Belly fat, also known as visceral fat, is the excess abdominal fat that surrounds the vital internal organs in your stomach. Visceral fat is the most harmful form of fat in your body. Because it has been linked to so many health-threatening conditions ranging from heart disease, type 2 diabetes, higher insulin resistance, and higher blood sugar levels. Furthermore, it increases the risk of developing certain types of cancers. In addition, belly fat does not look great on your body. Therefore, with all these dangers there is a great need to ensure that you get rid of and lose this belly fat completely. But before anything, you need to understand that belly fat is actually caused by poor diet, stress and a lack of exercise. In this article, I have highlighted 12 effective ways that will help you fight off this deadly fat out of your life completely.
How would you know you have belly fat?
Get a measuring tape wrap it around your waistline, not too tight. If your waist measures 35 or more inches (women) or 40 or more inches (men), then chances are you may be harboring this dangerous fat. Additionally, belly fat may pose a greater danger for women as compared to men.
The first thing you need to know is that losing fat from any part of your body is not very easy, although losing belly fat is much easier. Because it is not possible to target a specific part of the body for weight loss. Thus, you cannot command one specific region of your body to accelerate
Accordingly, belly fat has much more to do with diet than genes. Thus, your diet, control how your body stores fat and not your genes. So, most of these tips will focus on your diet in relation to fighting off belly fat.
1. Cut carbohydrates from your diet
Carbohydrates are an essential nutrient that your body and brain need. Carbs provide our bodies with energy. Usually, Carbohydrates comprises of simple sugars, starches, and fiber. Accordingly, eating too many carbohydrates can cause heighten insulin levels in the body, which can consequently, lead to an increase in belly fat. However, not all carbs are bad, but try to cut how many carbs you eat by half in order to lose belly fat.
In this case, refined carbs are the worst offenders. These include white bread, rice, pasta, bagels, cookies, candy, chips, and flour. Therefore, try swapping them for all natural whole-wheat products. Ideally, Instead of having a whole sandwich at lunch you can have half a sandwich and a salad. The idea should be to focus on nutrient and fiber-rich carbs such as vegetables, and low-glycemic fruits. These changes will definitely yield you positive results because your body will be burning fat for fuel.
2. Eating more protein-rich foods is a great way to lose belly fat
Proteins are an important component of every cell in the body. Did you know that our hair, as well as nails, are mostly made of proteins? Furthermore, our bodies require protein in order to build and repair tissues, to make enzymes, hormones, and other bodily chemicals. In addition, proteins are an important building block of bones, muscles, cartilage, skin, and blood.
Protein is particularly effective against belly fat and whole body weight loss. Furthermore, they help by preserving and building lean muscle tissue and increasing the number of calories you burn during digestion. In addition, protein-rich food can help increase the amount of energy (in calories) you expend each day, thereby, promoting weight loss. Protein also helps to fight hunger.
Therefore, to reduce belly fat you need to increase your intake of food that is rich in protein. These include whole eggs, nuts, and fish. Others include legumes, seafood, meat, and dairy products.
3. Eat food that is rich in fiber, especially viscous fiber
Fiber is an undigested carbohydrate which helps in regulating the body’s use of sugars, as well as helping to keep hunger and blood sugar levels in check. Fiber is divided into two i.e. the soluble or the insoluble ones. Soluble fiber easily dissolves in water and is broken down into a gel-like substance in the colon while insoluble fiber does not dissolve in water, and is
Several studies have indicated that people who eat more fiber that is soluble have a lower risk of developing belly fat. Soluble fiber mixes with water to form a viscous, gel-like substance that slows down how fast the stomach releases digested food into the gut. Some soluble rich foods include oatmeal, apples, citrus fruits, strawberries, beans, peas, lentils, barley, and rice bran.
n’t eat a lot of sugary foods
Did you know that when you eat a lot of added sugar, the liver is overloaded with fructose and is, therefore, forced to turn it into fat? Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat not only in the liver but in the belly as well.
Ideally, you should avoid juice because it comes with many processed sugars too. Instead, you can eat completely natural fruits. High levels of juices can offset blood sugar levels while promoting weight gain in your abdominal area. Other sugar-rich items to avoid include candies, pancakes syrups, and frozen desserts.
