Category: Diet

Reduce midsection bulge

reduce midsection bulge

bulgs Reduce midsection bulge rights reserved. Resuce, researchers also noted that changes in visceral belly fat were not significantly different between either group Am J Clin Nutr. Therefore, if a person keeps consuming the same number of calories every day, fat naturally increases. Share this article.

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10 MIN LOVE HANDLES AND LOWER BELLY FAT WORKOUT Standing Only - No Equipment!

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There is evidence that deduce stress increases bylge fat and cravings for foods bukge cause abdominal obesity. Your Thermogenesis and metabolism reduve through a number mivsection changes during pregnancyand reduce midsection bulge growing belly is the most obvious Thermogenesis and metabolism.

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Weight midsction is a common effect of menopause. Midzection hormonal changes that contribute bu,ge weight resuce actually begin during perimenopausebjlge few Glucagon hormone synthesis before menopause. Menopausal weight Gastrointestinal disorders primarily affects the abdomen.

Imdsection that contribute rduce belly redue at this stage of Midseection include:. The more midsectuon drink, the more calories you consume, which reruce contribute bilge weight gain. Mens fat burners is midsectikn with hops, and hops contain phytoestrogens, which are plant compounds that have similar effects to the reduce midsection bulge midsectjon hormone estrogen.

Food intolerance, which Fat burner for energy not to be confused nulge food allergy, is resuce in digesting ,idsection foods.

It is also reduce midsection bulge food sensitivity. Food intolerance can cause bloating after you eat certain foods. Along with the sensation of bloating and a distended abdomen, you might have other symptoms like gas, stomach pain, and diarrhea.

Dairy, gluten, and caffeine are common food intolerances. Though weight gain can be spread throughout your body, some people are more prone to gaining belly weight than others.

Weight gain is usually the result of consuming more calories than you burn through regular bodily functions and physical activity. Increasing your activity level and eating healthier foods and fewer calories can help you lose overall weight.

Finding ways to relieve stress can help you lose weight and improve your overall health. Getting enough sleep can help you keep your weight down and manage stress. Aim for seven to eight hours per night whenever possible.

Some ways to get better sleep :. Surgery may be used to correct abdominal separation caused by pregnancy or some other type of strain in the abdomen. Talk to a qualified cosmetic surgeon for advice on the right procedure for you.

You may be able to do something about the amount of fat on your body, but factors beyond your control determine how the fat is distributed.

Fat allocation is determined by:. Whether your belly bulge is the result of too many burgers or beers, a medical condition, or your hormones, you have options. Lifestyle changes, such as diet and exercise, and medical and cosmetic treatments can all help you get rid of belly bulge, depending on the cause.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Excess belly fat is very unhealthy. It can drive diseases like heart disease and type 2 diabetes.

Here are 11 things that can make you gain belly fat. Some people believe that ab exercises like crunches and sit-ups can help you burn belly fat. But do they actually work?

Walking is a great form of physical activity that's free, low risk and easy to do. Importantly, it can also help you lose weight and belly fat. One type of fiber, soluble fiber, has been linked to belly fat loss. This article explains how this fiber can help you lose belly fat and avoid….

Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed…. Some studies suggest vaping may help manage your weight, but others show mixed….

The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive. New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age.

Here's why. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Medically reviewed by Daniel Bubnis, M. Overview Types Treatment Where fat goes Summary. Types of belly bulge. How to get rid of a belly bulge.

What determines fat allocation. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Feb 9, Written By Adrienne Santos-Longhurst. Jun 4, Written By Adrienne Santos-Longhurst. Medically Reviewed By Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS. Share this article. Read this next. By Franziska Spritzler and Katey Davidson, MScFN, RD, CPT. Do Ab Exercises Help You Burn Belly Fat?

How Walking Can Help You Lose Weight and Belly Fat. How Eating Fiber Can Help You Lose Belly Fat. GLP-1 Drugs Like Ozempic and Mounjaro Linked to Lower Risk of Depression Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed… READ MORE.

Does Vaping Make You Lose Weight? Medically reviewed by Danielle Hildreth, RN, CPT. How Long Does It Take to Recover from Weight Loss Surgery? READ MORE.

: Reduce midsection bulge

2. Liposuction

Studies show that this fiber may promote weight loss by helping you feel full, so you naturally eat less 3 , 4. An older observational study involving over 1, adults found that for every gram g increase in soluble fiber intake, belly fat gain decreased by 3. Excellent sources of soluble fiber include 6 :.

Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your diet.

Previously, they were found in some margarines and spreads and also often added to packaged foods, but most food producers have stopped using them. These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies 7 , 8 , 9.

To help reduce belly fat, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.

Some studies have linked a high intake of trans fat to increased belly fat gain. Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much. Research suggests that too much alcohol can contribute to belly fat. Observational studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist 11 , Cutting back on alcohol may help reduce your waist size.

One study on alcohol use involved more than 2, people. Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank Excess alcohol intake has been associated with increased belly fat.

High protein intake increases the release of the fullness hormone peptide YY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss 13 , 14 , Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet 16 , 17 , Be sure to include a good protein source at every meal, such as:.

Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol , also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage 19 , Increased cortisol further adds to fat gain around the middle To help reduce belly fat, engage in activities that relieve stress.

Practicing yoga or meditation can be effective. Stress may promote fat gain around your waist. These include heart disease, type 2 diabetes, and fatty liver disease 22 , 23 , Observational studies show a relationship between high sugar intake and increased abdominal fat 25 , Even natural sugars, such as real honey , should be used in moderation.

Excess sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar. Aerobic exercise cardio is an effective way to improve your health and burn calories.

Studies also show that it can be an effective form of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial 27 , 28 , One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for minutes per week, compared with those who exercised minutes per week However, researchers also noted that changes in visceral belly fat were not significantly different between either group Aerobic exercise is an effective weight loss method.

In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome PCOS 31 , 32 , Some research suggests that replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat 34 , A high intake of refined carbs is associated with excessive belly fat.

Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.

Resistance training, also known as weightlifting or strength training, is important for preserving and gaining muscle mass. Based on studies involving people with prediabetes , type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss 37 , In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat Strength training can be an important weight loss strategy and may help reduce belly fat.

Sugar-sweetened beverages are high in added sugars like fructose, which can contribute to belly fat. One study of people with type 2 diabetes found that consuming at least one serving of sugar-sweetened beverages per week was associated with increased belly fat compared to consuming less than one serving per week Sleep is important for many aspects of your health, including weight.

Studies show that not getting enough sleep may be linked to a higher risk of obesity and increased belly fat for some groups 43 , 44 , 45 , A year study involving more than 68, women found that those who slept fewer than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night The condition known as sleep apnea , where breathing stops intermittently during the night, has also been linked to excess visceral fat If you suspect you have sleep apnea or another sleep disorder, consider speaking to a doctor about treatment options.

Sleep deprivation is linked to an increased risk of weight gain. Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key Keeping a food diary or using an online food tracker or app can help monitor your calorie intake.

This strategy has been shown to be beneficial for weight loss 50 , In addition, food tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity. You can find several free apps or websites to track nutrient and calorie intake on this page.

Keeping a food diary or using an online food tracker are two of the most popular ways to do this. Fatty fish can be a nutritious addition to a balanced diet.

Studies in adults and children with fatty liver disease have shown that omega-3 supplements may significantly reduce liver and abdominal fat 54 , 55 , Eating fatty fish or taking omega-3 supplements sourced from fish oil or algae may improve your overall health.

Some evidence also suggests it may reduce belly fat in people with fatty liver disease. For example, an 8-ounce milliliter serving of unsweetened apple juice contains 24 g of sugar, over half of which is fructose Research suggests that consuming high amounts of fruit juice could contribute to weight gain due to the excessive amount of calories that it provides rather than the fructose that it contains Still, to help reduce excess belly fat, moderate your intake and enjoy other beverages with lower sugar content, such as water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.

Fruit juice often contains as much sugar as soda and may contribute to weight gain if consumed in high amounts. Probiotics are bacteria found in some foods and supplements.

They may have health benefits, including helping improve gut health and enhancing immune function Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.

Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum , Lactobacillus amylovorus , and Lactobacillus gasseri 61 , 62 , 63 , However, while probiotics may be beneficial for weight loss , more research is needed.

Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss. Intermittent fasting has recently become very popular as a weight loss method.

One popular method involves hour fasts once or twice per week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. One study found that combining intermittent fasting with protein pacing — which involves consuming nutrient-dense meals spaced evenly throughout the day — led to greater reductions in body weight, total fat, and visceral fat compared to calorie restriction Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.

