10 Effective Ways To Lose Belly Fat

girls that lost belly fat

Overweight doesn’t necessarily mean unhealthy. In fact, there are many overweight individuals who are in excellent health, and also lots of normal weight people who have metabolic issues connected to obesity. Everybody has some belly fat, even people who have flat abs. That’s completely normal. However, too much belly fat can affect your health in a way that other fat doesn’t. There’s a chance that your belly problem is partly genetic – but that doesn’t mean that you can’t lose belly fat. Here are ten effective tips to lose belly fat for good.

The fat under the skin is in fact not such a big health problem, it’s usually more of a aesthetic problem, while the fat  deeper inside called “visceral fat,” around your heart, lungs, liver, and other organs is the fat that could cause the biggest problems. Visceral fat is necessary because it provides cushioning around your organs. But if you have too much of it, you are at higher risk of getting high blood pressure, heart disease, type 2 diabetes, dementia, and certain cancers, including colon cancer and breast cancer.

How can you determine if you have too much belly fat? Usually, belly fat is estimated by measuring the circumference around your waist, which you can do alone with a tape measure. Anything above 35 inches (88 cm) in women and 40 inches (102 cm) in men is considered abdominal obesity. If you are not very heavy, but you still have too much fat around your waistline, then it’s time to take action and get rid of it.

Here are top 10 tips that will help you lose belly fat safely and effectively:

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healthy breakfast

#1 Eat breakfast.

Research shows that eating breakfast within an hour of getting out of bed keeps your insulin levels steadier and your LDL cholesterol levels lower. A healthy breakfast consists of protein (choose nuts, lean meat, eggs, beans, peanut butter) and fiber (choose fresh fruit, leafy green vegetables, oats).

Try Scrambled Eggs with Avocado on Rye Bread.

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chocolate cookies

#2 Avoid sugar, sugar-sweetened drinks, fruit juices, sports drinks, pastries, instant oatmeal.

Added sugar is very unhealthy and affects metabolic health. Learn how many teaspoons of sugar are found in a can of cola, orange juice or fruit yogurt. Sugar is half glucose and half fructose, which can only be metabolized by the liver, and when you consume a lot of refined sugar, the liver gets flooded with fructose and is consequently forced to transform it into fat. Liquid sugar is even more harmful in this regard. The brain doesn’t register liquid calories in the same way as solid calories, meaning when you drink sugar-sweetened drinks, you quickly consume more calories. What is more, studies show that beverages with added sugar are linked to a 60% increased risk of obesity in children. However, this doesn’t apply to whole fruit, which benefits your health in several ways and have plenty of fiber that reduces the negative impact of fructose. [/tie_slide]

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protein food

#3 Opt for more protein.

When it comes to shedding pounds and losing belly fat, protein is the most important macronutrient. Research has shown protein reduces cravings by 60%, improves metabolism by 80-100 calories a day and helps you eat fewer calories a day. What is more, the amount and quality of protein eaten is inversely related to fat in the belly, meaning people who eat more and better protein have less belly fat. Vegetables and fruits are also linked to reduced amounts of belly fat, while consuming refined carbs and vegetable oils leads to greater amounts. Studies show it’s best to consume protein at 25-30% of your daily calorie intake. Try to increase your intake of best protein sources, including meats, poultry, fish, seafood, unprocessed eggs, and dairy products. In case you struggle with consuming enough protein on your daily basis, then a quality protein supplement such as whey protein is a good way to increase your total intake.

Learn how much protein your body needs.

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laneno seme

#4 Eat more fiber-rich foods.

We all have heard that eating a lot of fiber can help you lose weight. This is true, but it’s important to be aware of the fact that not all fiber is created equal. Research shows mostly the viscous fibers have the desired effect on your weight. Viscous fibers are the fibers that bind water and form a thick gel, which can dramatically slow down the movement of food through your stomach and small bowel, meaning the digestion and absorption of nutrients are slowed down, which leads to a prolonged feeling of fullness and reduced appetite. The best way to increase your fiber intake is to eat a lot of plant foods like vegetables and fruit as well as legumes and some cereals like oats.

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carbs

#5 Reduce your carbohydrate intake.

Research suggest when people significantly reduce the intake of carbs, their appetite goes down and they lose It was shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets. Low-carb diets also lead to quick reductions in water weight, which yields first results within just a couple of days, and target the fat in the belly and around organs. So, avoid refined carbs (white breads, pastas, and similar) and keep your protein high.

More: 8 Rules to Lose Weight Fast

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drinking water

#6 Drink plenty of water.

Research suggests that drinking water regularly throughout the day leads to a more active metabolism, regardless of dieting. And of course, as we all know it, drinking more water helps your body flush waste and toxins out of your body. You should drink an 8-oz. glass of water eight times a day, so it’s a good idea to carry a water bottle in your bag so that you can drink whenever you feel thirsty.

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sleeping

#7 Relax and get enough of sleep.

Studies show that the secretion of cortisol – a hormone your body produces when under pressure – is linked to increased belly fat. Therefore, every day take at least 15 minutes to relax (close your eyes, breathe deeply, exercise yoga, meditate) and get the recommended 7-8 hours of sleep.

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swimming

#8 Perform aerobic exercise.

Working out is among the best things you can do if you want to live a long, healthy life and avoid disease. Keep in mind that exercising to lose fat in one spot, also called spot reduction, isn’t effective – doing endless amounts of crunches won’t make you lose fat from the belly. One study showed that six of training targeted at the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity. However, aerobic exercise (like walking, running, swimming, etc) has been proven to help reduce belly fat.

More: Dos and Don’ts when Running to Burn Fat

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#9 Include HIIT training into your workout routine.

Studies show that interval training, or alternating short bursts of energy with short resting periods, improve muscle and build endurance faster than endurance exercise. Try this workout routine.

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resistance training

#10 Add resistance training.

Combining cardiovascular (aerobic) exercise, HIIT training and resistance training brings the best results when it comes to getting rid of abdominal fat. You can do resistance training with exercise machines, free weights or resistance bands; also try training from unstable positions because it increases muscle activity.

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Written by Sarah Johnson

Sarah Johnson is a woman who lives and breathes fitness and healthy lifestyle. She is a regular visitor to the gym and has gained wealth of experience in toning and strengthening the body. In the evenings she likes to read a good detective novel.

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