5 Fast Ways to Lose Belly Fat
Ways to Lose Belly Fat – Ready to achieve summer body? wear that crop top confidently? Or do you just want to generally live a healthier lifestyle by losing abdominal fat?. Belly fat is a general weight loss goal. This type of fat can be particularly harmful, some researchers suggest there is a strong link between abdominal fat and diseases like type 2 diabetes and heart disease.
Abdominal fat can be measured by using a tape to measure the circumference around your waist(a little above your belly button).
Your doctor may recommend abdominal fat weight loss if you measure 88cm(women) or 40cm (men) as waist circumference; this is called abdominal obesity.
Belly fat has been described as difficult to lose but following these 5 evidence-based weight-loss strategies below can help target fat cells in the belly area more than other areas of the body.
Table of Contents
Fast Ways to Lose Belly Fat
1. Stay away from carbonated drinks and sugar
Food that contains artificial or excess sugars is not healthy, eating or taking these kinds of foods often can lead to various health issues like weight gain and diabetes. These added sugars slow down the normal metabolic rate in the body system which is harmful. Several studies have shown that excess sugar, mostly due to the large amounts of fructose, leads to fat building up around your belly and also the liver.
Sugar is a complex carbohydrate made up of glucose and fructose. This can harm your liver as the liver uses fructose to make fat, when you eat too much processed sugar and high-fructose corn syrup, your liver becomes overloaded with fructose and causes a fatty buildup in the liver. Some studies have shown sugar to be as damaging as alcohol to the liver, even if you’re not overweight. It’s one more reason to limit foods with added sugars, such as soda, pastries, and candy. It is believed that this is the main process behind sugar’s harmful effects on health. It increases abdominal fat and liver fat, which leads to insulin resistance, slow catabolism which leads to various metabolic problems.
Sugars in liquid form are worse in this regard because the brain doesn’t seem to record liquid calories in the same way as it does for solid calories, so when you take sugar-sweetened beverages, you end up with more calories totally.
Minimize the amount of sugar in your diet and consider replacing them with water, low-fat eliminating sugary drinks, and drinks containing caffeine. Sugar-sweetened beverages, sugary sodas, fruit juices, energy drinks, and various high-sugar sports drinks should be removed from your meal plan.
You should note that none of this applies to fresh and whole fruits, they are very healthy and has plenty of fibre that mitigates the negative effects of fructose.
2. Eat less carbohydrates
Cutting down your normal carb intake is a very effective way to lose abdominal fat, many studies support this. When people cut carbs, their appetite goes down and they lose weight.
Trying low-carb diets also leads to quick reductions in water weight and overall weight reduction which is why people see the difference on the scale within 1–2 days.
When comparing low carb and low-fat diets, research has indicated that low carb eating specifically reduces fat in the abdomen and around the organs and liver.
Avoiding simple refined carbs like candy, sugar, or even white bread should be sufficient, especially if your protein intake is high.
Low-carb diets have some other health benefits besides just weight loss. For example, they can significantly improve health in people with type 2 diabetics.
3. Eat more protein
Protein may be said to be the most important macronutrient as regards weight loss. Adding more protein meals to your diet has been shown to effectively reduce cravings, boost body metabolism, and eating fewer calories per day.
Protein not only helps you to lose weight but may also help you to avoid regaining weight. It is particularly effective in reducing abdominal fat. A study indicates that protein is linked to a significantly reduced chance of abdominal fat gain over 5 years in women; this study also linked refined carbs and oils to more abdominal fat and linked fruit and vegetables to reduced fat.
High protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products are the best protein sources for your diet. You can also try good protein supplements which is a healthy and convenient way to boost your total intake. Enough protein intake boosts your metabolism, reduce cravings and curb hunger levels which makes an effective way to lose abdominal fat
4. Try fiber-rich foods
Dietary fibre is an indigestible plant matter. It is an important nutrient that helps in abdominal fat loss and it is often overlooked. Fibres are carbohydrates that cannot be digested by your gut.
They can be classified as either soluble or insoluble depending on whether it dissolves in water. Certain types of soluble fibre significantly affect health, metabolism, and weight. More calories (energy) need to be leaving your body than entering it; this is called being on a calorie deficit.
Any food that reduces your appetite can decrease your calorie intake. With less appetite, you may lose weight without even having to think about it.
Fibre is believed to suppress appetite and curb hunger. But there is just a specific type of fibre that has this effect.
More viscous fibres are better at reducing appetite and food intake. The viscosity of a substance refers to its thickness and stickiness. For example, honey is much more viscous than water.
Viscous, soluble fibres such as pectins, beta-glucans, psyllium, glucomannan, and guar gum all thicken in water, forming a gel-like substance that sits in your gut. Having these fibres in your meal leads to slowing the emptying of your stomach, increasing digestion and absorption times. This leads to a prolonged feeling of fullness and a significantly reduced appetite.
Research proves that the weight loss effects of fibre specifically target belly fat, which is the harmful fat in your abdominal cavity that is strongly associated with metabolic disease. This implies that soluble fibre may be particularly effective at reducing harmful belly fat.
Eating plenty of fibre can help with weight loss. The best way to get more fibre in your meals is to eat a lot of plant foods, including vegetables and fruit. Legumes are also a good source, as well as some cereals, such as whole oats.
5. Exercise regularly
The importance of exercise in a weight loss journey cannot be over-emphasized. It’s among the best things you can do to increase your chances of living a long, healthy life and avoiding disease.
Reducing abdominal fat is among the amazing health benefits of exercise.
It is important to remember that losing fat at one spot is not possible. A study shows that 6 weeks of training targeted at just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity. Weight training and cardiovascular exercise will reduce fat across the body.
Aerobic exercises such as jogging, walking, running, and swimming can allow major reductions in abdominal fat. Also, High-Intensity Interval Training (HIIT) is another choice method to burn fat faster.
Exercising also helps in reducing inflammation, lowering the blood’s sugar levels, and improving other metabolic problems linked to excess abdominal fat. Exercise can be very effective for reducing abdominal a few days in a row and can help you realize the most important areas for change.
Finally, belly fat is usually linked to an increased risk of certain diseases. It is therefore important to take key lifestyle changes, such as eating a healthy diet packed with lean protein, vegetables and fruit, and legumes, and exercising regularly to lose abdominal fat.
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