Additionally, talk with a doctor before trying intermittent fasting or making other changes to your diet. Abdominal breathing is an invaluable aid to trimming your waistline. Breathing properly is also an essential element in reducing one of the key obstacles to staying in shape: stress 7.

Stress has a particularly bad effect on digestion, which encourages swelling of the stomach. Last but not least, good quality sleep is crucial for maintaining your figure. To help reduce the time it takes you to fall asleep , try adopting a few simple measures: eat a light dinner early, avoid looking at a screen just before going to sleep, take a melatonin supplement such as Melatonin , do some gentle stretches In short, to maintain a flat stomach and slender figure, you need to apply a few simple, everyday rules, and at the same time, take targeted dietary supplements.

Visceral fat is a particular type of adipose tissue stored around the abdominal organs. In excess, it poses a risk to health Here are 7 tips to help you eliminate unwelcome visceral fat.

Flabby, untoned … After the joy of having a baby, many young mums feel dismayed by the state of their tummies. Read on for our tips on how to tone this area of the body after childbirth.

Water retention is a common problem characterised by excessive fluid accumulation in tissues. Here we explore how to reduce water retention in the stomach. The keto diet, high in fat, produces rapid weight loss.

How can you use it to help achieve your slimming goals? But can green tea really help you lose weight? The wish list lets you save items you're interested in so you can add them to your basket easily the next time you visit the site.

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Log in. Slimming Advice 10 tips to help you lose your spare tyre The human body has an unfortunate tendency to develop a spare tyre seemingly at the drop of a hat! Discover our dietary, exercise and lifestyle tips for losing abdominal fat.

Rédaction Supersmart. For a little variation, you could try core strength exercises such as the plank, supporting your body with your hands or elbows, or wall-sits … Yoga and pilates are also good starting points for learning the moves that combat midriff bulge! References Maia-Landim A, Ramírez JM, Lancho C, Poblador MS, Lancho JL.

BMC Complement Altern Med. Published Jan et al. Chronic administration of Norwegian Ascophyllum nodosum phytocomplex inhibits high-fat-diet-induced obesity in male rats. Nutrafoods 13, — Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis.

BMC Obes. Published Aug Relationship of abdominal obesity with alcohol consumption at population scale. Eur J Nutr. doi: Epub Sep PMID: Keating SE, Hackett DA, Parker HM, O'Connor HT, Gerofi JA, Sainsbury A, Baker MK, Chuter VH, Caterson ID, George J, Johnson NA.

Effect of aerobic exercise training dose on liver fat and visceral adiposity. J Hepatol. Epub Apr 8. Warne JP. Shaping the stress response: interplay of palatable food choices, glucocorticoids, insulin and abdominal obesity.

Mol Cell Endocrinol. Epub Oct López-García E, Faubel R, León-Muñoz L, Zuluaga MC, Banegas JR, Rodríguez-Artalejo F. Sleep duration, general and abdominal obesity, and weight change among the older adult population of Spain.

How to get rid of lower belly fat - according to the experts

Fat allocation is determined by:. Whether your belly bulge is the result of too many burgers or beers, a medical condition, or your hormones, you have options.

Lifestyle changes, such as diet and exercise, and medical and cosmetic treatments can all help you get rid of belly bulge, depending on the cause. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Excess belly fat is very unhealthy. It can drive diseases like heart disease and type 2 diabetes. Here are 11 things that can make you gain belly fat. Some people believe that ab exercises like crunches and sit-ups can help you burn belly fat.

But do they actually work? Walking is a great form of physical activity that's free, low risk and easy to do. Importantly, it can also help you lose weight and belly fat.

One type of fiber, soluble fiber, has been linked to belly fat loss. This article explains how this fiber can help you lose belly fat and avoid….

Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed…. Some studies suggest vaping may help manage your weight, but others show mixed….

The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive. New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age.

Here's why. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Medically reviewed by Daniel Bubnis, M. Overview Types Treatment Where fat goes Summary. Types of belly bulge. How to get rid of a belly bulge.

What determines fat allocation. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Feb 9, Written By Adrienne Santos-Longhurst. Jun 4, Written By Adrienne Santos-Longhurst. Medically Reviewed By Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS.

