Have you ever wanted to get rid of midsection fat and see your abs? If so, then you’ve probably come across a common problem:
There is a lot of information about losing midsection fat out there. The issue is, picking up the useful bits and applying them is what trips most people up.
To that end, we’ve put together a list of five things you should do related to your training and nutrition. Let’s go.
1. Eat More Voluminous Foods
To lose midsection fat, you need to consume fewer calories than you burn. This is simple, but it isn’t easy because it comes with a fair amount of hunger, and many people can’t deal with that.
Research suggests that eating more voluminous foods such as leafy greens and cabbage helps us feel fuller for longer, which makes us eat less food. This leads to weight loss and allows us to eventually see our abs.
Veggies and other fibrous foods also aid our digestive health, which prevents bloating and other adverse effects that mask midsection fat loss.
2. Cut Back on Alcohol
Some research suggests that small amounts of alcohol can be beneficial. But, when we consume alcohol in large quantities, it can contribute to visceral fat gain.
Research shows that when people limit their alcohol intake, they naturally lose midsection fat. This idea is supported by observational research suggesting that heavy alcohol consumption increases the risk of central obesity (excess fat around the midsection).
3. Do The Right Ab Exercises
Besides taking care of your nutrition to get rid of midsection fat, it’s also essential to do the right exercises. While spot-reducing body fat is mostly a myth, some research suggests that the fat around the muscles we train is more likely to get metabolized for energy. This can provide a modest benefit and allow us to lose slightly more midsection fat.
Aside from that, doing the right ab exercises helps develop the muscles in the midsection. In doing so, the waist becomes more defined even if we have a bit of fat covering it.
Fantastic examples include:
Lying leg raises
Hanging knee raises
4. Eat More Protein
Protein plays a vital role in our ability to build our midsection muscles and lose the fat that covers them. Among the three macronutrients, protein has the highest thermic effect - between 20 and 35 percent. Meaning, for every 100 calories worth of protein we consume, the body burns between 20 and 35 to break it down and absorb it.
For reference, the thermic effect of carbs and fats is between 5 and 15 percent.
Protein is also incredibly satiating and helps us feel full long after we’ve eaten. This can help us consume fewer calories without feeling as hungry.
Fantastic options include meat, fish, poultry, dairy, nuts, seeds, and eggs.
5. Do Some Cardio
You don’t have to do cardio if you want to lose midsection fat, but it can be helpful. As we discussed above, fat loss comes down to being in a calorie deficit.
By doing cardio regularly, you can burn extra calories, which can help you more easily put yourself in a calorie deficit for fat loss.