Fat is not always bad, and it’s good to have fat on your body because it is the material that keeps us warm. But when it accumulates in the most dangerous place- like the belly, this is where health complications set in. It would help if you reduced belly fat to avoid health complications.
Extra belly fat is hazardous to health. It can lead to high blood pressure, high cholesterol levels, and heart disease. You can’t just sit still. And can’t wait for the fat to melt off. You must change what you eat, how you exercise, and when you sleep to get rid of belly fat quickly.
Belly fat is a stubborn, dangerous foe. It’s the most hazardous of all the body’s fat. Most people have many misconceptions about what it takes to get rid of belly fat. In reality, it’s as simple as following these 15 tips.
Soluble fiber foods to reduce belly fat are the best choice. Soluble fibers make a gel by absorbing water in them. This slows the food movement through your digestive system. Due to this gel, you feel full and don’t eat anymore. This slow movement also decreases the number of calories absorbed. This will help to burn extra belly fat.
An observational study was conducted on 1100 adults for 5 years duration. It was shown that each 10 g increase in intake of fibers reduces the fat of the belly by 3.7%.
So, add high-fiber foods to your diet. High fiber foods include;
Unsaturated fats like soybeans oil after hydrogenation produced Trans fats. The observational and animal studies have shown that trans fats have a link with inflammation, insulin resistance, heart diseases, and abdominal fat gain. A 6 years study on monkeys has proved that a high trans-fat diet increased belly fat by 33%.
To avoid any weight gain and diseases we should avoid foods containing a high amount of trans fats. Always see the label of the foods for trans fats. And avoid purchasing food containing high trans fats.
A small amount of alcohol has health benefits but it’s harmful to you to drink a large amount of alcohol. Research has proved that a large amount of alcohol drinking also increases belly fat. Observational studies have linked the high amount of alcohol consumption with an increase in central obesity.
A study was conducted on 2000 people. The results of the study have shown that peoples who drank alcohol daily but less than 1 drink per day have less belly fat than those who drank less frequently but heavily consumed.
Does protein help you lose belly fat? Yes. Protein is a very important macronutrient for the body. It helps a lot in weight management. The intake of a high protein diet stimulates the release of PYY, a fullness hormone. This hormone helps to reduce the appetite and increase fullness.
Observational studies have proved that a high protein diet helps in weight loss than a low protein diet. A high protein diet leads to less belly fat than a low protein diet. So, always try to choose a high protein diet like;
Stress increases the release of cortisol, a stress hormone. This increases belly fat. Research has shown that cortisol increases the appetite that leads to increased belly fat. Women who have large waist have more cortisol production due to stress and this increases the waist further.
How to get rid of stress belly fat? Meditation and Yoga are important and effective ways to reduce the levels of stress. So, you can decrease belly fat by practicing these calm exercises.
Sugar is very dangerous in excess as it leads to several chronic diseases like diabetes, fatty liver, obesity, etc. Observational studies have shown that high sugar intake is linked with increased belly fat. You should limit the intake of candies and other processed foods containing a high amount of sugar.
Aerobic exercise is very important for good health and also aids in calories burns. Studies proved that aerobic exercise is a very effective way to reduce belly fat.
How to do aerobic exercise to reduce belly fat? The frequency and duration have more effect than the intensity of exercise. One study proved that postmenopausal women lost more fat by 300 min per week of aerobic exercise than 150 min per week.
Does cutting carbs reduce belly fat? Yes. Carbohydrates intake is the main cause of excess belly fat. A daily 50-gram carbs intake reduces the belly fat in patients who are obese, those at risk of diabetes type 2, and women with polycystic ovary syndrome.
Refined carbs are dangerous. Research proved that replacing refined carbs with unprocessed starch reduces belly fat. So, don’t strictly avoid the carbs but avoid the refined ones.
The Framingham Heart Study proved that whole grain consumption reduces the chances of belly fat by 17% more than refined grains.
Weight lifting also called resistance training is very important for muscle mass gain. Resistance training is very good for diabetic patients and patients with fatty liver. It also reduced belly fat a lot. One study was conducted on teenagers who were overweight. Resistance training in combination with aerobic exercise reduced the visceral fat.
Sugar-like fructose is loaded in sugar-sweetened beverages. This fructose cause increase in belly fat. Sugary drinks cause fat accumulation in the liver. A 10-weeks study was conducted that proved sugary drinks intake causes a significant increase in belly fat. Our brain does not process the liquid calories like the solid ones. So, we can end up with increased sugar intake. That causes an increase in belly fat accumulation.
Don’t drink excess amount of sugar-sweetened drinks like;
Proper sleep is required for good health and to control weight. Studies proved that inappropriate sleep leads to weight gain by increasing belly fat.
A study of 16 years duration was conducted on 68000 women. Those who slept less than 5 hours per night gain more weight than those who slept more than 7 hours per night. So, 7 hours of sleep per night is recommended for better health and weight reduction.
Fatty fish is a very healthy protein and also contains omega-3 fats. Omega-3 fats help in belly fat reduction. So, fish oil supplements aid in the reduction of fats in the liver and abdomen.
2 to 3 servings of fatty fish are required every week. Good choices like;
Fruits provide essential minerals and vitamins which are good for health. Fruits are high in sugars like soda. An 8-ounces of apple juice contains 24 grams of sugar. So, if you drink a large number of fruit juices then it’s an unhealthy practice. It leads to fat deposition in your belly.
If you don’t want to get overweight you should limit your fruit juice intake. You should replace juices with water, sparkling water, and unsweetened iced tea. This will limit the extra sugar in your body. So, you avoid extra fat accumulation.
Is apple cider vinegar good for belly fat? Yes. Apple cider vinegar has several health benefits like it lowers blood sugar levels. Acetic acid has shown a reduction in abdominal fat in several animal studies. Always use apple cider vinegar by diluting it with water. Un-diluted vinegar can erode the enamel of teeth.
A 12-weeks controlled study was conducted on obese men. It was proved that a 15ml daily intake of apple cider vinegar reduces the waist by half an inch. 15 to 30 ml of apple cider vinegar intake is safe and helps a lot in fat loss. So, add apple cider vinegar to your routine to help to lose the extra pounds.
Does intermittent fasting work for belly fat? Yes. Intermittent fasting is a very popular method to reduce fat. Intermittent fasting can be achieved by a 24-hours fast once or 2 times per week, or a daily 16 hours fasting followed by 8 hours period of eating.
A study has shown the positive role of intermittent fasting in weight loss. Intermittent fasting reduces belly fat by 4-7% within 6 to 24 weeks.
Is green tea good for losing belly fat? Yes. Green tea also is very effective in weight loss. It contains epigallocatechin gallate (EGCG) and caffeine, both help to boost the metabolism. Catechin like EGCG helps to reduce belly fat.
There is no magic solution to losing belly fat. It requires commitment, effort, and perseverance on your behalf. If you want to lose belly fat. Then adopt the above-listed strategies which will help you to lose extra fat around your waist.
Also learn best ways to burn calories. Visit -> Best Ways To Burn Calories.
Founder of Keeswan.com. I love to write about striving forward and pursuing excellence, believing that hard work and pragmatism is the way to taste the manna of happiness and the fragrance of success in life.
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