How To Lose Stubborn Belly Fat Naturally And Fast
Belly fat is quite stubborn and a nuisance as well, at the same time. Fat in the belly area is also known as the visceral fat, and it is quite harmful. This type of fat also acts as a major risk factor for type 2 diabetes and cardiac disease, to mention a few. If you want to know how to reduce belly fat, faster keep reading this blog.
Many health organizations take reference of BMI to classify weight and predict the risk of metabolic disease. Anyways, experts are of the opinion that, this is misleading.
People with excess belly fat are at an increased risk, though they appear thinner on the outside.
Although losing belly fat is difficult, but there are several ways you can reduce excess abdominal fat.
If you were often bothered as to how do you lose belly fat then take a look at the 15 best tips mentioned below which are supported by scientific studies.
1. How To Lose Belly Fat Naturally
You need to eat sufficient soluble fiber. Soluble fiber absorbs water and becomes a gel which makes passage of food through your digestive system, slow.
Studies revealed this type of fiber helps in weight loss by making you feel full and you naturally tend to eat less. It might also lower the number of calories your body absorbs from food.
An observational study with more than 1100 adults found that for every 10 g increase in soluble fiber intake, belly fat gain is lowered by 3.7% over a 5-year duration.
So get into a practice of consuming high-fiber foods daily. Excellent sources of soluble fiber include shirataki noodles, flaxseeds, Brussels sprouts, avocados, legumes, and blackberries.
2. Avoid Foods With Trans Fats
Trans fats are made by pumping hydrogen into unsaturated fats like soybean oil. They’re found in several kinds of margarine and spreads, and also in some packaged foods.
These fats appeared to cause inflammation, cardiac disease, insulin resistance and abdominal fat gain in several observational and animal studies.
A 6-year study found that monkeys who ate high-trans-fat diet gained 33% more abdominal fat than monkeys on a diet high in monounsaturated fat.
To help lowering belly fat you have to read the ingredient mentioned carefully and stay away from products which contain Trans fats. They are often listed as “partially hydrogenated” fats.
3. Avoid Too Much Of Alcohol
Alcohol offers health benefits only in small amounts, but it is harmful if you drink too much.
Research suggests that too much alcohol lead to gain belly fat.
Observational studies link heavy alcohol intake with higher and increased risk of central obesity.
Cutting back on alcohol might also reduce your waist size. You don’t need to give up altogether but lower the limit.
In a study with over 2000 people, those who drank alcohol every day but with an average of less than a drink per day had less belly fat than who drank less frequent but consumed more alcohol on the days they did drink.
4. High-Protein Diet
Protein is a quite important nutrient for weight control.
High protein consumption increases the release of fullness hormone PYY, which lowers the appetite and promotes fullness. Protein also increases body metabolic rate and helps you retain muscle mass during weight loss.
Several observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet.
If you wonder, what is the best way to reduce belly fat at home, then change in your overall diet is the answer and a good protein at every meal, like meat, eggs, fish, dairy, whey protein or nuts is the keyway.
5. Lower Your Stress Levels
Stress cause gain of belly fat by triggering the adrenal glands to produce more cortisol, also known as “stress hormone.”
Research shows that higher cortisol levels improve appetite and leads to abdominal fat storage.
To lower belly fat, engage in pleasurable activities which reduce stress. You can also practice yoga or meditation to be more effective.
6. Don’t Intake Lots Of Sugary Food
Sugar contains fructose, which causes several chronic diseases when there is an excess intake. These include heart disease, obesity, type 2 diabetes and fatty liver disease.
Observational studies show a correlation between high sugar intake and increased abdominal fat.
7. What Exercise Burns The Most Belly Fat?
Do ample amount of aerobic exercise (cardio)
Aerobic exercise is one of the best ways to improve health and burn calories.
Studies also show it is one of the most effective forms of exercise for lowering belly fat.
What is more essential is how often and how much you exercise is important. One study found that postmenopausal women lost more fat from every area when they did aerobic exercise for 300 minutes weekly versus 150 minutes per week. If you are wondering how to lose belly fat for women fast, then aerobics is the answer.