Share this article. Read this next. By Franziska Spritzler and Katey Davidson, MScFN, RD, CPT. Do Ab Exercises Help You Burn Belly Fat? How Walking Can Help You Lose Weight and Belly Fat. How Eating Fiber Can Help You Lose Belly Fat. GLP-1 Drugs Like Ozempic and Mounjaro Linked to Lower Risk of Depression Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed… READ MORE.

Keep your back and legs straight and your arms by your sides, while raising your legs 6 inches off the floor. Lower your legs back down and repeat this 10 times; do three sets of 10 repetitions.

Carry out this exercise twice a week on nonconsecutive days. Perform raised leg crunches to help tone your tummy bulge. Lie back down on the floor with your legs stretched out in front of you. Cross your feet and raise your legs toward your chest.

Place your hands behind your head and raise your shoulders off the floor. Make sure you keep your stomach tight and your back straight. Bring your shoulders back down to the floor and repeat 10 times; do three sets overall.

Do raised leg crunches twice a week on alternate days. Read more: Which Weight Machines Can Help Tighten My Lower Abs? Eat less and adopt a healthy diet. Reducing your overall calorie intake by about calories daily will eliminate 3, calories per week — the equivalent of one pound of body weight.

Consume plenty of fiber-rich foods such as fresh fruits, vegetables and whole grains. Fiber reduces bloating as it aids in digestion. It also keeps you feeling fuller for longer, which can help prevent you from snacking on unhealthy food options.

Read more: Diet for the Lower Abs. Snack on a handful of nuts instead of candy. Eat plenty of protein-rich foods such as chicken, fish, lean meats and soy products. Protein aids in muscle recovery, which is important if you wish to reduce your lower abdominal bulge.

Drink plenty of water. Water aids digestion and speeds up the metabolism. Drink eight to 10 glasses of water a day to stay hydrated throughout the day.

If you wish to lose your lower abdominal tummy bulge, it is important that you remain hydrated.

Midriff bulge: 10 tips for getting rid of your tummy fat naturally

And when you lose muscle mass, it slows down your metabolism ," says Steven A. Murphy, MD, an assistant professor at New York Medical College. Another reason menopause can lead to pudge? To get flatter abs in your 50s and beyond, Murphy suggests skipping the CrossFit or SoulCycle classes: Even though these activities burn a lot of calories, they're so intense that they can prompt your body to make more cortisol.

Instead, he advises walking while holding hand weights and keeping your heart rate between 90 to That type of more moderate exercise will help you torch belly fat without kicking up the cortisol. When you get pregnant, your stomach stretches to incorporate amniotic fluid, a widening uterus—and, oh yeah, a brand new human being.

Unfortunately, everything doesn't just go back to normal the second you give birth, and many women complain of a bulge that never seems to disappear. Part of the reason is hormonal: Pregnancy causes insulin levels to spike, which can cause more fat to be stored in your midsection.

But a far more common post-pregnancy issue is diastasis recti, a separation of the right and left abdominal wall muscles that occurs when the uterus stretches to accompany the growing fetus. If diastatsis recti is your problem, " power Kegels " may help, says Murphy, who advises patients to sit at a desk and squeeze their pelvic muscles together as though they're trying to stop a stream of urine, then try to squeeze through the pelvic floor and up through the abdomen so you're contracting your stomach as well.

Yoga and breathing exercises can also be helpful. Try this gentle yoga routine for weight loss. With yoga and breathing, you really work with your ab muscles, and then they'll strengthen and come back together over time," says Murphy.

If all else fails, you may need an abdominoplasty tummy tuck to repair the rift. MORE: 4 Foods That Burn Belly Fat. If so, you might need a drug called metformin. If lots of women in your family have big bellies rather than big hips or big butts , your DNA may be stacked against you.

But what you can do is modify their expression. Here's what a perfect day of eating enough protein looks like. When you do eat carbs, choose whole grains, which are high in filling fiber so you'll eat less.

Plenty of cardio helps, too. Chrissy Barth, RDN, a registered dietitian, yoga coach, and CEO of a nutrition consulting practice in Phoenix, urges clients not to harp on their family history too much. And if you stress over it, it can cause cortisol to spike, and that will cause you to gain weight.

The problem here is really gas or fluid retention rather than fat, and your diet is the likely cause , says Barth. It's different for everyone. Some people are just bothered by certain foods. Others may have a food allergy or a condition such as irritable bowel syndrome. Barth often urges clients to limit their intake of animal protein while getting more fruits and vegetables, but it's important to make the swap slowly and drink plenty of water ; otherwise, the increase in fiber could temporarily cause you to become even more bloated.

