Most people are quite self-conscious about the returning belly fat that continually accumulates around their stomachs. Fortunately, with a few lifestyle changes and a new workout routine, this particular area can be targeted to burn fat. But how long does it take to see results?
Typically, you can start to see results and reduce your own belly fat in as little as two weeks. However, even if the time frame is brief, take note that losing a few inches off your waistline will need a lot of effort and adherence to the proper lifestyle and exercise routine.
Continue reading to learn more about burning belly fat, including how long it takes for belly fat to burn, why it takes so long, as well as the best ways to help speed up the fat-burning process around your belly, and more.
How Long Does It Take For Belly Fat To Burn?
Typically, it takes as little as two weeks to start reducing your own belly fat and seeing a result. However, in order to encourage your fat to continue burning, it is essential that you establish a 6 to 12 weeks exercise program and calorie deficit by eating less and exercising more. This is how you continue to lose belly fat and develop a flat tummy.
Why Does It Take So Long For Belly Fat To Burn?
It’s difficult to burn fat because it contains more fat cells that are more resistant to the breakdown of fat. This implies that it can sometimes take a while to see results.
Overall, when compared to other parts of the body, stomach fat also tends to dissipate more slowly. This is due to the fact that these fat cells vary from typical fat cells in that they have “alpha receptors” rather than “beta receptors,” which release fat more quickly.
Therefore, as you lose weight, the fat cells with beta receptors usually shed more of it initially while the fat cells with alpha receptors, such as those in the belly area, take longer to respond. As a result, the weight loss in that area is often slower.
What Are The Best Ways To Help Speed Up The Fat Burning Process Around Your Belly?
Consume A Diet High In Protein
A crucial nutrient when attempting to reduce your weight is protein. Overall, a high protein diet boosts the production of the hormone PYY which promotes fullness and suppresses hunger. Additionally, protein increases metabolic rate and aids in maintaining muscle mass while losing weight.
Numerous observational studies also reveal that those with less belly fat than those with more had higher protein diets. For example, if you’re looking to lose some weight around your waist, high-protein meals like fish, lean meat, and beans are perfect. Eggs, dairy, and whey protein are other excellent sources of protein one can enjoy daily.
Avoid Consuming Trans Fats
Trans fats are made by injecting hydrogen into unsaturated fats like soybean oil. They can be found in some margarine and spreads, as well as in packaged goods. Take note, however, that many food manufacturers have discontinued using them.
In observational and animal research, these lipids have been connected to inflammation, heart disease, insulin resistance, and belly fat growth. A high trans-fat diet has even been connected in certain studies to an increase in belly fat accumulation.
Therefore, it’s a good idea to restrict your consumption of trans fat whether or not you’re attempting to lose weight. In order to avoid these fats, read ingredient labels carefully and steer clear of goods that contain trans fats to aid in belly fat reduction and safeguard your health.
Avoid Alcohol
While alcohol can sometimes be beneficial to your health (in moderation), excessive use can be quite dangerous. According to research, drinking too much alcohol may also contribute to belly fat accumulation.
Therefore, cutting back on alcohol can aid in losing weight. While you don’t have to stop entirely, cutting back on how much you consume each day can be beneficial.
Experts claim, for example, that individuals who drank alcohol on a regular basis but averaged less than one drink per day, generally, have less belly fat than those who drink less frequently but had more alcohol on the days they drank.
Reduce Your Stress Levels
Stress can cause fat growth around the waist. Therefore, if you’re attempting to lose weight, one of your top concerns should be to reduce stress. After all, stress can cause belly fat accumulation by causing the adrenal glands to generate cortisol, often known as the stress hormone.
Engage in joyful activities that decrease tension to aid in the reduction of abdominal fat. Yoga and meditation, for example, can be helpful ways for triggering a fat reduction in these difficult-to-target areas.
What Are The Best Exercises to Do To Target Belly Fat?
There are countless workouts available, but not all of them are equally effective in getting rid of belly fat. But both scientists and medical professionals concur that adding physical exercise to your daily schedule is a terrific approach to losing excess belly fat. For example, some great exercises to try include cardio, HIIT, and weight training.
Cardio
Any aerobic exercise that pushes your heart rate into your desired rate zone is known as cardio exercise. You burn the most calories and fat during this type of exercise, which can help you lose fat everywhere around your body.
The most popular cardio exercises include swimming, cycling, and walking. However, even simple housework tasks like sweeping and cleaning can count as cardiac exercise.
Overall, there is no one ideal cardio activity for weight reduction. The intensity with which you undertake cardio exercise is more essential than the sort of cardio activity you pick. While any action is preferable to none when it comes to losing weight, moving at a high intensity, or conducting high-intensity cardio is the most beneficial.
HIIT (High-Intensity Interval Training)
Activity regimens called high-intensity interval training (HIIT) and interval training combine brief bursts of intensive exercise with slower, lower-intensity movements and rest intervals. According to research, HIIT activities for belly fat will help you lose weight and get in better physical shape overall.
Weight Training
Another training method that is proven to help burn abdominal fat is weight training. Having increased muscle tone can also aid in fat loss since while the body is at rest, muscles burn more calories than fat does.
Resistance training, which includes weight training, has also been shown to improve lean weight while reducing fat and speeding up metabolism.
Final Thoughts
Overall, the average time it takes to start losing your own belly fat and start seeing results is approximately two weeks. Take note, however, that you must create a calorie deficit by eating less and moving more over the course of 6 to 12 weeks if you want to encourage your fat to keep burning. This is how you keep losing belly fat and develop a flat stomach.
It’s difficult to burn fat because it contains more fat cells that are more resistant to the breakdown of fat. This implies that it can sometimes take a while to see results.
Don’t get discouraged though! By increasing your protein intake, avoiding trans fats, reducing your stress levels, and decreasing your alcohol consumption, you can help speed up this process to start to see results sooner. Take note, however, that this also implies that you pair these tips and tricks with a daily exercise routine in order to maximize the fat-burning process.