Belly fat is such a spoiler. Sometimes you are all gorgeously dressed only to check the mirror and realize that your protruding stomach is spoiling the show.
This can be very embarrassing and at the same time frustrating.
Losing abdominal fat or belly fat is one the most difficult weight loss goal to achieve.
Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease
For this reason, losing this fat can have significant benefits for your health, well-being and fashion gains.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity (2).
Certain weight loss strategies can target the fat in the belly area more than other areas of the body.
Here are 5 simple ways to lose belly fat;
1. Avoid Sugar And Sugar-Sweetened Drinks.
Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain.
Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver.
Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat.
Liquid sugar is worse in this regard. The brain doesn’t seem to register liquid calories in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories.
Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.
Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
2. Eat More Protein
Protein may be the most important macronutrient for weight loss.
Research shows it can reduce cravings by 60%, boost metabolism by 80–100 calories per day, and help you eat up to 441 fewer calories per day
If weight loss is your goal, adding protein may be the single most effective change you can make to your diet.
Not only can protein help you to lose weight, but it may also help you to avoid regaining weight.
Protein may be particularly effective in reducing abdominal fat. One study showed that people who ate more and better protein had much less abdominal fat.
A study also linked refined carbs and oils to more abdominal fat and linked fruit and vegetables to reduced fat.
Many of the studies observing that protein helps with weight loss had people getting 25–30% of their calories from protein. Therefore, this may be a good range to try.
Try increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products. These are the best protein sources for your diet.
Eating plenty of protein can
boost your metabolism and reduce hunger levels, making it a very effective way
to lose weight. Several studies suggest that protein is particularly effective
against abdominal fat.
3. Eat Fewer Carbohydrates
Eating fewer carbs is a very effective way to lose fat.
This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight.
Low carb diets also lead to quick reductions in water weight, which gives people fast results. People often see a difference on the scale within 1–2 days.
Studies comparing low carb and low fat diets indicate that low carb eating specifically reduces fat in the abdomen and around the organs and liver.
This means that some of the fat lost on a low carb diet is harmful abdominal fat.
Just avoiding the refined carbs — like sugar, candy, and white bread — should be sufficient, especially if you keep your protein intake high.
If the goal is to lose weight fast, some people reduce their carb intake to 50 grams per day. This puts your body into ketosis, a state in which your body starts burning fats as its main fuel and appetite is reduced.
Low carb diets have many other health benefits besides just weight loss. For example, they can significantly improve health in people with type 2 diabetics.
4. Eat Lots Of Fruits And Vegetables
A healthy weight loss diet should be packed with healthy fruits, vegetables, nuts and grains.
Here some fruits and vegetables that are famous for its fat burning properties.
- Lemon. Lemons are excellent liver detoxifiers that also alkalize the body
- Grapefruit. This low-sugar fruit has many health benefits, including weight loss.
- Apple. Apples are one of the most fibre-rich foods found in nature.
- Avocado. The fats in avocados signal the body to stop spiking blood sugar
- Green tea
- Leafy green vegetables
5. Exercise Regularly
Exercise is among the best things you can do to increase your chances of living a long, healthy life and avoiding disease.
Helping to reduce abdominal fat is among the amazing health benefits of exercise.
This doesn’t mean doing abdominal exercises, as spot reduction — losing fat in one spot — is not possible. In one study, 6 weeks of training 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 exercise — like walking, running, and swimming — can also help in reducing abdominal fat.
Another study found that exercise completely prevented people from regaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance.
Exercise also leads to reduced inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat.
The summary of this article is that you can reduce their abdominal fat through taking on key lifestyle changes, such as eating a healthy diet packed with lean protein and exercising regularly.