How to Tackle Belly Fat Head-On

Excess belly fat, commonly called a "potbelly" or known formally as "central obesity," accumulates around the stomach and can pose health risks. Nutrition specialists, the identical twins Tammy Lakatos Shames and Lyssie Lakatos, share six tips to help you reduce belly fat and improve your health.

Limit Starchy Carbohydrates

Starchy carbohydrates include calorie-heavy, processed foods like pasta, potatoes, pastries, bread, and more. Reducing these from your daily menu can significantly cut calorie intake and accelerate weight loss, including belly fat..

According to the experts, "Since fiber is removed from starchy carbs, nothing slows their digestion, causing energy spikes followed by crashes. When a crash occurs, the brain seeks the quickest energy source it can find – sugar. By cutting down fiber-deficient starchy carbs, you also lessen sugar cravings leading to overeating."

Add High-Intensity Intervals to Your Routine

Short, high-intensity interval training (HIIT) sessions may be brief but are effective and yield excellent results. These workouts can deliver a full body session in 10 to 20 minutes, but they're not suitable for everyone due to their intensity.

Experts say, "HIIT workouts provide similar benefits to other exercise forms but in less time. They can even lower your heart rate and blood pressure while improving blood sugar levels and insulin sensitivity."

Include Proteins in Your Diet

The nutrition authorities recommend a minimum of 25 to 30 grams of protein per meal. They state, "The best part about eating protein is that it satiates and helps 'fill' you up, leading to less caloric intake. It also stabilizes blood sugar levels, prevents energy crashes, and curtail cravings. Studies show adequate protein intake boosts weight loss and fat loss, while preserving lean muscle tissue."

Opt for Calorie-Free Beverages

To shed belly fat, the experts advise cutting back on alcoholic drinks in favor of calorie-free options. "Alcoholic drinks are high in calories and can make you thirsty and hungry. It's a recipe for disaster if you want to lose belly fat. Your body treats alcohol as a toxin and halts its fat-burning state to prioritize metabolizing alcohol from your wine, beer, or cocktails. Plus, your brain doesn’t compensate for calories from drinks, so you consume the same amount afterward," they noted.

Drink Plenty of Water

Sometimes your brain signals hunger when you’re actually thirsty, leading to unnecessary calorie consumption. Drinking water throughout the day can prevent this. According to the experts, "Water helps fill the stomach and can suppress hunger, preventing overeating. Additionally, it fuels every bodily process, including efficient metabolism."

Save Carbs for the End of Meals

Reserve your carbs for the end of meals to leave less room for them and other heavy additions. The experts suggest, "Eating fiber-rich vegetables and proteins first (proteins stabilize blood sugar levels) makes it harder for carbs to spike your blood sugar, which is already stable and harder to digest rapidly," they explained.