What I Tried That Did Work
I didn’t want to give up CrossFit because I loved the strength and confidence I had gained, but it was clear that I needed to change something. In February 2017, I came across videos about intermittent fasting . I learned about all the benefits of IF â disease prevention, improved digestion and decreased bloating, more mental clarity, and weight loss. Intermittent fasting isn’t a diet it’s a lifestyle. You choose a period of time during the day to eat and a period of time to not eat . I chose the 16:8 plan, where you fast for 16 hours, and eat for eight â it made the most sense for my schedule.
I was shocked that just by skipping breakfast and eating from noon until 8 p.m., after just one month, I looked slimmer. I kept going. After three months, I looked even leaner, and by month six of IF, I’ll never forget looking in the mirror and seeing my body change even more. This was something I was able to maintain because by one year of intermittent fasting, I was able to keep the belly fat off.
Why Fasting Is Good For You
If you could put the mental, physical, and spiritual benefits of fasting in a pill, you would make billions. The many benefits of fasting include:
- Promoting human growth hormone production, which helps your body burn fat, build muscle, and slow the aging process.
- Normalizing insulin sensitivity, which prevents chronic diseases like diabetes, heart disease, and even cancer.
- Regulating ghrelin levels, also known as the hunger hormone.
- Reducing inflammation and free radical damage.
Intermittent Fasting Makes It Harder To Get Rid Of Belly Fat Animal Study Finds
Australian researchers have mapped out what happens behind the scenes in fat tissue during … intermittent fasting.
Intermittent fasting has been touted as THE way to lose weight by everyone from Silicon Valley bros to TikTok influencers and researchhas shownthat it is an effective wayto lose weight but is it losing the right kind of weight?
A new study, conducted in mice, found that despite all the benefits of intermittent fasting, losing that spare tire isnt one of them.
In fact, according to this latest study it can actually make your losing your belly fat harder, which isnt great since stomach fat is strongly linked to diseases like type 2 diabetes and heart disease.
The study, published in the journal Cell Reports, looked at what happens to different types of fat tissue during intermittent fasting in mice.
What they found was that visceral “belly” fat, which is fat tissue surrounding our organs including the stomach, and subcutaneous fat, which lies just under the skin and is associated with better metabolic health, changes how it behaves when the mice only eat every-other-day.
While most people would think that all fat tissue is the same, in fact, the location makes a big difference, said senior author Mark Larance from the Charles Perkins Centre and School of Life and Environmental Sciences at the University of Sydney.
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Avoid Foods That Contain Trans Fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
Theyre found in some and spreads and also often added to packaged foods, but many 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 .
A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat .
To help reduce belly fat and protect your health, 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. Regardless of whether youre trying to lose weight, limiting your intake of trans fat is a good idea.
Alcohol can have health benefits in small amounts, but its seriously harmful if you drink too much.
Research suggests that too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity that is, excess fat storage around the waist .
Cutting back on alcohol may help reduce your waist size. You dont need to give it up altogether, but limiting the amount you drink in a single day can help.
One study on alcohol use involved more than 2,000 people.
Which Intermittent Fasting Is Best For Weight Loss
Every method of intermittent fasting can be an effective way to lose weight.
As with all diets, the best strategy will depend on what works best for each person.
For example, you might prefer to fast only one or two days per week, since it will give you the freedom to eat normally the majority of the time.
In that case, the 5:2 method or the eat stop eat repeat plan may be a good way to get started.
Or perhaps you naturally skip breakfast most mornings.
If that is the case, then the 16:8 method may be a much better fit for your life, as it will allow you to eat a typical lunch and dinner.
Additionally, intermittent fasting is not for everyone, and there are plenty of other weight loss plans out there that also offer lasting results.
Ultimately, there is no right way to lose weight, and the best weight loss programs are the ones that you can maintain for the long run.
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Stop Before You’re Stuffed
For many people, the cue to stop eating is a clean plate, a feeling of fullness, or unbuttoning the top of the jeans. Stopping before you feel full is a simple strategy that cuts calories and can help you lose weight. “Look at food as fuel,” advises Kirkpatrick. “Eating to fullness means you’re over-fueling your body.” Instead, stop eating when you are no longer hungry. “It can feel empowering to push your plate away before reaching that feeling of belly fullness.”
