10 Effective Ways to Lose Belly Fat:
Belly fat is not just a nuisance that makes all your favorite clothes go tight. It is actually very harmful. Also known as, visceral fat, belly fat acts as a major risk for heart disease and type 2 diabetes and many other medical conditions. Even if they are thin on the outside, people with excess belly fat are at a high risk. If you are one of those, take steps to lose it to save yourself from the increased risk of all the different medical conditions. Remember, consistency is the key! Don’t expect the diet plan you found online with your Spectrum internet plans subscription to work like magic. It is not going to shrink you in a couple of weeks. You need to be patient, determined, and consistent to get the results.
Here are the 10 effective ways to lose your belly fat.
1. Eat Lots of Soluble Fiber
Soluble fiber can work wonders for your body and fat. It absorbs water and by forming a gel, it helps slow down the food as it passes through your digestive system. This makes you feel full. Hence, you eat less. It is also known to decrease the number of calories that the body absorbs from the food. It also fights belly fat.
Make a conscious effort to consume more high-fiber foods each day. Some of the excellent sources of soluble fiber are flaxseeds, Brussels sprouts, legumes, avocados, blackberries, etc.
2. Go for a High-Protein Diet
When it is about weight control, protein is essentially important. High-protein diet releases PYY, the fullness hormone, which promotes fullness and decreases appetite. Protein increases the metabolic rate and also helps in retaining the muscle mass in weight loss. Generally, people who consume more protein have lesser abdominal fat
Ensure including proteins in every meal. Some major sources are fish, meat, dairy, nuts, whey protein, and so on.
3. Avoid Trans Fats
When hydrogen is pumped into the unsaturated fats, the result is trans-fat. One instance is soybean oil. Trans fats are found in some spreads, such as margarine. They are also found in certain items in packaged foods
These fats are known to be linked to heart disease, inflammation, putting on abdominal fat, and insulin resistance. To reduce belly fat and protecting your health, stay away from products that include trans fats. Always read the ingredients, and avoid ‘partially hydrogenated’ fats.
4. Avoid Alcohol
If used in little amounts, alcohol can actually have some health benefits. If you drink too much, the consequences could be seriously harmful. Too much alcohol can make you gain the stubborn belly fat. Heavy alcohol consumption significantly increases the risks of central obesity.
Cutting back on alcohol can help you reduce your waist size. If you can’t quit it completely, you can limit the amount of alcohol.
5. Work on Reducing Your Stress Levels
Stress can actually make you gain extra belly fat! It triggers the adrenal glands and they produce the stress hormone called cortisol. Studies show that high levels of cortisol lead to an increase in appetite and increases abdominal fat storage.
Women who have a big waist already tend to produce more cortisol when in stress. Hence leading to more accumulation of fat on the waist. Avoid stress by indulging in pleasurable activities and by keeping yourself busy. Practicing Yoga and meditation can help in reducing stress immensely.
6. Avoid Sugary Foods
Sugar contains high amounts of fructose. It is linked to many chronic diseases if consumed in excess. Some instances are type 2 diabetes, heart disease, fatty liver disease, obesity, and so on. Studies indicate a strong relationship between increased abdominal fat and high sugar intake. Ideally, avoid refined sugar completely. Even the healthier sugars such as honey should be used in little amounts.
Aerobic exercise, also called cardio, is one of the effective ways to burn calories and improve health. Cardio is one of the most effective types of exercise to reduce belly fat effectively. Following a workout regimen that includes some nice cardio moves is a good idea.
8. Reduce Carbs in Your Diet
Reduce the amount of carbs in your diet. This will help you reduce the stubborn abdominal fat. Going for diets with under 50 grams of carbs a day is a good idea. If you don’t want to follow a low-carb diet strictly, at least replace refined carbs with unprocessed and starchy carbs. This will essentially improve your metabolic health, and help to reduce the belly fat.
9. Add Apple Cider Vinegar to Your Daily Diet
Apple cider vinegar has pretty impressive health benefits. It lowers blood sugar levels. It has a component called acetic acid, which is known to reduce fat storage on the abdominal area.
Including one or two tablespoons of Apple cider vinegar in the diet won’t harm much. Try it!
10. Get Plenty of Sleep
Sleep is very important for a number of health aspects. Studies show that people who are sleep deprived, have disturbed sleep patterns. Those who work in a night shift, tend to gain more belly fat. If you don’t get to sleep for at least 7 hours every night, try hitting the bed sometime in the daytime.
Also, make sure you become active. Don’t let your Spectrum packages subscription keep you glued to your TV screen or your gadgets all the time. This will increase your weight and make you lethargic. So, be active, and try following the suggested things. Good luck with losing belly fat!