how to get rid of double belly fat
Fitness

How to Get Rid of Double Belly Fat

You are the possessor of a double belly when you’ve got a roll of fat around your middle that you can grab in your hands. That layer of subcutaneous fat is not a good thing. It slows you down and makes you unhealthy. So, it’s no surprise that most people want to get rid of it fast.

This article will outline 13 scientifically backed ways to get rid of double belly fat fast. 

1. Get More Sleep

10 Ways to Get More Productive Sleep | Inc.com

Getting a good night’s sleep is critical to losing double belly fat. Interrupted sleep causes the body’s hunger hormone, ghrelin, to overproduce. At the same, the satiation hormone, leptin, decreases its production.

That’s why you have an insatiable urge for food when you wake up in the middle of the night. Research also shows that individuals who average less than 5 hours or less of sleep per night have a higher body mass index (BMI) than those who average six hours or more of sleep. 

Make it your goal to get 7 hours or more sleep each night. 

2. Reduce Stress

Stress Management - HelpGuide.org

The more stressed you are, the more of the stress hormone cortisol your body will produce. Scientific evidence shows that people with consistently elevated cortisol levels are more likely to be obese. 

The more relaxed you are, the easier it will be to lose your body fat. Proven ways to reduce stress levels include mindful meditation, taking evening walks, listening to music, and doing yoga. 

3. Go Low Carb

What Is a Low-Carb Diet? | Everyday Health

There is plenty of research to show that following a low-carb diet is one of the best things you can do to get rid of stubborn belly fat. Cutting back on carbs will help you to control your blood sugar levels and prevent the rapid fluctuations in insulin levels that cause many people to gain excess weight.

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Cut out such high-carb foods as pasta, cakes, pies, and refined grains. Replace them with vegetables and fruit. 

4. Nix the Sugar

5 Health Tips Just for Women | ACTIVE

Closely connected to going low carb is getting rid of as much sugar as possible from your diet. Research confirms what we all already know – that a diet that is high in sugar leads to fat accumulation. 

Cutting back on sugar means making smarter choices than donuts and cookies. But it also includes avoiding liquid calories that are high in sugar. The biggest culprit here is soda drinks. Replace them with flavored or sparkling water. 

5. Eat More Fiber

25 Ways to Add More Fiber to Your Diet

Eating more fiber is a great way to fill yourself up at a low-calorie cost. Fiber expands in the stomach, taking up space and making you feel satisfied. 

In one study, people who consumed more fiber had a 3.7 percent reduction in belly fat accumulation. Get more fiber by eating apricots, oranges,m kiwi fruit, brussels sprouts, and sweet potatoes.

6. Boost Your Protein Intake

10 Reasons why you should eat more protein - Evolution of Bodybuilding

Protein does more than build muscle. It will also help to lose weight. Protein will help fill you up more than carbs or fats. It also takes more energy for the body to consume protein. 

Of course, protein will also help build muscle. The more muscle you have, the more calories you will burn.

Research shows that increasing your protein intake can help to beat the belly bulge. 

7. Work Out

How do you develop a workout habit? New study answers

There is a plethora of research showing that exercise will help you to lose body fat and reveal your abdominal muscles. Regular exercise that provides a mix of strength training and cardiovascular workouts should be done 3-5 times per week for at least 30 minutes per day.

Regular exercise will help to build muscle mass. This will increase your resting metabolic rate so that you are burning more calories.

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8. Cut Back on Alcohol

How and Why to Cut Back on Alcohol Intake | CBT Westport

They don’t call it a beer belly for nothing. With 7 calories per gram, alcohol has more calories than either carbs or fat. Unlike those macronutrients, alcohol provides no nutritional value. So, if you are serious about weight loss, you need to cut back on your alcohol intake.

9. Consume Apple Cider Vinegar

6 Benefits of Apple Cider Vinegar

Apple Cider Vinegar has been shown to help reduce a person’s blood glucose levels. This will, in turn, help to avoid the sugar cravings that can lead directly to the accumulation of belly fat. 

We recommend taking 1-2 tablespoons of apple cider vinegar each day to support your weight loss efforts. 

10. Intermittent Fasting

Intermittent Fasting with Keto: Benefits, Rules & Atkins Approach

Intermittent fasting involves switching between periods of resting and non-eating. There are a wide variety of ways to do this but one of the most popular is the 16-8 diet.

On the 16-8 diet plan, you fast for 16 out of every 24-hour period. Many people stop eating at 7 pm one evening then fast through the night, skip breakfast and then have the next meal at 11 am the following day. 

There is a lot of research showing that intermittent fasting is a very effective way to get rid of stomach fat. It can also help to prevent heart diseases and other health conditions.  

11. Eat Nuts

Incredible Effects of Eating Nuts Every Day, Says Dietitian — Eat This Not  That

Nuts are a great snack as part of a healthy diet for weight loss. They are high in protein, healthy fats, and fiber. Nuts also contain the essential vitamins and minerals our bodies need to thrive. 

The best nuts to snack on are almonds, walnuts, brazil nuts, pistachios, and cashews. 

12. Brush Your Teeth

How Long Should You Brush Your Teeth For? | Colgate® Oral Care

Getting into the habit of brushing your teeth after a meal is a great way to avoid snacking. The last thing you feel like doing after brushing is eat something. Brushing your teeth shortly after your dinner meal is s good strategy to avoid evening binge eating.

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Research shows that people who brush their teeth infrequently are more likely to be obese. 

13. Drink More Water

Things to Know About Drinking More Water and What Happens to Your Body

A 2015 study showed that people who drink 16 oz of water before a meal are likely to eat significantly fewer calories. One reason is that people often confuse thirst with hunger. Another is that the water will take up room in the stomach to help fill you up.

If you are wanting quick weight loss, we recommend drinking 16 oz of water about ten minutes before each of your main meals each day.

Conclusion

In order to get rid of double belly fat and get to see your abdominal muscles, you need to forget your sedentary lifestyle, start exercising, improve your sleep, reduce stress, and follow the nutritional guidelines provided. Do this regularly and you will soon see a reduction in body weight, especially around your middle.

What is an apron belly?

An apron belly refers to a build-up of visceral belly fat to the point that a layer of body fat hangs over a person’s waistline. This resembles the wearing of an apron. Apron belly is unhealthy and not very attractive. To get rid of it, follow the 13 tips provided in the article above. 

Can you spot reduce belly fat?

No. You cannot spot reduce belly fat. Fat is nothing more than stored calories. The body uses them for energy but is not able to draw them from just one area of the body. It will take them from all over the body to meet your energy needs. 

Steve Theunissen

Steve Theunissen is a former gym owner and personal trainer based in Tauranga, New Zealand. He is the author of six hardcopy books and more than a hundred ebooks on the topics of bodybuilding, fitness, and fat loss.

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