Focus On Weight Loss In General
Weight lossalone can effectively reduce visceral fat, says Dr. Butsch. By losing 10% ofyour body weight, you may lose up to 30% of your body fat.
Talk to your doctor about a weight-loss method that is right for you. While there are lots of options to choose from, Dr. Butsch recommends you avoid fasting for long periods. Prolonged fasts cause the body to hold onto the visceral fat, making it tougher to lose. If fasting is your jam, an intermittent or time-restricted fasting approach may be more effective for losing belly fat.
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Slow Down Your Eating
Even eating healthy whole foods can push out your belly with gas if you eat too quickly and don’t watch your portion sizes, says Trista Best, MPH, LD, a registered dietitian at Balance One Supplements. When you scarf down food fast, you end up swallowing more air, which leads to bloating. Inflammatory foods like gluten or dairy products or even high fiber meals can exacerbate bloating and gas especially when the necessary enzymes are not present in the gut for adequate digestion. “Slowly integrating cruciferous vegetables and fiber-rich foods is a good way to prevent gas,” she says.
But Wont I Get Hungry
One of the benefits of intermittent fasting is that your body rapidly adapts to the new style of eating. If you deliberately skip breakfast each day, the hormone ghrelin adapts to this, meaning you wonât feel hungry until your ânormalâ eating time. It takes a few days for this entrainment to set in, but once youâve gotten used to eating your first meal of the day at lunchtime youâll never be hungry at breakfast again!
This benefit is seen best in those who choose to fast each and every day. The exact duration of your own personal fast can change , but it needs to be over 12 hours long to start seeing the benefits mentioned above. Women normally get a little hungrier than men , so 14 hours is a good option for women, whereas men can usually fast for 16 hours without any hardship.
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Eat Plenty Of Protein
The easiest change you can make to your diet to lose belly fat is to eat enough protein. There are several reasons for this. Increasing your protein intake increases satiety. In most cases, if youre not hungry, you wont eat. Therefore, increasing satiety can result in effortless weight loss.
Moreover, eating enough protein throughout the day ensures you maintain your metabolically active mass even when you eat at a calorie deficit. If you push your muscles to failure through resistance training, you can even build muscle while burning belly fat by eating enough protein. Bio-available protein sources include legumes, dairy products, game meat, eggs, and lean seafood.
Effective Tips To Lose Belly Fat
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Belly fat is more than a nuisance that makes your clothes feel tight.
Its seriously harmful.
One type of belly fat referred to as visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions .
Many health organizations use body mass index to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin .
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 20 effective tips to lose belly fat, backed by scientific studies.
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Why You Dont Need A Detox Diet
It sounds logical that fasting could cleanse your body of harmful substances that could cause a host of ailments like obesity, fatigue, and headaches. But there is no scientific evidence that you need to fast to “cleanse” your body or remove toxins.
Who Is A Good Candidate For Intermittent Fasting
On the other hand, IF might be an appropriate option to try if you’ve been pursuing weight loss with proper food choices and exercise regimens for a while without seeing change.
If you have a known history of blood sugar imbalance, pre-diabetes or diabetes, or PCOS, intermittent fasting can be a great next step to tackle insulin resistance, weight loss, and getting rid of stubborn belly fat.
IF is a flexible tool that you can test out to see if it works for your lifestyle and goals. Give it a few days or weeks to evaluate if its a good fit. There can be an adjustment period. Its a journey to listen to your body and learn what it needs to thrive.
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Clues That Your Stomach Fatis Becoming A Problem
An easy wayto gauge abdominal weight gain is to just pay attention to how your pants fitor the notch on your belt, says Dr. Butsch. If things are tight, then thatmay be an early warning sign of potential health problems.
Waistcircumference correlates to visceral fat. For men, a waist circumferenceapproaching 40 inches indicates increased risk. For women, 35 inches raises ared flag.
