Losing belly fat at a faster rate is a difficult task to do. Belly fat makes your clothes feel stronger. It is very dangerous too. Belly fat - called visceral fat - is a major risk factor for type 2 diabetes, heart disease, and other conditions.
Many health organizations use BMI to differentiate weight and predict the risk of metabolic disease.
However, this is misleading, as people with excessive belly fat are at greater risk even if they look thinner.
Although losing belly fat can be difficult, there are several things you can do to reduce excess belly fat.
Below-mentioned are lesser known beneficial ways to effectively lose belly fat, are fully approved by doctors, and are safe to use:
Eat Plenty of Soluble Fiber to Lose Belly Fat:
Studies reveal that soluble fiber promotes weight loss by helping you feel fuller, so naturally, you eat less and can reduce your belly fat. It also reduces the calories your body absorbs.
Soluble fiber absorbs water and forms a jelly that slows down the process of digestion.
Also, soluble fiber can help fight excessive belly fat.
A study of more than 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over 5 years.
Try to eat the highest quality food every day
Flax seeds, Avocados, Legumes and Blackberries are some sources of soluble fiber you should include in your diet
Avoid Foods Containing Trans Fats to Lose Belly Fat
Trans fats are formed from unsaturated fats, like soyabean oil.
They are found in certain types of margarine and are widespread and often added to packaged foods, but many food manufacturers have stopped using them.
Trans fats are associated with inflammation, heart disease, and belly fat gain.
A 6-year study found that monkeys that ate a high- trans-fat diet received 33% less belly fat than those who ate a high monounsaturated diet.
Some studies have linked high trans fat intake to increased belly fat gain. It does not matter if you are trying to lose belly fat. Reducing use of trans fats is an excellent idea.
Don’t Drink Too Much Alcohol to Lose Belly Fat
Alcohol can have minor health benefits, but it is very dangerous if you drink too much.
Studies show that too much alcohol can lead to increased belly fat.
Observational studies link heavy drinking to an increased risk of obesity, excessive fat in the waist.
One study of alcohol use involved more than 2,000 people.
The results showed that those who drank alcohol daily but less than one drink per day had less belly fat than those who drank less but drank more on the days they drank.
Excessive drinking is associated with an increase in belly fat. If you need to reduce belly fat, avoid drinking alcohol.
Eat a High Protein Diet to Lose Belly Fat
Protein raises your metabolic rate and helps you maintain weight during weight loss.
Several studies reveal that people consuming a lot of protein have less belly fat than those who eat a low protein diet.
Be sure to include a good source of protein at every meal, such as:
Meat, eggs and dairy products
whey protein and beans
Reduce your Stress Levels
Depression can cause you to gain belly fat by forcing the adrenal glands to produce cortisol, the stress hormone.
Studies show that high levels of cortisol increase belly fat and promote fat storage in the stomach.
Also, women who already have a large belly tend to produce more cortisol responses to stress.
To reduce belly fat, involve yourself in activities that eliminate stress. Practicing different forms of yoga can be beneficial in reducing belly fat.
Remove Sugary Foods from your Diet
Sugar includes fructose in it, which is responsible for several chronic diseases including cardio logical disease, type 2 diabetes, obesity, and diseases related to liver.
Observational studies show that eating too much sugar leads to increased belly fat.
It is important to note that even healthy sugar, like real honey, should be consumed sparingly.
Do Aerobic Exercise (Cardio)
Performing aerobic exercises (cardio) is an effective way to improve your health and burn calories.
Studies revealed that performing cardio is very effective for reducing belly fat.
In any case, the frequency and duration of your exercise program are more important than its strength.
One study found that postmenopausal women lost a lot of belly fat where they exercised 300 minutes a week, compared with those who exercised 150 minutes a week.
Avoid Sugar-Sweetened Beverages
Sugary drinks are loaded with fructose, which can make you gain belly fat.
Studies show that sugary drinks lead to an increase in fat in the liver. One ten-week study found high fat intake in people who drank high fructose beverages.
Sugary drinks appear to be much worse than sugary foods.
To reduce belly fat, it is best to avoid sugary drinks
Take Plenty of Restful Sleep
Sleep is important for many aspects of your life, including weight. Studies show that people who do not get enough sleep tend to gain more belly fat.
A 16-year study involving more than 68,000 women found that those who slept less than 5 hours a night were at greater risk of gaining weight than those who slept seven or more hours each night.
A condition known as sleep apnea, in which breathing stops periodically during the night, is also linked to excessive belly fat.
In addition to getting at least 7 hours of sleep each night, make sure you get enough quality sleep.
If you suspect that you may have sleep apnea or other sleep problem, talk to your doctor and get treatment.
Track your Food Intake and Exercise
Many things can help you lose belly fat.
Diet tracking tools help you identify your diet for protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and performance.
Try Intermittent Fasting to Lose Belly Fat
Occasional fasting has recently become very popular as a way to lose belly fat.
Another popular method involves fasting for 24 hours once or twice a week. Some include fasting for 16 hours daily and eating all your food within 8 hours.
In a review of intermittent fasting and another fasting day, people observed a 4-7% decrease in belly fat within 6 to 24 weeks.
There is further evidence that occasional fasting and fasting, in general, may not be as beneficial to women as it is to men.
Although some modified fasting methods seem to be the best option, stop fasting if you experience side effects.
Drink Green Tea
Green tea is a healthy drink.
It contains caffeine and the antioxidant EGCG, both of which increase metabolic rate.
EGCG is a catechin, and many studies suggest that it can help you lose belly fat. The effect can be enhanced when the use of green tea is combined with exercise.
There are no immediate or rapid magic solutions to losing belly fat. Share this post to your loved ones and let them gain benefit from it.