Fat To Fit

Explore tested ways to get Fat to Fit. Follow all the ways to get Slim and Fit.

Walk at Least 30 Minutes Each Day

A combination of diet and exercise is probably the most effective way to achieve weight loss and improve your overall health.

Interestingly, studies have shown that you don’t need to exercise vigorously to reap health benefits.

Regular, brisk walks have been shown to effectively reduce total body fat and the fat located around your midsection.

In fact, walking briskly for 30–40 minutes (about 7,500 steps) per day has been linked to a significant reduction of dangerous tummy fat and a slimmer waistline.

Bottom Line: Walking for 30 minutes daily may slim your waistline and prevent the accumulation of dangerous tummy fat.

Drink Protein Shakes

Protein shakes are an easy way to add extra protein to your diet.

Getting enough protein in your diet can boost your metabolism, reduce your appetite and assist with fat loss, especially from your midsection.

Furthermore, studies have suggested that adding protein shakes to your weight loss diet may be especially effective at reducing your waist circumference.

Bottom Line: Protein shakes are an easy way to add extra protein to your diet. Including them as part of a weight loss diet has been shown to be effective at reducing your waist size.

Take Probiotics

Probiotics are live bacteria that are suggested to play a big role in weight loss and weight maintenance.

Overweight and obese people have been shown to have a different composition of gut bacteria than normal-weight people, which may influence weight gain and fat distribution.

A regular intake of probiotics may shift the balance towards beneficial gut flora, reducing the risk of weight gain and fat accumulation in your abdominal cavity.

Some strains of probiotics have been shown to be particularly effective at reducing belly fat. These include:

Lactobacillus fermentum

Lactobacillus amylovorus

Lactobacillus gasseri

Probiotic foods include some types of yogurt, kefir, tempeh, kimchi and pickles.

There are also a wide variety of probiotic supplements available. However, these supplements usually contain several strains of bacteria, so make sure to pick one that contains at least one of the strains mentioned above.

Bottom Line: Probiotics may help build up beneficial gut flora. Some Lactobacillus strains have been shown to be particularly effective at reducing waist size.

Limit Your Intake of Carbs, Especially Refined Carbs

Limiting your carb intake has been shown to have powerful health benefits, especially for weight loss.

More specifically, studies show that low-carb diets target the fat that lodges around your organs and makes your waistline expand.

Some studies also suggest that you can significantly improve your metabolic health and reduce your waistline by simply replacing refined carbs with unprocessed, whole food carbs.

Observational studies have shown that people with the highest intakes of whole grains are 17% less likely to have excess abdominal fat than those who consume diets high in refined carbs.

Bottom Line: Limiting your total carb intake, as well as simply replacing your refined carb intake with whole food carbs, may reduce your waist circumference and improve your health.

Avoid Liquid Calories

Sugary soda, fruit juices and energy drinks are generally loaded with sugar and liquid calories.

It is also very easy to drink large quantities at a time, resulting in an abundance of empty calories.

The thing with liquid calories is that your brain doesn’t register them like it registers solid calories. Therefore, you’ll end up consuming these calories on top of everything else that you eat or drink.

One study showed that each daily serving of a sugar-sweetened beverage increased the risk of obesity by a whopping 60% in children.