Table of Content
It comes there first and leaves last. Yes, belly fat is annoying. Not only do your clothes get tight but it is seriously harmful as well. One of the major reasons to lose belly fat is that it poses a risk of complications like heart disease, type-2 diabetes, and other conditions. The risk of metabolic disease is often considered with body mass index (BMI), which is misleading since people can be within a healthy BMI range and still might need to reduce belly fat.
You know how difficult it is to reduce belly fat. To lose belly fat and avoid the associated problems, you need to exercise regularly as well as eat healthy. Get FITPASS and attend gym workouts, abs workout sessions, core workouts sessions, etc. that are specially curated for people who want to lose fat
Eating soluble fiber is the best way to reduce belly fat and lose weight. It absorbs water and slows down the rate at which food passes down the digestive system by forming a gel. Soluble fiber keeps you full for longer and you end up eating less, which leads to weight loss. On the other hand, it also decreases the number of calories absorbed. Therefore, consume high-fiber foods like flaxseeds, Brussel sprouts, avocados, blackberries, legumes, etc. everyday.
A diet to lose belly fat would invariably consist of lots of protein. A high-protein diet increases the production of PPY – a hormone that keeps you full and decreases your appetite. Moreover, protein increases your metabolic rate, which helps you retain muscle mass when you workout to lose weight. According to studies, people who eat a low-protein diet tend to have more belly fat than those who eat a high-protein diet. Fish, dairy, beans, meat, whey protein, etc. are foods that burn belly fat and keep you fit.
A lot of people will tell you the benefits of alcohol if you stay within limits. Unfortunately, we drink too much and it leads to increased belly fat. Regular and heavy consumption of alcohol is associated with excess fat storage around the waist. Cut down on your alcohol intake to reduce lower belly fat. While giving up altogether has many health benefits, just limiting your intake is essential.
Cardio is one of the best ways to lose belly fat by burning calories. According to studies, aerobic exercises benefit overall health and help reduce belly fat. However, the intensity of exercise that helps lose belly fat varies from person to person. Either way, the frequency and duration of your cardio workout are more important than its intensity. According to a study, 5 hours of aerobics exercises distributed throughout the week was much more beneficial than 2.5 hours of it.
Excess sugar intake is associated with several chronic diseases. A diet to lose belly fat restricts sugar because it contains fructose, which might cause type-2 diabetes, fatty liver disease, obesity, and heart disease. High sugar intake is related to increased abdominal fat. Even healthier sweeteners like honey should be used in small quantities.
Similarly, a belly fat diet or one that reduces belly fat excludes sugary beverages as well. Sugary drinks increase fat in the liver and are even worse than sugary foods. Moreover, it is easier to consume liquid calories since the brain doesn’t process them easily and stores them as fat. Avoid sugar-sweetened beverages like sodas, fruit juices, etc. to lose belly fat.
Sleep ensures good health and weight management. Sleep deprivation is known to cause weight gain and therefore, increased belly fat. Several studies confirm this. Sleep apnoea, in which breathing stops intermittently during the night, is linked to increased visceral fat. Getting 7-8 hours of sleep each night should be your goal if you want to reduce belly fat and weight. Speak to a doctor if you have sleep disorders like sleep apnoea.
Some foods and supplements contain probiotics – bacteria – that are good for the gut and immune function. Bacteria play a significant role in weight regulation and daily consumption can help with weight loss and belly fat loss. If you’re going for supplements, make sure you consult a doctor.
Lots of people are trying intermittent fasting to lose weight and reduce belly fat. There are two ways to do it:
- Fast for 24 hours once or twice a week
- Fast for 16 hours and eat all you want to eat within 8 hours
You can start seeing the results within 1.5 months by fasting every other day or intermittent fasting
Apple cider vinegar benefits the body by lowering blood sugar levels. It consists of acetic acid which is known to reduce abdominal fat. In a study, obese men consumed 15 ML of apple cider vinegar for 3 months and lost up 1.4 inches of fat from their waists. Therefore, consuming 15-30 ML of apple cider vinegar per day is a safe and effective way to lose belly. However, dilute it with water to prevent the eroding of teeth enamel.
Also known as resistance training, weight lifting is a great way to reduce belly fat – it preserves and helps gain muscle mass. A combination of weight training and aerobic exercise offers great results according to studies on teenagers. Consult a trainer before you add it to your routine.
Get started with fitness near you: