We asked our Facebook fans about their biggest bare-the-body worry: a fat belly, a saggy butt or flabby arms. Not surprisingly, nearly 80 percent chose a fat belly. One Facebook fan said, “I am physically active…[and] am losing weight, but my stomach won’t get flat enough.” She’s hardly alone.
So, why is belly fat so stubborn—and how can you get rid of it? We went to our experts for answers. Here’s what we discovered.
Why belly fat is so stubborn
1. You’re too stressed. Stress hormones not only encourage your body to pack on more pounds in general, but also more belly fat in particular.
2. You’re getting older. According to Dr. Mehmet Oz, “The older you get, the more reluctant belly fat becomes.” He adds, “Doing what you've done in the past is most likely not going to work as well as it once did. You've got to change it up.”
3. You’re eating for speed. Packaged foods contain your belly’s biggest enemies: partially hydrogenated oils (trans fats) and simple carbs. Trans fats increase the fat in your midsection, says Dr. Dean Ornish. They even redistribute fat from other parts of the body to the belly.
Three ways to blast that belly
You can’t spot-reduce belly fat. To lose fat anywhere on your body, you’ll need to eat less and move more. And remember, says personal trainer Jeff Croswell, “This fat didn't come on overnight . . . so to think that it will come off overnight is ridiculous.” Try these tips to speed your success.
1. Eat the right fats. Make sure your diet is full of belly-busting monounsaturated fats, found in nuts, seeds, olives and olive oil, and avocados. Green tea is another fat burner.
2. Choose the right moves. Surprise! Crunches and sit-ups are often ineffective when it comes to shaving inches from your waistline. Dr. Oz suggests yoga as your belly-blasting alternative.
3. Get more sleep. According to sleep expert Dr. Michael Breus, lack of ZZZs affects levels of several hormones that influence appetite. Aim for at least 7 hours of sleep a night, and you should see a flatter belly sooner.
Dropping belly fat won’t just make you look better, it will make you healthier, too. That’s because carrying extra weight in your abdomen puts you at increased risk for everything from diabetes to heart disease to cancer.
For those of you who are more worried about a saggy butt, try Dr. Mike Clark’s butt and thigh workout. If you need a little extra help slimming down and getting into shape, try exercises designed to target your trouble spots.
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Whether you’re bothered by a little too much padding on your hips, thighs, belly or any other place else on your body, you probably know that spot-reducing isn’t possible. “When you gain weight it’s circular, meaning that you store fat all over your body,” says Obi Obadike, fitness expert and celebrity trainer whose washboard abs have graced many a fitness magazine cover.
“But certain parts of your body are prone to store more fat than others.” For some it’s the hips or butt. For others, it’s right smack in the middle of the body.
What’s the secret to losing the tubby tummy? Obadike says there are three things you must do:
1. Eat a clean/lean healthy diet: “Abs are not made in the gym, they are made in the kitchen.” Obadike says this is something he and many fitness experts tell their clients. “Flat abs are not indicative of 1,000 sit ups a day, they’re indicative of how low your body fat is. And reducing your body fat comes from a clean, healthy diet.”
That includes at least two protein servings a day, at least two servings of veggies/fruits, good fats and at least two servings of good carbs. “Diet is 80 percent of your success in losing belly fat,” says Obadike. “But by combining that with a rigorous cardio and weight-training plan, you increase your chances of losing belly fat by 15 to 20 percent.” That gives you a 95 to 100 percent chance of success. Not bad odds!
Clean/Lean foods to add to your diet include oatmeal, brown rice, sweet potatoes, baked or broiled chicken breast, baked or broiled turkey breast, fish and, of course, fruits and veggies. “I teach my clients the 90/10 rule,” says Obadike. “That is eat clean 90 percent of the time and cheat 10 percent of the time.” Of course, a cheat isn’t a plate of chicken parm followed by a slice of tiramisu. Examples of a “cheat” would be one slice of pizza, a small hamburger or small slice of chocolate cake. The serving size should fit roughly in the palm of your hand.
How many calories should you limit yourself to each day to shed pounds? “A weight loss caloric diet that I use is 10 to 12 calories per pound,” says Obadike. For example, if you weigh 180 pounds, your daily caloric intake would be between 1,800 to 2,160 calories (180 x 10 = 1,800; 180 x 12 = 2,160). “I’ve had great success with my clients using this formula,” he says. “They never feel hungry even though it is a low-calorie diet."
2. Follow a weekly cardio program: “To see results you’ll need to do 30 to 45 minutes of cardio at least four times a week,” Obadike says. His favorite fat-blasting equipment? The elliptical, stairmaster and treadmill. “They help you burn calories fairly fast,” he says. But walking on the treadmill while reading a magazine won’t cut it. “I always tell my clients, if you aren’t sweating then you aren’t working."
3. Work those abs: “Abs exercises are important for strengthening your stomach muscles,” says Obadike. But they must go along with the fat-melting cardio. Otherwise, he says, the abs are “hibernating” under the belly fat.
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