How to get rid of your stomach ‘overhang’: Experts reveal the tips and tricks to slim your tummy – and the foods to cut from your diet NOW
- Experts from The Healthy Mummy have shared how to slim your stomach down
- The stomach ‘overhang’ is a combination of visceral and subcutaneous fat
- To get rid of this, you need to cut some foods from your diet like chips and sugar
- You also need to focus on compound exercises that engage the entire body
The stomach can often be one of the last and hardest parts of your body to tone, due to the fact that many men and women are pre-determined to store most of their weight in this area.
But it is possible to get rid or slim any stomach ‘overhang’, provided you adopt a dedicated diet and fitness plan targeted at your tummy.
Experts from Australia’s leading weight loss program The Healthy Mummy said the most important thing to understand when thinking about belly fat is that it is made up of not one, but two different types of fat.
Experts from Australia’s leading weight loss program The Healthy Mummy shared their tips and tricks for getting rid of your stomach ‘overhang’ (one of their transformations pictured)
Their team said one of the most important things to remember is that there are two different types of stomach fat; subcutaneous and visceral (one of their transformations pictured)
‘The top layer is called the subcutaneous fat and this sits on top and is the soft, cushy fat that you can touch, feel and see staring back at you in the mirror,’ the Healthy Mummy team posted.
‘Below this is the underlying fat which is what’s called the visceral fat and this surrounds and protects our vital organs.’
Visceral fat is far more worrying, due to the fact that it can have huge health implications including diabetes, high blood pressure and heart disease.
On the other hand, subcutaneous fat simply stores any unused calories around our waistline in the event that one day we will be threatened with starvation and our body will need those calories to survive.
Below both of these layers of fat, the experts said there are often stomach muscles which get a workout when you squat or do sit-ups.
But without changing your diet, you’ll never see your abdominal muscles.
There are some foods that are better for your waistline than others, and some that you should ditch include dairy products, potato chips and soft drinks (one recent transformation pictured)
What are the nine foods to cut now?
1. Dairy products
2. Potato chips
3. Soft drinks
4. Fried foods
5. Processed baked goods
7. White flour and rice
9. Refined sugars and sweeteners
Which are the foods you should cut for visible abs?
According to the Healthy Mummy team, there are some foods which are better and some which are worse for your waistline.
One of the food groups to ditch if possible is too many dairy products.
‘If you are feeling bloated, try limiting the amount of milk, cheese, yoghurt, and ice cream you eat, and see if that helps,’ they suggested.
Other more obvious foods including potato chips and soft drinks should also be cut where possible.
‘Most potato chip brands are cooked in hydrogenated oils,’ they said.
‘This type of oil is called a trans-fat. Trans-fat is known to increase cholesterol, contribute to heart disease and increase weight.’
Elsewhere, you should eliminate processed baked goods from your diet and any fried foods.
‘Choose a small amount of regular butter or soft spread over margarine when topping foods or baking!’ they added.
Finally, it will help you in your quest to lose weight if you ditch white flour and rice, cereals and any refined sugars and sweeteners such as honey.
When it comes to what you should do in order to ditch your belly fat, the experts said the key is movement and regular exercise (one recent transformation pictured)
What are some of the other tips for slimming your stomach?
* Movement and regular exercise.
* Compound movements that engage the entire body.
* Consistency with your workouts: Do something everyday.
* Plenty of low-intensity-steady-state cardio like walking or swimming.
* Track your progress via measurements and progress photos, not the numbers on the scales.
What about exercise?
When it comes to what you should do in order to ditch your belly fat, the experts said the key is movement and regular exercise.
‘The key to losing your tummy is very simple: You need to move – a lot and often!’ they said.
While you might think that you need to do lots of squats, crunches and planks, in fact these ab targeted exercises will not by themselves work as you can’t spot reduce fat in any particular area.
Instead, you should look for compound exercises which target several areas of your body at once – like mountain climbers, rowing and burpees.
Consistency is king, they added, so it’s a good idea to design a regular workout regime that sees you move your body in some way every day through both cardio and resistance training.
You should also make sure you have some form of LISS (Low-Intensity Steady-State) every day, like walking or swimming.
Walking can go a long way towards toning those hard-to-reach areas like your lower abs and bum.
‘The key point to remember is that it will take time but if you keep going, it will be worth it,’ the Healthy Mummy said.
You should also never track your progress via the numbers on the scales, which may go up as your strength does, but rather you should take measurements and progress photographs.