Working Out Fasted Vs Fed
A study published in 2019 compared these two things. They proved, that working out fasted promotes increased reliance on burning fat for fuel. This effect was not seen, when the participants consumed a high-carb breakfast right before the exercise. Note, that both groups burned the same amount of calories just the energy from where it came from was different. Furthermore, insulin was more efficient and effective when people did not consume breakfast before exercising.
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/5intermittent Fasting May Not Help You Lose Belly Fat: Study
Intermittent fasting is one of the most talked about diet trends. The fasting method requires people to perform short term fasts at regular intervals, where they limit the calorie consumption drastically for certain days of the week or during the specific window of the day.
Proponents of the diet claim that it is great for weight loss and helps you stave off heart disease.
But doctors and experts have warned that the diet is not for everyone. Most men who have tried the diet have reported positive results. But for many women, any type of Intermittent fasting, be it overnight 16 hours fasting or capping the calories at 500 for two days a week have backfired.
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Why Visceral Fat Can Be Resistant To Weight Loss
While most people would think that all fat tissue is the same, in fact, the location makes a big difference.
During fasting, fat tissue provides energy to the rest of the body by releasing fatty acid molecules.
However, the researchers found visceral fat became resistant to this release of fatty acids during fasting.
There were also signs that visceral and subcutaneous fat increased their ability to store energy as fat, likely to rapidly rebuild the fat store before the next fasting period.
Dr Larance said it was possible that a history of repeated fasting periods triggered a preservation signalling pathway in visceral fat.
This suggests the visceral fat can adapt to repeated fasting bouts and protect its energy store, he said.
This type of adaptation may be the reason why visceral fat can be resistant to weight loss after long periods of dieting.
Dr Larance said using a mouse model was a useful analogue ahead of studies in humans.
Mouse physiology is similar to humans, but their metabolism is much faster, allowing us to observe changes more rapidly than in human trials, and examine tissues difficult to sample in humans, he said.
Future research in mice and humans could uncover the mechanisms by which this resistance occurs and also which types of diet and other interventions may be best at tackling belly fat.
Eating Protein 4 Times A Day Combined With Fasting May Help You Burn Belly Fat Faster Than Calorie Cutting Alone Research Suggests
A combination of fasting and frequent high-protein meals may help burn fat, new evidence suggests.
People on that diet lost more weight than those who just counted calories, researchers found.
They also burned significantly more fat, including belly fat, while maintaining lean body mass.
Eating high-protein meals throughout the day and spending a day or two a week fasting may help you lose more weight and belly fat than calorie cutting alone, new research suggests.
A protein-pacing diet combined with intermittent fasting led to more fat loss in a study than a standard heart-healthy diet, according to a presentation at ObesityWeek® 2021, the annual conference of the Obesity Society for researchers and clinicians.
Researchers at Skidmore College in New York studied 40 adults who were overweight during an eight-week weight-loss period. Half the participants were assigned a diet in which they ate high-protein meals four times throughout the day. The meals included protein supplements provided by the research team, such as bars and shakes. Participants prepared their own meals. They were given recipes and instructed to focus on high-quality protein sources like chicken, fish, eggs, Greek yogurt, chickpeas, quinoa, and tofu.
They also fasted either once or twice a week for the first four weeks and once a week for the rest of the study.
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Switch To Sprouted Bread
While its often assumed that bread is off-limits when youre trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didnt pack this healthy prebiotic fiber.
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Weight Loss For Men: How Does A Man Lose Belly Fat
You go to the gym at least twice a week. You only have a few beers and eat fast food here and there. You think youre eating reasonable portion sizes, but you just cant lose the beer belly. At Medical Transformation Center in Louisville, KY, we are passionate about helping our clients lead happier, healthier lives. Today, we explain weight loss for men to help you lose belly fat.
Weight loss for men is the same as weight loss for women. You must consume fewer calories than your body needs to maintain its current weight. At the end of the day, there are only two things you have to consider. First, you must consider how many calories you consume in a given period. Second, you must consider how many calories you burn in a given period.
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