Lose belly fat: Here’s how to fight your stubborn abdominal fat!

If you’re looking for a flat stomach and better health, you’re in the right place! The fat on the abdomen is difficult to get rid of and can lead to health problems. With a little help from Almased, you can lose belly fat fast and support a long and healthy life

Measure Your Fat at Home

You can tell if you have an unhealthy amount of abdominal fat in a few ways. One method is called the body mass index (BMI).1 This calculation takes into account your height and body weight. An online tool can give you an estimate of your BMI in seconds. If your BMI is above 25, you’re considered overweight. If it’s above 30, it may mean obesity.

You can keep track of your fitness progress and your overall health by using a body fat analyzer. There are several expensive and high-tech medical methods out there, but for most people, the best device is the simple and affordable caliper. You can use it in the comfort of your own home, or they are also available at most gyms. A bit of practice will assure accurate results.  

According to Jamie Luu, RDN, LDN, “Percentage of fat is the amount of body fat you have out of everything else in your body, such as your water weight, muscles, and bones. Measuring your percentage of body fat allows you to determine how much fat you should aim to lose. You can do this quickly and cheaply with the body fat caliper.

With the help of a friend, pull the fat in your arms or thighs away from your muscles and pinch it with a body fat caliper. Remove the caliper, view the reading in millimeters and compare it to the body fat percentage measurement chart according to your gender and age…”

Research indicates a healthy range for men of age 20-40 years, is between 14-20%. For women in the same age group, 21-33% is considered healthy.

Although you can target abdominal muscles and tone them with crunches, the best belly fat exercises alone will not get rid of belly fat. The good news is that you can reduce the threats that stem from stomach fat. Visceral fat responds to the same diet and exercise strategies that lower your total body fat. 

Another method to measure your fat is with your waist circumference. To try it yourself, put a tape measure around the middle of your body near the belly button.1 If your waist circumference is too high, you may be at an increased risk of health problems. For women, health risks begin if it’s more than 35 inches (89 cm). For men, the limit is 40 inches (102 cm).1 Detailed instructions on how to measure abdominal circumference are on our blog.

Body Shape Can Predict Health Risk

The general body shape and location of overall body fat can also reveal a lot about health risks. When body fat accumulates on the thighs and buttocks, it’s called a “pear shape”.3 Fat deposits that accumulate mainly on the abdomen lead to an “apple shape”.3 

The pear shape poses fewer health risks than the apple shape.3 This difference is because belly fat has a bigger influence on visceral fat and metabolism than other types of fat.3 

People of all body types should, of course, pay equal attention to their health. But if you’re apple-shaped, even if you’re not overweight or obese, you should take steps to limit your belly fat.3

From menopause onward, women are increasingly prone to exhibiting the "apple shape". Postmenopausal women thus have more visceral fat compared to premenopausal women.2 Find out how Almased can help you lose weight during menopause!

4 Tips To Lose Excess Belly Flat and Get a Flat Stomach

      1. Start Replacing Meals With Almased

In most cases, a complete change in diet and exercise is the best way to lose excess belly fat.1 Nutritionists recommend a diet high in lean proteins and low in sugars and refined carbs.1 This can be done easily by replacing 1–2 meals a day with an Almased shake.

Almased is a meal replacement shake made from all-natural ingredients. The combination of soy, honey, and yogurt brings 27 grams of protein into every serving. With this high-protein formula, Almased helps restore the hormonal balance in your body.

Almased helps to support that “full feeling” once again. A recent study shows that Almased brings down leptin levels and other hormones involved in appetite regulation.7 People who replaced their meals with Almased lost weight, had more energy, and didn’t feel hungry.7 Another study confirmed those results and found that leptin decreased more with Almased than with other diet plans.8 That led to significant weight loss for the Almased dieters.8

       2. Eat a Balanced Diet

Complement the shakes with a selection of high-quality foods and a balanced composition of meals. With the Almased plate principle, this can be done without much thought!

