20 Effective Tips to lose Belly Fat
Excessive fat around the belly is a serious health problem which needs to be tackled on an immediate basis. You need to be aware that this is unhealthy and can lead to multiple health problems. The many causes of belly fat are alcohol, sugary foods and beverages, inactivity, Trans fats, menopause, a diet which is low in proteins, the wrong kind of bacteria and a lot more. Taking the health problems this belly fat can lead to, you need to follow some tips for losing this.
- Eating Protein-rich foods:
Protein is considered to be the most important macronutrient for losing excessive weight. This can reduce the hunger cravings and boost the metabolism. Studies have proved that intake of proteins is directly connected to weight loss. This works against the accumulation of belly fat.
- Stay away from Sugar and Sweetened Drinks:
Sugar is half fructose and half glucose. The liver is able to metabolize only specific amounts of fructose. Over-eating of sugar tends to over-load the liver with fructose, which is forced to become fat. It is advisable to choose fresh fruits instead of different fruit juices. Eliminate sugar immediately so that you can safely reduce the belly fat.
- Foods which are rich in Fiber:
Fiber is definitely helpful in the required loss of weight but you need to be aware that not all fiber is the same. Viscous and soluble fiber is what you need when you are looking to lose some weight. With an intake of dietary fiber, you tend to lose the belly fat and are also spared from different diseases.
- Eliminate Carbs from the diet:
Research has proved that cutting down on carbs can decrease your appetite, which, in turn, helps you lose weight. A low-carb diet tackles the belly fat and also the fat around the liver and other organs.
- Work out for losing Belly Fat:
Besides the various benefits, exercise is one ideal way to lose belly fat. Swimming, running, walking are few of the exercises you need to choose for that loss in belly fat. This can help in preventing any gain in the abdominal fat.
- Avoid Foods with Trans fats:
When unsaturated fats are pumped with hydrogen you get Trans fats. One example is the soybean oil. This is found in packaged foods often. It is advisable to limit the intake of trans fats if you are looking for good health.
- Keep a Distance from Alcohol:
Alcohol can work in the positive for your health only if this is consumed in a limited amount. Going over-board can get you into trouble not only with belly fat but various different types of ailments.
- Reduction in Stress Levels:
Stress tends to trigger the adrenal glands, producing cortisol. This is the stress hormone. With high levels of this cortisol you find an increase in your appetite. This also tends to store fat around the abdomen. Take a hold of yourself and try different ways and means to help you manage stress.
- Using coconut oil instead of cooking fats:
Coconut oil is considered to be one of the healthiest fats consumed. This can boost the metabolism and help in the fat loss around the abdomen.
10 Lifting Weights:
Strength training or weight lifting can help you gain and preserve the muscle mass besides helping you in losing the belly fat. A combination of aerobic exercises and weight lifting can lead to a huge decrease in the visceral fat.
- Sleep and More Sleep:
Not many are aware that sleep is important not only for the general health but makes a difference to your weight also. Quality sleep is what is required, for a minimum of 7 hours every night.
- Intake of Fatty Fish:
Include fatty fish in your meals once a week. This fish is known to be rich in omega-3 fats and proteins. It has been proved that the presence of omega-3 fats in this can reduce the belly fat.
- Track your Exercise and Food:
It is important to consume less of calories than your body requires for the loss of weight. You need to make use of the food tracker or probably, keep a food dairy to have a clear understanding of what you eat and the exercise done.
- Include Aerobic Exercises:
Aerobic exercises can help you burn calories and improve your health. You need to focus on the duration and frequency of the exercise program more than the intensity. These exercises are perfect for losing belly fat.
- Stay Away from Fruit Juice:
Fruit juice is high in sugar and this can increase the risk of accumulating abdominal fat. This works similar to sodas and other sweet beverages. It is wiser to keep a safe distance from this juice.
- Eating Probiotic Foods:
Probiotics found in specific types of food can improve the health of the gut and also boost the immunity. Different bacteria play an important role in the reduction of weight and also the belly fat.
- Drinking Green Tea:
The antioxidant and the caffeine present in green tea affects the metabolism and also reduce the belly fat. Consuming green tea and exercising on a routine basis works ideal for losing belly fat.
- Try intermittent fasting:
This pattern of eating when you eat for a specific period of time and fast for another has proved to aid weight loss and also tackle belly fat.
- Apple cider vinegar to your Diet:
Besides being able to reduce the levels of blood sugar, apple cider vinegar offers multiple benefits. The acetic acid present in this vinegar play a big role in reducing belly fat. Make sure you dilute this so that there are no chances of any damage.
- Change in Lifestyle:
Following only one of the above mentioned tips will not make any difference to the accumulated belly fat. You need to make changes in your lifestyle and ensure that you combine two or more of the tips for this to be effective.
You need to have patience and make an effort to lose the belly fat. As mentioned, this belly fat can lead to multiple health problems.
20 Effective Tips to lose Belly Fat
