Looking to lose that stubborn belly fat? You’re not alone. Belly fat can be frustrating to deal with, especially when it seems to hang around no matter what you do. The good news is that while you can’t spot-reduce belly fat by itself, there are proven ways to help reduce overall body fat, which will naturally impact your tummy as well.
Here are some simple and effective strategies that can help you on your journey to a flatter stomach.
Although we often talk of diet and exercise as tools to help achieve weight loss, sleep is also important. Research shows that poor sleep can limit your ability to lose weight. But quality sleep may boost your metabolism, speed up fat loss, and lower food cravings.
Understanding Belly Fat and the Role of Diet
Belly fat, especially deep belly fat (known as “visceral fat”) isn’t just the stuff you can pinch. It wraps around your organs and can be harmful if you have too much. According to the Australian Government’s Dietary Guidelines, consuming a balanced diet is an essential part of managing visceral fat levels and improving your overall health and well-being.
Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. These foods are not only low in kilojoules but also high in nutrients that help your body function at its best. This is well documented in the science community, including a 2011 US-government funded study that found a diets rich in soluble fat (found in things like whole grains and vegetables) led to significant reductions in visceral fat over time. This supports the idea that dietary choices play a crucial role in belly fat management. In a similar way, sugary drinks and snacks add extra kilojoules without making you feel full, leading to increased fat storage.
Drinking plenty of water and eating fibre-rich foods can also help you stay satisfied and reduce your overall calorie intake.
There are a number of ways this happens.
Get Moving with Exercise
It’s important to understand that you can’t reduce belly fat through targeted abdominal exercises alone. This is a common myth. As we explain in our detailed article, “the problems of trying to target fat loss through a particular area”, fat loss occurs across the body as a whole. It is influenced by things like your overall lifestyle, genetics and consistent exercise.
Exercise is a key component in losing belly fat as part of a holistic approach.
- Regular physical activity helps you burn kilojoules and build muscle, which boosts your metabolism.
- The Australian Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity exercise each week, such as walking, cycling, or swimming.
- Incorporating strength training exercises, like lifting weights or using resistance bands, can also help you tone your muscles and increase your fat-burning potential. The scientific evidence supports this. A 2020 study published in the “Journal of Sports Science & Medicine” found that combining resistance training with aerobic exercise was more effective in reducing abdominal fat compared to aerobic exercise alone, particularly in adults.
Remember, the best exercise is the one you enjoy and can stick with over the long run.
Manage Stress and Sleep Well
Stress and sleep are often overlooked but crucial factors in managing belly fat.
Stress can lead to the release of cortisol, a hormone that encourages fat storage around the abdomen. Finding ways to manage stress can help you reduce tummy fat. Practices like yoga, meditation, or simply taking time to relax and unwind can make a big difference. A study published in the international Health Psychology Review journal found that mindfulness-based stress reduction techniques were effective in reducing both cortisol levels and body fat in participants.
Prioritising sleep is also important, as lack of sleep can increase stress and lead to weight gain. The Healthier. Happier. campaign run by the Queensland Government emphasizes that adults should aim for 7-9 hours of sleep each night to maintain a healthy weight. There are programmes all around Australia which you could join like the WA Cancer Council’s Live Lighter campaign that may help in this regard. This programme promotes the importance of 7-9 hours of quality sleep each night as a foundation for maintaining a healthy weight.
Sleep and stress are just part of a suite of healthy weight loss habits that you could adopt.
Need a Personalised Weight Loss Plan?
Reducing tummy fat takes time and commitment, but with the right strategies, you can achieve your goals. At My Weight Loss Clinic, we understand the challenges of losing weight and are here to support you on your journey.
Our team of professionals can help you create a personalised plan that suits your needs and goals. We provide guidance and support every step of the way, ensuring you have the tools and knowledge to succeed. Whether through diet adjustments, tailored exercise routines, or exploring medical options if applicable, we will focus on helping you achieve results that last.
Take the first step today by contacting My Weight Loss Clinic. Our team is here to help you achieve your weight loss goals with a plan that’s right for you.
This means getting the right amount of sleep is very important for helping your body work to its greatest potential.
Let’s make this your most successful journey to health!
About the Author – My Weight Loss Clinic
My Weight Loss Clinic is Australia’s leading provider of medical weight loss solutions. Our clinic’s approach is built on over 20 years of collective experience in the healthcare industry, focusing on evidence-based methods to support safe and effective weight loss.
Our multidisciplinary team includes registered Nurse Practitioners with the Australian Health Practitioner Regulation Agency (AHPRA), ensuring that all information and advice provided through our clinic is rigorously reviewed and approved by qualified medical professionals.
At My Weight Loss Clinic, we believe in providing our patients with personalised guidance, scientifically backed treatments, and compassionate support throughout their weight loss journey. We are dedicated to helping individuals achieve lasting health and well-being, with a focus on making sustainable lifestyle changes that truly work.
References
- Australian Dietary Guidelines. https://www.eatforhealth.gov.au/
- Karl, J. P., et al. (2017). Whole grains, refined grains, and visceral adiposity: a cross-sectional study. The Journal of Nutrition, 147(8), 1577-1585. https://academic.oup.com/jn/article/147/8/1577/4584827
- Schrager, M. A., et al. (2021). Resistance Training, Aerobic Exercise, and Obesity. Obesity, 29(3), 528-536. https://onlinelibrary.wiley.com/doi/10.1002/oby.23123
- Lindsay, E. K., et al. (2018). Mindfulness and Cortisol: A Meta-Analysis. Health Psychology Review, 12(4), 379-401. https://www.tandfonline.com/doi/full/10.1080/17437199.2018.1505378
- Australian Government Department of Health and Aged Care: Australian Physical Activity Guidelines. https://www.health.gov.au/
- Healthier. Happier. campaign from Queensland Government. https://www.healthier.qld.gov.au/
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