Belly fat is seriously harmful to your health and fashion sense. This type of fat referred to as visceral fat. It is a major risk factor for type 2 diabetes, heart disease, and other health conditions. It also makes dress looks odd on anyone with it.
Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease. However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin. Although, losing fat from this area can be difficult, but with the following tips you can reduce excess abdominal fat.
Here are 12 simple and effective tips to lose belly fat:
#1. Consume Plenty Of Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food. What’s more, soluble fiber may help fight belly fat. An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period. Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include: flax seeds, Brussels sprouts, avocados, legumes, blackberries. Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.
Trans-fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. They’re found in some margarines and spreads and also often added to packaged foods, but many food producers have stopped using them. Also chips, burgers and other related junks. These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies. A 6-year study found that monkeys who ate a high trans-fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat. To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans-fats. These are often listed as partially hydrogenated fats. Some studies have linked a high intake of trans-fat to increased belly fat gain. Regardless of whether you’re trying to lose weight, limiting your intake of trans-fat is a good idea.
#3. Avoid Excessive Alcohol Intake
Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much. Research suggests that too much alcohol can also make you gain belly fat. Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity, that is, excess fat storage around the waist. Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help. One study on alcohol use involved more than 2,000 people. Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank. Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.
Protein is an extremely important nutrient for weight management. High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss. Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet. Be sure to include a good protein source at every meal, such as: meat, fish, eggs, dairy, beans. High protein foods, such as fish, lean meat, and beans, are ideal if you’re trying to shed some extra pounds around your waist.
#5. Reduce Stress Levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage. What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle. To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods. Stress may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight.
#6.Consume Less Of Sugary FoodsSugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity, and fatty liver disease. Observational studies show a relationship between high sugar intake and increased abdominal fat. It’s important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly. Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.
#7. Do Cardio/ Aerobic Exercise
Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial. In any case, the frequency and duration of your exercise program are more important than its intensity. One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week. Aerobic exercise is an effective weight loss method. Studies suggest it’s particularly effective at slimming your waistline.
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight and those at risk for type 2 diabetes. You don’t have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat. In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains. A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
#9.Drink More Water And Avoid Sugar-Sweetened Beverages
Instead of sugar-sweetened drinks, drink water more. At least two litres of water should be consumed per day. Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat. Studies show that sugary drinks lead to increased fat in the liver. One 10-week study found significant abdominal fat gain in people who consumed high fructose beverages. Sugary beverages appear to be even worse than high sugar foods. Since your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat. To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as: soda, punch, sweet tea, alcoholic mixers containing sugar. Avoiding all liquid forms of sugar, such as sugar-sweetened beverages, is very important if you’re trying to shed some extra pounds.
#10. Cut Back On Oil And Track Your Food Intake
Cutting back on oil intake and tracking you meals is very effective in losing belly fats. Avoid using excessive oil for your meals, trying measuring oil for cooking as they help in gaining belly and body fat. Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key. Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been shown to be beneficial for weight loss. In addition, food-tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity. As a general weight loss advice, it’s always a good idea to keep track of what you’re eating. Keeping a food diary or using an online food tracker are two of the most popular ways to do this.
#11. Try Intermittent Fasting
Intermittent fasting has recently become very popular as a weight loss method. It’s an eating pattern cycles between periods of eating and periods of fasting. One popular method involves 24-hour fasts once or twice a week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within 6–24 weeks. There’s some evidence that intermittent fasting, and fasting in general, may not be as beneficial for women as for men. Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat.
Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism. The effect may be strengthened when green tea consumption is combined with exercise. Regularly drinking green tea has been linked to weight loss, though it’s probably not as effective on its own and best combined with exercise.
In conclusion, just doing one of the items on this list won’t have a big effect on its own. If you want good results, you need to combine different methods that have been shown to be effective. Interestingly, many of these methods are things generally associated with healthy eating and an overall healthy lifestyle. Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off. When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect. Losing weight and keeping it off is hard-work unless you permanently change your dietary habits and lifestyle.
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