How to Really Get Rid of Stubborn Belly Fat

First the belly fat bad news. It’s not easy to get rid of stubborn belly fat.dreamstime_s_37042120

It’s not a matter of buying the stuff you saw on an informercial. Save your money, it won’t work.

Don’t bother to eliminate wheat or all grains from your diet, especially if you enjoy them. Your belly fat isn’t because of wheat. It’s a matter of too many calories and a genetic propensity to store excess fat in your belly.

The hot, new workout routine can help to end belly fat but you’ll need to do more to get the best results.

No specific machine, no specific exercise can target belly fat. The only way to reduce it, short of liposuction, is to lose weight.

No one single thing works. Getting rid of belly fat doesn’t happen because you do one thing right. You need to do several things better.

Eat better!

There aren’t “5 foods you should never eat” to magically get rid of belly fat.

You can eat any kind of food you like and you don’t have to eat anything you don’t like. You need to eat with balance, moderation, and monitor portions.

  • A combined total of 9 servings of vegetables and fruit.
  • Limit daily servings of lean protein to 2 or 3.
  • Enjoy 2 or 3 daily servings of whole grains (including bread).
  • Drink 2-3 daily servings of low-fat or fat free dairy for the calcium, although whole milk may actually be more effective to get and stay lean. If you eat or drink whole dairy products in place of the reduced-fat varieties you may have to reduce the calories coming from your “extras.”
  • Don’t forget healthy oils. Get 2 Tablespoons of healthy oils daily.
  • Choose vegetables wisely when you want a flatter belly in a special outfit. Avoid cruciferous vegetables such as broccoli, cauliflower Brussels sprouts, and cabbage because they can cause gas and bloating. Stick to less gassy choices like asparagus, zucchini, squash, and spinach.
  • Smaller meals throughout the day will help to keep your belly “pooch” smaller.

Move better!

Exercise helps to burn excess calories. It also firms and tones your body so that you look less bulky all over, including in your middle area. If you’re not active, get moving!

  • Get at least 30 minutes of moderate intensity activities every day. It can be 30 consecutive minutes or broken into smaller increments.
  • Take at least 6000 steps everyday and if possible try to make it 10,000 daily steps.
  • Follow a balanced exercise program. Incorporate all three types of exercise into your physical activity aerobic exercise, resistance exercise, and stretching into your day.

Screen Shot 2014-07-18 at 9.51.38 AMDress better!

Finally dress to minimize the bigger belly. Let’s face it, some clothes show off a big belly, some clothes make it appear to be larger than it really is and other clothes camouflage it. If you don’t like your belly fat, don’t make it “the center of attraction!”Screen Shot 2014-07-05 at 9.12.53 AM

  • Try a body shaper. They’re comfortable, they smooth out the belly bulge and they make you look 5-10 pounds thinner.
  • Avoid tight waistbands. If you can’t comfortably put a finger in your waistband it’s making a muffin top.
  • Women, low riding jeans may be cool but they are not flattering to bellies. Jeans that come up to your natural waist are the most flattering. To avoid looking like you’re wearing “mom jeans” wear a top untucked, that is hip-length and  skims your body for a smooth look.
  • Men, you’re not fooling anybody by wearing your jeans below your belly and buckling your belt around your thighs to keep your pants from falling down. If you can’t button your 34″ waist jeans around your waist, you no longer wear that size. Buy pants that fit and your belly will instantly look smaller.
  • Avoid the extremes – too tight will show off every roll and too loose will make it appear as though the belly underneath is larger than it actually is!

You may always have a little belly fat no matter what you do. That’s okay!

Don’t waste your time and energy hating your body because of your belly. You have more assets than deficits. Love your whole body and stop taking stock of its worth by its parts!

 

Jackie Conn

About Jackie Conn

Jackie Conn is the general manager of Weight Watchers of Maine. She is married and has four grown daughters and four grandchildren. Her experience with her own weight management journey and raising girls has given her insight into the struggles families face with weight, healthy body image, food and physical activity. She has been a regular guest on Channel 5 WABI news for more than ten years and appears monthly as a guest on FOX network morning program Good Day Maine.