A top personal trainer has shared the secrets to reducing belly fat fast – and the popular foods that are holding you back.
Rachael Attard, a qualified group trainer and sports nutritionist, is the founder of the Lean Legs Program and specialises in helping women sculpt their dream bodies without restriction.
‘When it comes to losing belly fat, there is one thing that’s absolutely crucial for success. That one thing is DIET. I cannot stress this enough,’ the Australian mum said.
‘If you want to lose belly fat, lower belly fat included, you need to sort out your diet. If you just exercise but don’t pay attention to your nutrition, you won’t get the results you want.’
In an in-depth post about the origins of belly fat, Rachael explained that the causes can vary and are often interlinked.
‘While we can’t control all of these factors, we can definitely make lifestyle changes to lose belly fat effectively,’ she explained.
Factors include poor diet, lack of exercise, stress, lack of sleep, age and hormones.
‘Eating a lot of sugar, refined carbs, and unhealthy fats can make you gain weight, especially around your belly,’ she said.
Rachael Attard, a qualified group trainer and sports nutritionist, is the founder of the Lean Legs Program and specialises in helping women sculpt their dream bodies without restriction
‘Lifestyle is another major contributor. When you don’t burn as many calories as you consume, the excess is stored as fat. Regular physical activity helps to burn off those extra calories and reduce overall body fat.’
Stress ramps up cortisol production, which makes you hungrier and stores more fat, while a lack of sleep warps hunger hormones and leads to cravings for high-calorie, high sugar treats.
‘There are a lot of ways to lose lower belly fat and in my own experience, I’ve found that cutting down on specific foods is one of the keys in losing that stubborn lower belly fat,’ Rachael said.
‘I’m not saying you can never eat these foods but if you are struggling with lower belly fat, eating less of these foods will be helpful.’
These foods include sugary treats, alcohol, fried food, white rice and processed meat.
While avoiding sugar and alcohol is a given, Rachael stresses the impact white rice can have on your body fat makeup.
‘Studies have found a connection between eating white rice and obesity in young women. White rice, much like bread and pasta, lacks essential nutrients like fiber and protein,’ she said.
‘This means it doesn’t keep you feeling full for long, leading to overeating and potential weight gain, especially around the belly.
‘When it comes to losing belly fat, there is one thing that’s absolutely crucial for success. That one thing is DIET. I cannot stress this enough,’ the Australian mum said (pictured is one of her clients after eight weeks on the Lean Legs program)
‘Instead of white rice, I’ve discovered some healthier alternatives like cauliflower rice, brown rice, quinoa, and whole wheat products. These options are packed with dietary fiber which supports better weight management.’
She also warns against too much processed meat as while many know it’s not the healthiest choice, few realise its contribution to stored fat.
‘As convenient as processed meats like jerky, ham, salami, hot dogs, and bacon may be, they could be sabotaging your efforts,’ she said.
‘Eating processed meats can lead to weight gain, with studies showing an average increase of 0.93 pounds. That’s why I’ve swapped out processed meats for leaner protein sources like fish, chicken, and beans,’ she said.
‘Not only are they lower in unhealthy fats and calories, but they also offer a better nutrient-to-calorie ratio, supporting a healthier belly.’
In short, Rachael encourages lasting changes in your lifestyle, like getting better sleep, reducing stress, and eating healthier foods.
‘You don’t need to deprive yourself or follow strict diet rules, you just need to find balance, listen to your body, and make choices that will nourish both your physical and emotional well-being,’ she said.
‘Remember, losing your belly fat, just like any of your fitness goals, requires time. But with the right tools, you too can do it.’
When it comes to exercise, Rachael recommends walking over any other type of workout.
‘Walking has all of the health benefits that I’m sure you’ve heard of like improved cardiovascular fitness and endurance, reduced blood pressure and heart disease prevention,’ Rachael told FEMAIL.
‘But one of my favourite things about walking is that it is the best exercise for slimming down legs and it burns a surprisingly high number of calories for a workout that’s relatively easy.’
The average person can burn around 300 calories on a one hour walk; this is often all you need to put your body in a calorie deficit to lose weight.
When it comes to exercise, Rachael l recommends walking over any other type of workout (pictured is a client on Rachael’s Lean Legs program)
The science behind walking is simple: the ‘fat burning zone theory’ says that you shouldn’t push your body all the way to 100. Instead, you’ll burn the most fat when you are working at 60 to 70 per cent of your maximum.
Fat burning takes place when carbs and fat are turned into energy called adenosine triphosphate (ATP).
The body needs oxygen to convert fat into ATP and when you’re doing low to moderate-intensity exercise, you’re able to breathe easier so your body gets more oxygen than when you’re doing high intensity training.
‘The most efficient thing your body can do during lower and moderate forms of exercise is to turn to your stored fat into energy,’ Rachael said.
‘So according to the fat burning theory, you should do long low-intensity exercises in order to use up fat storage and to burn enough calories in order to see weight loss.’
Rachael has launched a new Flat Tummy Program for those who are looking for a more structured routine.