8. Resistance Training
Resistance training is important to preserve and gain muscle mass. In case you are anxious how to reduce belly fat for men, then this could help you. Even resistance training is good for women as well.
Some studies in people with pre-diabetes, type 2 diabetes and fatty liver disease, resistance training might be beneficial for loss of belly fat.
If you decide to begin with weightlifting, do make an effort to seek advice from a certified personal trainer.
9. Avoid Sugar-Sweetened Beverages
If you are concerned about how to decrease belly fat then you need to completely avoid these beverages as they are loaded with liquid fructose, which leads to gain of belly fat.
Studies reveal that sugary drinks cause increased fat in the liver. A 10-week study showed sufficient abdominal fat gain in people who drank beverages high in fructose.
Sugary beverages are even worse than high-sugar foods since the brain doesn’t process liquid calories in the same manner as it does with solid ones; hence you end up drinking more calories and store them as fat.
To lose belly fat, it’s wisest to completely avoid soda, punch and sweet tea, and alcoholic mixers with sugar.
10. Get Sufficient Sleep
Sleep is essential for many aspects of health, including your weight. Studies reveal that people who don’t get adequate sleep have a tendency to gain more weight, which might include belly fat.
A 16-year study of over 68,000 women found those who slept less than 5 hours per night were at higher risk to gain weight than those who slept 7 hours or more every night.
Moreover sleeping for at least 7 hours per night ensures sufficient and quality sleep.
11. Track Your Food Consumption and Exercise
You need to keep a daily record of a diary or an online food tracker or app which can help you look at your calorie intake.
Moreover, food-tracking tools supervise your intake of protein, fibre, carbs, and micronutrients. Many tools also help you to record your exercise and physical activity.
12. Eat Omega-Rich Fish Every Week
Fatty fish are significantly healthy. They are rich in protein and omega-3 fats which protect you from several diseases.
Some evidence suggests that these omega-3 fats might reduce visceral fat.
You need to have 2-3 servings of fatty fish weekly. Good choices include salmon, herring, sardines, and mackerel.
13. Say No To Fruit Juice
Though fruit juice offers vitamins and minerals, it has high sugar content like soda and other sweetened beverages.
Drinking lots of fruit juice might carry the same risk for a gain of abdominal fat.
To help lower excess belly fat, substitute fruit juice with water, unsweetened iced tea or lime/lemon water.
14. Add Apple Cider Vinegar To Your Diet
Drinking apple cider vinegar has amazing health benefits, which includes lowering blood sugar levels.
In a controlled study of obese men, who took 1 tsp of apple cider vinegar every day for 12 weeks lost half an inch from their waists?
Though no another human study yet exists, intake of 1 to 2 tsp of apple cider vinegar every day is safe for most people and might lead to good amount of belly fat burning.
15. Eat Probiotics Foods or Supplement
Probiotics have all types of health benefits, which include improved gut health and enhanced immune function.
Researchers found different types of bacteria helps in weight regulation, and with the right balance can help you with weight loss, including that of belly fat.
If you question, what is the best way to lose belly fat then know that to have effective results, you should combine different methods mentioned above. You can also try intermittent fasting and drink lots of green tea to accelerate effective fat loss in the belly area. It seems most of the things mentioned above are related to food and hence, changing your lifestyle for a long-term is the key to losing your belly fat and keeping it at bay. Along with foods that burn belly fat, you must do sufficient exercise and have ample amount of sleep.
Often people are too eager and questions, how can I get rid of belly fat in a week; well for that you need to invest sufficient time in the healthy way of living; because gaining fat is often way faster than losing. But once you begin with a healthy lifestyle; you can start seeing changes very sooner.
Now to conclude, keep a check on your food intake, the drinks you consume and also have an ample and quality sleep. Stay connected with us and you keep visiting our website ForumMantra and follow our Facebook page or follow us on Twitter for more updates and news.