Simply divide your plate into different areas. Half is reserved for vegetables in boiled or raw form. One-third of the plate should be filled with a high-quality lean protein source. These include, for example, lean meat or fatty fish, cottage cheese, legumes, or tofu. The remaining space can now be filled with complex carbohydrates. Whole wheat pasta, potatoes, or whole grain breads are good choices here.

For both men and women, protein is the #1 macronutrient to build muscle, lose fat and lose weight. It’s recommended to have 0.5 gram per pound of body weight per day. Having sufficient protein in each meal can keep you satiated and help to increase your metabolism.

Evidence shows that protein is especially effective against belly fat. One study showed that the quality and amount of protein eaten was related to fat in the belly – meaning those who are eating better quality protein, and more of it had much less belly fat. Another study showed protein is linked to the reduced risk of belly fat gain over a period of 5 years.³ That’s success!

To be effective, aim for 25-30% of your calories in good quality protein. Your best protein sources for the best way to burn fat are whole eggs, lean meats, low-fat dairy products, nuts, legumes, fish and other seafood. If you find it hard to increase your intake of high-protein foods, consider a quality protein meal supplement, such as Almased, which is also suitable for vegetarians.

Even high-quality protein is not a stand-alone diet. You also need a balance of carbs (best from whole food sources) including fresh fruits and veggies with plenty of fiber and water, and some healthy oils. If you're serious about making beneficial changes in your life, toss out the sugary beverages and processed foods, too.

Finally, include healthy fats and high-quality vegetable oils such as linseed, rapeseed, or walnut oil. There’s no room for processed foods or sugar sweetened beverages.

      3. Exercise for a Flat Tummy

If you want to lose abdominal fat, you should not only have a healthy diet but also be physically active. High-intensity interval training is a great way to burn belly fat and burn calories in a short time.9 If the body is in an energy deficit, the pounds start to fall off.

Strength training is also ideal for losing belly fat.10 People who do resistance training have a higher metabolic rate.10 That means fats ingested with food are used as an energy source rather than stored. Plus, intense exercise builds muscle mass all over the body, and the fat distribution is altered.

If exercising alone seems daunting, consider joining a program. Research has shown the positive effects of training in group programs.11 No matter how much extra belly fat you have, or how old you are, you can lose weight with an exercise training program.11

Combining Almased shakes with physical activity is the best way to reach a healthy weight. A large trial showed that adding Almased to an overall healthy lifestyle change helped people lose more weight.12 Participants who took Almased saw their waist circumference shrink in just 4 weeks!12

Another study looked at resistance training in middle-aged men.13 Almased and training together made their waist circumferences smaller and led to muscle growth.13

Balance is always important you can risk soreness, burnout and even injury by overdoing it.

If you’re a beginner, start at a light intensity and gradually build up to moderate or vigorous energy. Your muscle gain from resistance training will give you a leaner appearance and help you burn calories even when the body is at rest.

High-intensity interval training (HIIT) defines any workout that interchanges intense bursts of activity and fixed periods of less intense activity or even complete rest. For example, at the start of a run, you would pace yourself as fast as you can for 1 minute, then follow up by walking for 2 minutes.5

But, note that a study found that HIIT is no more effective than moderate-intensity continuous training (MICT) when it comes to weight loss. It's just that with HIIT, you burn calories faster, so you can get away with working out for a shorter amount of time. Think of it as a shortcut that may make it easier to fit into your schedule.⁶

We know you want to burn fat fast, but your best way to lose weight should also function to keep the fat from coming back. So, include steady weight loss in your program goals. And, as always, consult your doctor for help in getting started and staying on track. Read on for the easy diet to fast-track your way to safe and rapid loss of stomach fat.

        4. Reduce Stress and Lose Belly Fat at the Same Time

A lifestyle factor that also has an impact on our metabolism is stress.1 Those who do not rest in everyday life can have high cortisol levels.1 An increased cortisol level stops the breakdown of fat, so it all gets stored in your body.1 

So, incorporate relaxing activities such as yoga or a walk on your way to a flat stomach. Also, make sure you get enough sleep. You can also use supplements to reduce belly fat and cortisol. An Almased shake in the evening can improve your sleep and boost your metabolism overnight.14