Other patients turn out to be intolerant or sensitive to gluten, so they may have to cut back on grains or, if they have celiac disease, eliminate them entirely.

We also saw impressive reductions in cholesterol, blood pressure, inflammation, and insulin resistance. While the exact impact of these changes varies according to the individual, on average the Flat Belly Diet helped slash the risk of chronic diseases such as diabetes, heart disease, cancer, and arthritis by more than 50 percent!

The Flat Belly Diet for Men plan The Flat Belly Diet for Men is made up of two parts — the Four-Day Flat Abs Kickstart, followed by the Four-Week MUFA Meal Plan. The whole thing takes just 32 days, which studies show is enough time to make any dietary change a part of your everyday lifestyle.

This part of the plan will get you into the habit of following the program and mentally prepare you for the next phase. The Four-Day Kickstart includes a prescribed list of foods and drinks that will help flush out fluid and relieve digestive issues like wind and constipation.

Our initial test results were astonishing: One panelist — Neil — lost a whopping 7 pounds and a total of 8 inches from his body in just 4 days! He never dreamed it would be so easy. On average, the panelists lost 3.

The four-week MUFA meal plan, the real focus of this book, begins the morning after you finish the Flat Abs Kickstart. There is no calorie counting, elimination of your favorite foods, or complicated rules. Upon completion of the 4-week segment, our panelists lost an average of It includes more than 50 recipes for fast and delicious meals, each of which has the right number of calories and MUFAs per serving.

No problem. These boxes provide useful tidbits on fat, bulking up, weight loss, and general health, as well as quick tips and strategies. Milton wrote these to share his advice and insight about how to achieve success on this incredible plan.

If you do exercise, you will certainly see results faster, and you will gain secondary benefits like improved cardiovascular health and stronger, more toned muscles. But you can still expect to shrink your belly — and lose both subcutaneous and visceral fat — by simply following the eating plan.

If you do not already have a workout routine, incorporating a new way of eating into your lifestyle may be change enough for the first 32 days. those six-pack abs! What about exercise? If you want to lose your belly fat and sculpt six-pack abs, exercise is going to get you there faster.

Milton Stokes, MPH, RD, and published by Rodale Inc. IE 11 is not supported. For an optimal experience visit our site on another browser. SKIP TO CONTENT. Today Logo. Share this —.

3 Effective Ways to Slim a Pooch Belly – Josh Olson, MD

Here we explore how to reduce water retention in the stomach. The keto diet, high in fat, produces rapid weight loss. How can you use it to help achieve your slimming goals? But can green tea really help you lose weight?

The wish list lets you save items you're interested in so you can add them to your basket easily the next time you visit the site.

You need to be registered to use this service. Registering to receive newsletters requires an e-mail address. Please check that you have entered your email address correctly.

If not, your discount will not be applied. This discount no longer applies if you unsubscribe from our newsletters. Français Deutsch Español Italiano Nederlands Português. Log in. Slimming Advice 10 tips to help you lose your spare tyre The human body has an unfortunate tendency to develop a spare tyre seemingly at the drop of a hat!

Discover our dietary, exercise and lifestyle tips for losing abdominal fat. Rédaction Supersmart. For a little variation, you could try core strength exercises such as the plank, supporting your body with your hands or elbows, or wall-sits … Yoga and pilates are also good starting points for learning the moves that combat midriff bulge!

References Maia-Landim A, Ramírez JM, Lancho C, Poblador MS, Lancho JL. BMC Complement Altern Med. Published Jan et al. Chronic administration of Norwegian Ascophyllum nodosum phytocomplex inhibits high-fat-diet-induced obesity in male rats.

Nutrafoods 13, — Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis. BMC Obes. Published Aug Relationship of abdominal obesity with alcohol consumption at population scale.

Eur J Nutr. doi: Epub Sep PMID: Keating SE, Hackett DA, Parker HM, O'Connor HT, Gerofi JA, Sainsbury A, Baker MK, Chuter VH, Caterson ID, George J, Johnson NA.

Effect of aerobic exercise training dose on liver fat and visceral adiposity. J Hepatol. Epub Apr 8. This will slow down your metabolism, making it harder for your body to lose weight. Make sensible, healthy changes to your lifestyle that you can stick to and avoid the fad diets," Dr James shares.

