You can’t shrink your belly with diet alone. If you are overweight and you don’t want to lose weight, losing weight won’t help. If you don’t want to lose, your fat mass will remain the same. It’s not going to go away unless you exercise. If you want to lose weight, you will need to cut out some bad habits, such as overeating and bad body image. A study by the American Obesity Association shows that women who exercise more than 30 minutes weekly have a 45% reduction in their waist size and a 33% reduction in their waist circumference.
You can gain some pounds back by eating fewer calories, but only if you eat them in a way that doesn’t make them go into your abdominal area. You don’t want to be eating those calories straight into your abdominal region, because it will make the fat there even worse. Instead, you want to eat more carbs, especially fiber, which will make those calories go into other areas of your belly, such as in your back. For example, one study showed that eating an additional 150 grams of fiber per day for three months helped prevent a 9% increase in waist size, as defined by the Centers for Disease Control, in women with normal weight, but not in women with excess body adiposity (extra body fat, which puts pressure on your waist).
You can also gain a little weight, but if it’s an irregular number, like 4-5 pounds when you eat a meal with fat, it’s not going to be that big. If your size is really bad, your waist won’t change much for a while. That’s because it takes time for your fat to melt away from your abdominal region. Don’t worry about having a big belly; you’ll get over it in a day or two.
Are you doing anything that you should do if you want to gain weight? If so, the most important thing is to start losing the amount of weight you gained over the two years. That is called an “effective amount of weight loss,” and when you lose that little weight, it creates the momentum to keep losing until you’re down to the weight you want to lose.
Some people get discouraged when they don’t follow a specific diet plan. The good news is that there are many diet plans, many of which are proven to work. The bad news is that most of them do not make any changes to your lifestyle, like your weight or what kind of underwear you wear. You need to use
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