Food & Health

10 Effective Tips to Lose Belly Fat

July 13, 2020

In this modern world, stubborn belly fat has become a major concern. The modern technology, transportation, and other conveniences have reduced your need to be active, which results in increasing the risk of gaining weight and belly fat. These extra pounds around the belly are not good for the heart, as well as for overall health. So, for your health’s sake, you should reduce your excess belly fat.

Before heading directly into the tips and tricks, let me briefly explain a few basic things about belly fat. In medical terms, the excess belly fat around the abdomen is known as “visceral fat”, which is the most dangerous and unhealthy fat of your body. It makes you feel bloated and discouraged. Also, these stubborn belly fats increase the risk of health problems like diabetes, heart disease, stroke, and several conditions. So start burning calories to improve your health.

Do Cardio

A lot of factors cause you to get a bigger midsection. People often put on much belly fat due to poor diet, lack of exercise, stress, and many more. Everybody wants to have a liner tummy, but trimming your midsection can be difficult. But in my opinion getting a flat tummy is not a big task, it just takes a little more time. Like any other thing, losing excess belly fat also needs strong dedication, efforts, and hard work. For that, you have to change your lifestyle and diet plan along with an exercise regime.

If you are also struggling to lose your excess belly fat, these 10 tips can help you to burn your calories faster. Honestly speaking, you will be amazed by the results and how fast they can shrink your inches. Began implementing these changes to your daily lifestyle to get a slim and toned stomach.

1. Drink More Water

When it comes to reducing body weight and fat, water plays a vital role. Studies say water is a natural appetite suppressant, so drinking water before 30 minutes of a meal keeps you fuller and reduces your hunger. It not only quenches your thirst but also curbs your appetite. Consuming more water keeps your body hydrated and gives you more energy to do anything. Also, it flushes waste from your body and makes you burn calories faster.

2. Avoid Sugary Foods & Beverages

As our grandparents used to say, don’t eat sweets otherwise you will become fat. And guess what, it’s true. Sugar is nothing but a combination of glucose and fructose. When you take a large amount of sugar, your liver gets loaded with fructose and is forced to turn into fat. These fats start accumulating in your belly and cause metabolic problems. And sugar drinks are even more dangerous as they increase the risk of obesity in children and adults.

So, it’s better to eliminate sugary food and beverages – sugary sodas, fruit juices, sugary sports drinks, and others. Remember, sugar increases fat and fiber cuts down your fat. When you are having fruit juices, you are removing the fiber, leaving pure sugar. So, replace your sugary juices with raw fruits and sugary beverages with water. Try to improve your food choice by cutting down sugary food and drink to stay healthy.

3. Avoid Trans Fat

Avoid Trans Fat

Trans fats are also called as trans-unsaturated fatty acids and considered to be the unhealthiest fat that you can eat. These artificial trans fat are created by pumping the hydrogen into liquid vegetable oil to make it solid. Generally, it is used to improve the texture, flavor, consistency and shelf life of processed food, so that the food looks more appealing.

These fats are found in many foods, like vegetable shortening (butter, margarine, lard, etc.), microwavable popcorn, vegetable oils, bakery products, fried fast foods, dairy products, etc.. But many food industries have stopped using them, but still don’t forget to check ingredients and labels to protect your health. Excess amounts of trans fat intake can lead to heart disease, abdominal fat gain and may cost you more. So, try to avoid trans fat as much as possible.

4. Reduce Refined Carbs

Reduce Refined Carbs

As we know carbohydrate is the main source of energy, but all carbohydrates don’t do the same. The refined carbs like processed food, packaged breakfast, white rice, candy, desserts, pizza, white bread, etc. are very low in fiber, vitamins, and minerals and also they digest quickly. These carbs do not provide lasting energy and flood your bloodstream with sugar that triggers a surge of insulin to clear the sugar from your blood. Which ultimately leaves you feeling hungry, and causes overeating.

Diet with high refined carbs can lead to gain more belly fat and increase the risk of health problems such as; blood pressure, type 2 diabetes, heart disease, stroke, asthma, obesity and many more. You can replace the refined carbs with the unprocessed complex carbohydrates like brown bread, vegetables, fruits, etc. as they are rich in nutrients and provide health-promoting vitamins. It keeps you full and helps you to maintain a proper healthy weight.

5. Consume High-Protein Diet

Consume High-Protein Diet

Protein plays an important role in losing belly fat and maintenance. Adding protein-rich foods to your diet plan can lead to reducing belly fat and lower blood pressure. Protein helps you fight hunger and maintain healthy body weight. You should choose a diet plan that is rich in protein, nutrients, and lower in saturated fat and calories.

Here I have mentioned a few high-protein foods that you can add into your diet plan: seafood, lean meats, soy, low-fat dairy, eggs, fatty fishes, oats, almonds, pistachios, avocado, lentils, milk, Greek yogurt, cottage cheese, quinoa, chickpeas, peas, guava, legumes, chia seeds, pumpkin seeds, hemp seeds, broccoli, black beans, etc.

6. Consume a lot of Soluble Fiber

Consume a lot of Soluble Fiber

Increase your fiber intake to trim your midsection faster. Eating fiber along with other carbs helps you feel fuller for a longer period and prevent overeating. Soluble fiber slows down digestion resulting in a steady supply of energy to cells for all body functions. Eating a fiber-rich diet helps to lower cholesterol and blood pressure without increasing the blood sugar level.

High-fiber foods such as Black Beans, Lima Beans, Brussels Sprouts, Avocados, Sweet Potatoes, Broccoli, Turnips, Peas, Kidney Beans, Figs, Nectarines, Apricots, Carrots, Apples, Guavas, Flax seeds, Sunflower Seeds, Hazelnuts, Oats, Barley, etc. can easily help in losing belly fat and managing weight.

7. Drink Green Tea

Green tea is one of the most popular kinds of tea that is linked to many health benefits. It’s also one of the most effective teas for boosting metabolism. It contains catechin, antioxidants, epigallocatechin gallate that helps in decreasing both belly fat and weight. Studies say If you sip green tea before your workout, these compounds can also increase your fat burn during aerobic exercise.

8. Apple Cider Vinegar

Apple cider vinegar is one of the best ways to shed extra pounds and trim your physical appearance. It is created by the fermentation of whole apples. It contains acetic acid that helps in reducing belly fat and also suppresses further body fat build-up. It can curb appetite and promote gradual fat reduction. Consuming apple cider vinegar on a regular basis can speed weight loss and improve your health.

9. Do Cardio

Cardio exercise is the most effective method of burning fat everywhere in the body including the belly. It is a stainable, and natural approach to burn your belly fat in the healthiest way. The only way to reach your goals is to eat less and do more cardio. It not only burns your calories but also improves your health and keeps you fit forever.

10. Cutting Down Alcohols

Cutting Down Alcohols

Moderate alcohol consumption may provide few health benefits but heavy drinking can result in gaining belly fat and harmful effects. Consuming more alcohol may increase the risk of obesity – excess storage of fat around the waist. Observational studies have shown that When we consume alcohol, the liver burns alcohol instead of fat and slows down the ability to break down fat.

Observational studies have shown that high use of alcohol can lead to a significant risk of central obesity; this means excess storage of fat around the waist. Reducing alcohol intake can help you to lose belly fat.

The bottom line

For an optimum result, execute these strategies to shed those extra pounds which you have gained unintentionally. As I have mentioned earlier, losing belly fat takes effort and patience. It may take weeks and months but the results will amaze you.

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