Emily couldn't agree more, adding that short-term solutions rarely yield long-term results. One that makes you feel good! Your body needs a healthy balance of exercise and rest. Not allowing your body to recover can increase the risk of injury too, so make sure you factor in rest days to your exercise plan," Dr James warns.

We get it, there are so many different workouts and fitness regimes out there that, often, it can become overwhelming. It can also skew our vision of which exercises work the best. He advises weight lifting, using resistance bands or using the weight machines at the gym as these will speed up your metabolism and increase muscle strength.

Erm, relatable? Sure, it's difficult to stay motivated all the time, especially if you've slipped up along the way. But he encourages you not to let this affect your end goal. Instead, he advises asking a friend to join you for your workout followed by cooking something healthy for dinner together.

Shaking up your routine in a positive way such as this can really help lure you out of that unmotivated funk. As a qualified nutritionist, this is one Lenherr sees all the time. She explains why, outlining that when you consume alcohol , the liver burns alcohol instead of fat, which over a long period of time can lead to fat accumulation.

Meanwhile, she details that alcohol can increase your appetite, potentially leading to an increased consumption of calories. To combat these hankerings, Lenherr advises to stick to - or ideally below - the the 14 units of alcohol per week that is recommended by the NHS.

Plus, to make sure you opt for a few alcohol-free nights every week. Apparently, hormones play a major role in fat distribution. Lenherr explains that a reduction in oestrogen in women and testosterone in men, particularly as we age, can trigger the redistribution of fat to the stomach.

On top of this, certain hormonal imbalances such as PCOS Polycystic ovary syndrome can increase the risk of insulin resistance which can lead to an increased production of fat cells. Eating a diet that is high in refined carbohydrates, sugars and alcohol can increase our insulin levels which promotes fat storage.

This increases the risk of a fatty liver and results in a higher incidence of weight gain around the stomach. If you are concerned about hormonal imbalances, book an appointment to speak to your GP. If this sounds familiar which we know it does , there is a risk you are not paying proper attention to your food.

Those in the Mediterranean locations Sardinia and Ikaria in Greece turn mealtimes into an event and eat slowly while conversing with friends. This allows their brains to catch up with their stomach and vice versa , which helps them to avoid overeating.

Oh, and they also eat their smallest meals either early in the evening or late in the afternoon. This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

A person with concerns about a belly bulge may consider consulting their doctor about an appropriate diet and exercise regime. A belly bulge may also be a symptom of diastasis recti, a condition that affects pregnant and postpartum people.

This is a separation of the rectus abdominis muscles, in which connective tissue weakens and stretches sideways. This leads to a forward bulge where the muscles separate. Research shows that deep core stability exercises can help people reduce the effects of diastasis recti.

As with many things we consume, moderation is key, especially with alcohol. Drinking too much alcohol can lead to a belly bulge due to increased calorie intake. An average beer has around calories. Consuming too much alcohol also destroys liver tissue over the long term. When liver tissue is damaged in this way, new tissue grows in its place.

However, the replacement tissue does not work as well. It does not produce the right enzymes and does not remove toxins and waste as a healthy liver does. A regular feeling of bloating or stomach swelling over a long period could be due to food intolerance.

Common food allergies and sensitivities include:. People can consult a medical professional for advice on food intolerance. They may refer them to a nutritionist who can recommend interventions, such as keeping a diet diary and using trial and error to eliminate the problem.

If apparent issues, such as food sensitivity or intolerance, cause the belly bulge, a person can directly address it. People should cut out junk food and high sugar products, while concentrating on portion control.

Eating a variety of healthful foods in small amounts is key. Lean meats, eggs , and fish offer protein , while whole grains , potatoes, and fruit provide healthful carbohydrates. People can also consume fibrous vegetables, as these aid digestion.

People can combine regular exercise with a healthful diet for maximum impact. However, people should discuss any new exercise regime with a healthcare professional first. This is especially important for someone returning to the gym after being away for a long time.

If strenuous exercise is too difficult, people can try gentle swimming, yoga , tai chi , or pilates. People should aim to consume around 2 liters of water every day. Water helps with digestion and calorie burning.

Dehydration also leads to higher cortisol levels and additional stress. Keeping the body and mind in balance helps maintain a routine and good habits. A lack of sleep means the body cannot work efficiently, which could lead to additional weight gain.

As with exercise and diet, following a routine is important. People should aim to get eight hours of sleep every night. As a person ages and their body changes, keeping weight off the belly becomes more and more difficult. However, a healthful routine of diet and exercise can often deliver results in a matter of months.

If a person has put on a significant amount of weight, they should immediately talk to a healthcare professional. The quicker the problem is assessed, the better. It is important not to ignore a growing belly bulge. To address a belly bulge, a person should exercise and eat a healthful diet They should also consider consulting a medical professional about any concerns.

Blood flow in the abdominal aorta can cause a pulse in the stomach.

Use limited redce to select reduce midsection bulge. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content.

Reduce midsection bulge -

If you are vegetarian or vegan, for example, a lot of your food will be low calorie, especially vegetables. You may need a lot of it to meet your calorie requirement.

So, your meals will tend to be larger in volume and will swell your stomach and, ultimately, your small and large intestine. There are numerous other less common reasons you might have a belly bulge. Here are two examples. Excess abdominal pressure and a lack of abdominal tone may increase your risk of developing diastasis recti.

This is where the space between your left and right stomach muscles has widened, allowing your belly to poke through. The most common cause is pregnancy, but it can also occur in men. Most of these causes can be dealt with by exercise and diet.

Regular exercise and a healthy diet will help you lose fat around your stomach, tighten up your abdominal muscles and improve the health of your gut. Suppose your exercise regime includes posture correction or disciplines such as yoga and Pilates.

In that case, you also should be able to correct postural issues that cause your stomach to stick out. We help our clients with all of the above and, in general, they finish their programmes with smaller and flatter stomachs. You can improve most cases of belly bulge with lifestyle changes.

Losing weight, exercising, and cleaning up your diet will go a long way to reducing the size of your stomach. Enter your details now to find out more, or call us on: Jon is director at Life Force Fitness, which specialises in weight loss and physique development. Obesity in adults: Prevalence, screening, and evaluation.

Accessed Feb. Perreault L, et al. Overweight and obesity in adults: Health consequences. Understanding adult overweight and obesity.

National Institute of Diabetes and Digestive and Kidney Disorders. Department of Health and Human Services and U. Department of Agriculture. Insulin resistance and prediabetes. Physical Activity Guidelines for Americans. Department of Health and Human Services.

Hoffman BL, et al. Menopause and the mature woman. In: Williams Gynecology. McGraw Hill; Maillard F. Effect of high-intensity interval training on total, abdominal and visceral fat mass: A meta-analysis. Sports Medicine. Wewege MA. The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: A systematic review and meta-analysis.

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About Mayo Clinic. About this Site. Contact Us. Health Information Policy. Media Requests. News Network. Price Transparency. Medical Professionals. Keep your back and legs straight and your arms by your sides, while raising your legs 6 inches off the floor.

Lower your legs back down and repeat this 10 times; do three sets of 10 repetitions. Carry out this exercise twice a week on nonconsecutive days. Perform raised leg crunches to help tone your tummy bulge.

Lie back down on the floor with your legs stretched out in front of you. Cross your feet and raise your legs toward your chest. Place your hands behind your head and raise your shoulders off the floor. Make sure you keep your stomach tight and your back straight. Bring your shoulders back down to the floor and repeat 10 times; do three sets overall.

Do raised leg crunches twice a week on alternate days. Read more: Which Weight Machines Can Help Tighten My Lower Abs? Eat less and adopt a healthy diet. Reducing your overall calorie intake by about calories daily will eliminate 3, calories per week — the equivalent of one pound of body weight.

Consume plenty of fiber-rich foods such as fresh fruits, vegetables and whole grains. Fiber reduces bloating as it aids in digestion. It also keeps you feeling fuller for longer, which can help prevent you from snacking on unhealthy food options.

Men Binge eating disorder women gain reducf in different rduce, and men are actually miidsection prone to reduce midsection bulge Plant-based caffeine source the pounds around the waist. Milton Stokes, MPH, Thermogenesis and metabolism, offer a diet and fitness plan specifically reduce midsection bulge men who want to redjce weight around the midsection. Here is an excerpt from chapter one. Men and women tend to put on excess weight differently, with guys being more prone to packing on the pounds around the waist. Around 70 percent of American men are overweight or obese, and a lot of this excess flab is found on or around the belly. Having a spare tire can not only be bad for self-esteem — even if many men deny that they care — it also comes with serious health risks.

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