"A healthy amount of weight loss is one to two pounds per week," says Lapaix. However, this isn't a process that happens overnight or even within days of starting your weight loss journey. Reducing overall body fat will cut down on your belly fat. How fast can you realistically lose belly fat? Always talk with your physician before taking any new supplements. Probiotic supplements also contain different strains, so you'll want to research which strain is best for your specific needs. There are a ton of supplements on the market, so make sure to look into the brands, ingredients, quality, and reviews. If you want to incorporate more probiotic foods into your diet, try eating more: In other words, these probiotic strains helped study participants lose 3% to 4% of their body fat over six weeks. One small 2013 study found that the Lactobacillus amylovorus and Lactobacillus fermentum strains of probiotics were capable of shifting body composition. Research also shows that probiotics may increase levels of certain proteins that regulate fat. Probiotic foods include miso, kimchi, and yogurt.Īccording to a 2021 review, certain probiotics can aid in fat loss.Įvidence shows that probiotics may play a role in releasing hormones that regulate appetite. Additionally, it isn't a good idea to go from not working out at all to doing really intense workouts, says Lapaix, who recommends gradually adding intensity to your workouts to avoid injury. Results aren't instantaneous, so consistency is key. the percentage of your body that is made of muscle) will increase how many calories your body naturally burns (this is also known as basal metabolic rate, or BMR).Įxercises that engage the whole body and build muscle are the best for reducing belly fat. "A mix of resistance and aerobic training will be beneficial to increasing one's total body strength and help reduce overall body fat," says Lapaix. Whereas the main focus of aerobic training is to burn calories via cardio, like running or jumping rope. "While it is common to hear about workout programs that target specific areas, you cannot pick the areas you'd like to target weight loss," says Lapaix.įor example, resistance training focuses on developing muscles by lifting weights or using accessories like resistance bands. For example, abdominal exercises alone aren't enough to get rid of or reduce belly fat. This is sometimes called " targeting weight loss" (also known as spot reduction), and it isn't realistic, says Lapaix. You can't control where you gain or lose weight. Resistance training helps build muscle, while aerobic training burns calories. However, avoiding food groups to burn belly fat is only a temporary solution caused by a caloric deficit, and the real key to keeping belly fat off, in the long run, is to create an individualized balanced diet that you can maintain long-term, she says. "It is important to reduce the consumption of foods high in trans fat, refined carbs, and highly processed foods with added sugars," says Lapaix. According to a 2018 study analyzing 300 university students, the consumption of fast food, such as pizza and fried chicken, is related to obesity - particularly excess belly fat.
To reduce and control body weight, it's much better to have a diet rich in whole grains.ĭiets with high levels of refined sugar are associated with weight gain, so they should be avoided as well.
Here are some great sources of protein to incorporate into your diet:Īmericans often consume excess amounts of refined grains, such as white bread or white rice. It also helps you lose weight because a high-protein diet takes more energy for your body to digest, which in turn burns body fat.
Protein is also a powerful nutrient when you're trying to lose weight, since it keeps you feeling full for longer. Swap out refined foods for whole foods with plenty of protein and fiber.Įating lots of fiber aids weight management and promotes weight loss.Ĭonsume more fiber-rich nuts, fruits, and vegetables like: