea is full of antioxidants called catechins that help burn-off fat cells.
  • Take in plenty of calcium and vitamin C. A hormone instructing the body to store abdominal fat is released when calcium is lacking. Vitamin C helps balance cortisol (stress hormone) spikes, and is involved in producing carnitine—a substance that morphs fat into fuel.
  • After establishing a regular aerobic workout routine, which is vital for losing visceral fat, add on two or three weekly strength training sessions.
  • Choose nuts and seeds for snacking. They are excellent sources of the healthy monounsaturated fats that give us energy, and help us feel satisfied.
  • Practice relaxation techniques regularly, such as mindfulness, Qi gong, Tai chi, breath-work, or visualization. Having constantly high levels of the stress hormone cortisol can promote the accumulation of belly fat.
  • Get adequate sleep. A shortfall of shuteye negatively affects appetite and fat regulating hormones, and stimulates carbohydrate and sugar cravings.
  • Move about frequently. If you have a desk job or generally sedentary lifestyle, keep your body energized by moving about (e.g., walk, stretch) at least a couple minutes every hour. You might also trade-in some TV or computer time for restful but active pursuits such as gardening, or woodworking.
  • Fill half your dinner plate with a variety of vegetables. Besides reducing plate space for less healthy food options, veggies provide us an assortment of fibers, antioxidants, vitamins, and minerals.
  • Stop buying heavily processed snack foods (packaged chips, cookies, baked goods). They are loaded with added sugars that stimulate weight gain and carb cravings.
  • Opt for small servings of fresh whole fruit if you must end a meal with dessert.

“Our bodies are our gardens – our wills are our gardeners.” ~ Wm. Shakespeare

Sources: Huff Post; Mind Body Green; Forbes; Rush Medical
Photo credit: Quinn Dombrowski

Eating Disorder Self Test. Take the EAT-26 self test to see if you might have eating disorder symptoms that might require professional evaluation. All answers are confidential.

Find a Treatment Facility Near You

Click on a state below to find eating disorder treatment options that could be right for you.

The information provided on EatingDisorders.com is designed to support, not replace, the relationship that exists between a patient/site visitor and his/her health professional. This information is solely for informational and educational purposes and we encourage all visitors to see a licensed physician if they believe that they have an eating disorder. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Neither the owners or employees of EatingDisorders.com nor the author(s) of site content take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading this site. Always speak with your primary health care provider before engaging in any form of self treatment. Please see our Legal Statement for further information.

Copyright © 2008-2017 EatingDisorders.com.
Company Information

© 2017 EatingDisorders.com. All rights reserved. Use of this site constitutes acceptance of EatingDisorders.com's terms of service and privacy policy. The material on this site is for informational purposes only, and is not a substitute for medical advice, diagnosis or treatment provided by a qualified health care provider.