5. Drink more water instead
You need water so that the food you eat is processed well. Water is essential for food nutrients to go to other body parts. Therefore, a healthy diet alone minus water is not going to be good enough. Additionally, water helps in the digestion of food and also help burn more calories. This will lead to you losing belly fat. So replace those soda drinks, drinks with artificial sweeteners and any other sugar-sweetened drink with water in order to see a quick reduction in your belly size. Furthermore, you need to cut your alcohol intake, because alcohol contributes to more calories in your diet.
6. Use coconut oil for cooking
Cooking with the right oils can greatly assist while on a healthy eating plan! Using coconut oil have many proven advantages unlike these other cooking fats when it comes to losing belly fat. Coconut oil contains a unique combination of fatty acids with very powerful effects on metabolism. Several experts indicate that you can lose fat, especially belly fat in the abdominal cavity by just adding coconut oil to your diet.
Coconut oil will increase your metabolism, store less fat, boost your energy levels, suppress your appetite, stabilize blood sugar, regulate hormones and digest your food more efficiently. Therefore, coconut oil is always a great choice if you want to lose weight or belly fat.
Coconut oil is also high in Medium Chain Triglycerides (MCT). These are fatty acids that are metabolized differently than most other fats, leading to beneficial effects on your metabolism.
7. Adding apple cider and green tea to your diet will help
By adding 1 to 2 tablespoons of apple cider vinegar to your diet, will help you lose weight. Well, the science behind apple cider vinegar in relation to weight loss is that acetic acid found in apple cider vinegar can be good for weight loss since it targets body fat. Apple cider vinegar can, furthermore, help you reduce your body fat percentage, make you lose belly fat and also decrease your blood triglycerides.
In addition, you can be consuming green tea. Consuming green tea brings so many health. Besides reducing cancer and heart disease risk, green tea benefits the whole body because it contains catechins, antioxidants that help reduce belly fat.
8. Reduce your stress so that you lose belly fat fast
To reduce belly fat quickly you need to ensure that you put Cortisol hormone (stress hormone) under control. Cortisol is a steroid hormone that regulates a wide range of processes in the body, such as metabolism and immune response. Chronic stress puts your health at risk. High levels of Cortisol increases sugars (glucose) levels in the bloodstream and enhances your brain’s use of glucose.
Excess Cortisol also increases appetite and cravings. Furthermore, Stress causes abdominal fat, even in people who are thin. Reduce your stress by eating a healthy diet, getting regular exercise, and enough sleep. Reduce stress and live a longer and healthier life.
9. Do aerobic exercises (cardio)
Exercises cannot be overemphasized. To reduce belly fat you need to incorporate cardio exercises in your plan. You need to choose a form of exercise that raises your heart rate for an extended period. You can do crunches, bicycle exercise, running, jogging, cycling, or swimming.
10. Get plenty of restful sleep
Did you know that too little sleep could have an impact on your health? Several studies have linked weight gain to shorter sleep duration, this can further lead to an excess of belly fat. Science has proven that both poor quality and short duration of sleep can greatly affect the development of abdominal fat. Furthermore, sleep deprivation can cause alterations in serum leptin and ghrelin levels in your body, this will result in increased hunger and appetite. So in order to lose belly fat you need to ensure that you are getting enough and good sleep every day an average of 7-8 hour for an adult.
11. Eating your dinner earlier will help you lose belly fat
Furthermore, you need to ensure that you do not eat your dinner after 6 PM. Because your body will use less of this food for energy. Remember that an early dinner is great for easy digestion and weight loss. So get yours at least 2 hours before bedtime.
12. Eat from smaller plates.
Train your mind to feed from smaller plates. If you do you then will be consuming less food but you will be much more satisfied. Accordingly, research has shown that people consume less when they eat on smaller plates. What happens is that when you are eating food in large plates your mind will be tricked into believing that you have eaten less, since the food is scattered. Do not eat without real hunger. In addition, try not to linger around the table for too long if you are done eating.
Belly fat can be reduced, but to effectively lose belly fat you need to make sure you get active (exercising is ideal for quick results), manage your stress levels in addition to eating a healthy and balanced diet. Furthermore, get enough and quality sleep and manage your stress to lower levels.