Belly fat loss goes far beyond just fitting into your clothes better. Because it accompanies visceral fat which can be deadly dangerous to your health, everybody ought to be concerned about how to loss belly fat before it causes diabetes, heart disease or worse.
While body mass inded (BMI) is widely used as a measure of overall health, what matters more in predicting metabolic disorders is excess belly fat. And belly fat loss is harder to achieve. So let’s talk about how to get rid of stubborn abdominal fat.
1. Eat More Fiber
Soluble fiber in your diet swells up by absorbing water. This gives you a sense of satiety and reduces the amount of food you’ll eat, while also slowing down the digestion process. When your calorie intake drops, you’ll enjoy belly fat loss. 10 grams of soluble fiber reduces your weight by 4% over 5 years. Good fiber sources are Brussel sprouts, flax seed, legumes and avocado.
2. Don’t Eat Trans Fat
Margarine, spreads and other food rich in trans fat is made by pumping hydrogen through unsaturated fats and oils. Not only will they prevent belly fat loss, they will also cause inflammation, heart disease, and resistance to insulin. Eating more trans fat will put on one-third more abdominal fat. So start reading food labels carefully and say no to partially hydrogenated fats.
3. Drink Alcohol in Moderation
In small amounts, alcohol is harmless. But that changes when you drink too much, as alcohol puts on belly fat. Central obesity is linked to alcohol intake in many studies. So how to loss belly fat? Stop drinking. Or cut down. People will less than one drink a day on average had lesser belly fat.
4. Take a High Protein Diet
Eating more protein releases the fullness hormone that reduces food cravings and minimizes your calorie intake, while raising your metabolic rate so your body won’t lose muscle while you get rid of stubborn belly fat. Good protein sources are meat, fish, dairy, eggs and nuts.
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5. Lower Your Stress
When you’re in fight-or-flight mode, your body produces more cortisol (a stress hormone) which buids up belly fat. So how to loss belly fat? By beating stress, which brings down cortisol levels. Meditation, yoga and emotion control are all helpful. Or just keep doing something that’s fun to you!
6. Avoid Sugar and Sweets
Consuming plenty of sugar puts you at risk of diabetes, obesity, heart disease and fatty liver. It also puts on abdominal fat and visceral fat. Not only sugar but also other foods like honey (which many believe is “healthier”) can compound this problem. So keep your sweet tooth under control. Follow a fat loss diet plan.
7. Exercise Regularly
Cardio workouts can burn off extra calories and keep you healthy. Aerobic exercise for at least 30 minutes a day, 5 days per week, is what most doctors recommend for optimal health. Not surprisingly, belly fat loss is aided by aerobics. That’s how to lose weight the smart way.
8. Say No To Refined Carbs
Carbohydrates are broken down by digestion into glucose, which is important for most bodily functions but piles up as belly fat when there’s a surplus. By limiting your carb intake to under 50 grams a day, you’ll begin to lose belly fat. You don’t have to adopt a low carb diet. Instead, just avoid refined carbs – and replace them with unprocessed carbs.
9. Cook With Coconut Oil
If you’re looking for ways to loss belly fat, cooking with healthy coconut oil is a good one. Rich in medium chain triglycerides, coconut oil is a diet food that’s easy to digest, and boosts your metabolic rate to burn off more belly fat. Just 30 ml a day can bring about good results. In one study, a group of overweight men who tried coconut oil for 3 months were able to lose belly fat to bring down their waist size by over 1 inch.
10. Lift Weights
Many people stick exclusively to aerobic exercise to lose belly fat. But resistance training is also helpful. When a cohort of obese teens took to weight training and aerobics, most of them lost visceral fat. So get a personal trainer to design a resistance training program to suit your needs.
11. Sleep Tight
With 6 to 8 hours of sleep every night, you vastly increase your chances of losing belly fat. Those who don’t get enough sleep will gain weight, including abdominal fat. Another cause of weight gain is sleep apnea, episodes during which breathing stops from time to time during disturbed sleep.
12. Monitor What You Eat
Keeping track of your dietary habits in a food log or diary can help identify the reason for not losing belly fat. Online trackers and mobile phone apps can make this easier. You can even record your exercise patterns to see how this affects those tires of fat around your middle. Choose from among a list of fat loss foods.
13. Fatty Fish Is Good For Belly Fat
Fish is rich in protein and omega 3 fatty acids which have many health benefits. Fish oil supplements can even reduce the rate of liver and belly fat deposition. The best fish are salmon, sardines, mackerel and herring. Eat 2 to 3 servings every week.
14. Apple Cider Vinegar
Grandma was right after all! Apple cider vinegar has great health benefits. It brings down blood sugar, and melts away belly fat through the action of one of its ingredients – acetic acid. 1 tablespoonful a day for 3 months by itself will help you lose half an inch from your waistline – in just two weeks!
15. Drink Green Teat
It’s not only healthy, with anti-oxidants that lower cancer risk, green tea is also rich in caffeine and EGCG, which help boost your metabolism. This indirectly helps you lose belly fat. In combination with regular exercise, it’s practically guaranteed, and is one of the best fat loss supplements.
16. Live Healthier
Each of these adaptive steps can help you lose belly fat. But to keep the fat away, you’ve got to change to a healthier lifestyle. Weave these tips into a new way of living. Make it a habit, so you’ll soon start enjoying a healthy, happy, energetic new life. Losing belly fat is just a natural extension of it.