10 Guaranteed Ways to Lose Belly Fat
Having belly fat is unappealing, and to some extent, can cause a person to have extremely low self-esteem. Besides harming your confidence and physical health, it can also affect you psychologically. The extra kilos that you see on your waist are also known as subcutaneous fat, which means the fat situated under the skin. On the other hand, the fat that surrounds your organs is called visceral fat.
Unfortunately, this kind of fat increases the risk of diseases like diabetes and cardiovascular illness. Eventually, it minimizes your life expectancy. Studies show that people with higher levels of subcutaneous fat have higher levels of visceral fat. No need to worry because, with proper workout and diet, you can get rid of both types of fat. Here are 10 guaranteed ways to lose belly fat:
1. Avoid trans fats
Trans Fats are also often named as hydrogenated fats in labels. Trans fats are produced when hydrogen is pumped into unsaturated fats like soybean oil. They can also be found in various kinds of spreads, margarine, and packaged foods. Trans fats have been linked to insulin resistance, abdominal fat gain, heart disease, and inflammation. A study was conducted on animals, which proved that monkeys who consumed a high-trans-fat diet gained over 30% more abdominal fat than those who eat a high-monounsaturated-fat diet. Therefore, to reduce belly fat, be sure to carefully read the ingredients labels and avoid food items that contain trans fats.
2. Eat food containing viscous fiber
The primary composition of dietary fiber is indigestible plant matters. Often, it is claimed that consuming more fiber can help with losing weight. This is true; however, it is important to consider that not all fiber is created equal. For example, viscous and soluble fibers have the most effect on weight. These fibers can bind water and develop into a thick ratio that stays in the gut. This mixture can remarkably slow down food movement in your digestive system. As a result, it slows down the digestion and absorption of nutrients. And when that happens, your body will feel full for a longer time while reducing your appetite. Consuming plant-based foods like fruits and vegetables is the best route to getting more fiber. Whole oats and legumes are an exemplary source of fiber.
3. Reduce stress
Stress can make you gain belly fat because it activates your adrenal glands to release cortisol. Cortisol is a hormone that boosts appetite and increases fat storage. Various studies have shown that stress-induced cortisol response results in higher abdominal fat distribution. Over that, women who currently have large waists are likely to produce more cortisol when responding to stress. High levels of cortisol hormone can add fat gain around the middle. To get rid of belly fat, participate in activities that relieve stress. Indulge in Yoga and Pilates to reduce stress and keep your body healthy. Apart from physical activities, you can also nurture your personal and spiritual relationships through meditation and maintain a good work-life balance.
4. Say no to sugary foods and drinks
Fructose is found on sugar, a component that has been highly associated with numerous chronic diseases when consumed in excess. It can cause obesity, heart disease, fatty liver disease, and type 2 diabetes. Added sugar is unhealthy as it can harm your metabolic functioning. Besides fructose, sugar also contains glucose. Fructose can only be metabolized by the liver in certain amounts. As a sugar, when your body has added sugar, your liver gets overladen with fructose. It is then forced to convert fructose into fat. By increasing liver fat and belly fat, you can gain insulin resistance and expose your body to metabolic problems. For sugary drinks, they are no better in this regard. The truth is, liquid sugar is more harmful to your health.
5. Minimize alcohol Intake
Too much alcohol can result in belly fat. It increases the risk of central obesity, which is the excess fat around your waist. Based on research, the results came out that people who drink alcohol daily but less than one drink a day have less belly fat as compared to those who drink frequently and consume more than one drink per day.
6. Consume protein
Eating a more protein-rich diet is an effective long-term technique to reduce belly fat. Protein is the topmost macro-ingredient, which helps in losing weight. If you want a slimmer belly, then add protein in your diet. Not only does it help you lose fat, but it also aids in preventing re-gaining weight if you decide to put an end to your weight loss efforts. People who consume better quality and more protein like meats, eggs, dairy products, nuts, and more have a slimmer belly.
7. Cut back on carbs
Reducing your carbohydrate intake is extremely helpful in losing fat as backed by numerous studies. Therefore, when you cut carbs, your appetite goes down the drain, causing you to lose weight. A low carb diet causes a reduction in water weight, giving people almost instant results. If you want to lose weight fast, try reducing your carbs to 50 grams per day. A low carb diet can have life-saving effects on people with type 2 diabetes.
Undoubtedly, exercise is an incredibly effective method to get rid of belly fat. Apart from that, it’s also among the best things you can do to have a long, healthy life. Not just abdominal exercise, but you can also try aerobic exercise, like walking, swimming, and running for belly fat reduction.
9. Get enough sleep
Isn’t it great that you can lose weight even while sleeping! Sleep is an important factor in your health, including your weight. Insomnia can lead to obesity. By getting at least 7-9 hours of sleep every day, you can have better hormonal balance, improvised muscle recovery, and high energy during the day. Thus, getting enough high-quality sleep is one of the easiest ways to get rid of belly fat.
10. Regulate food cravings
Because of food cravings, people tend to lose their interest in putting in efforts to get rid of extra weight. During the diet, it’s essential to limit yourself on carbs, sweets, and fast food. Indulge yourself in a limited amount, so when the craving strikes, eat a little of what you want, rather than consuming a lot.
Summing Up There are lots of things that can catch us off guard, no matter how much we prepare ourselves for the unexpected. However, what makes us fit is our string willingness and determination to