Still wishing to fit in that gorgeous dress hanging in your closet? Or wanting to pull off a swimsuit this summer? But your body fat isn’t allowing you to fulfill your wishes then its time to say goodbye to it. The only way you can do so is by exercising. Exercising is the best way to get rid of that unwanted belly fat and build muscles. So, stop making excuses and make progress. It is necessary to take care of your body and its only you who can make a difference.
It’s not going to be easy but it will be worth it when you flaunt the favorite outfits of yours. Stand in front of the camera and look for the amount of work you need to do. The person you see in the mirror is your competition and you need to beat her.
Weight loss not only implies a physical challenge but also a mental one. Thus, you need to prepare for it well by getting up early in the morning and telling yourself you can do it. Be determined not to give up and get on the rollercoaster and be ready for your weight loss journey.
How to lose belly fat?
Belly fat not only makes you conscious about your looks but is also associated with several health issues land diseases like cancer and diabetes. Making it more specific the deepest layer of the belly fat is the reason behind all the health risks. This happens because of the hormones and other substances produced by visceral fat cells.
All over the internet, you will find several dangerous and gimmicks about losing belly fat but there is no magical substance that will do so without hard work and some sacrifice.
There are several known methods of reducing belly fat some involves usage of a huge amount of money while the others require a bit of it. By controlling your diet and maintain a healthy lifestyle you can easily get rid of that extra fat. Thus, the article, in particular, provides you with 10 effective methods to lose stomach fat.
Things to eat to reduce belly fat
Eating the right food at the right time can help you a lot with your belly fat. Given below is the list of 4 best food you should eat or add to your diet to reduce belly fat.
As oats and barley are rich in fiber this will help you a lot in your weight loss journey. Get yourself a barley side dish at dinner as an alternative to white rice. As per the study conducted by the American Journal of Clinical Nutrition, by doing this you can shred a lot of fat. Eat at least three servings of whole-grain food daily. This could be an ounce of cold cereal, half-cup cooked cereal, pasta, a slice of bread, etc. However, preference must be given to oatmeal and barley as they don’t raise your blood sugar level like white or brown rice.
b. Green tea
This is a great alternative to your daily cup of coffee or tea. It contains a good amount of caffeine and the antioxidant epigallocatechin gallate (EGCG), both of them work to boost your metabolism. As per the studies EGCG is effective in losing belly fat, whose effect gets multiplied when combined with good exercise.
c. High-protein diet
Protein serves to be a vital nutrient for weight control. When a high-protein diet is taken, it increases the release of the fullness hormones PYY which works to decrease your appetite and promotes fullness. Many studies have shown that people on a high-protein diet have less abdominal fat than the people on a low-protein diet. Thus, make sure to include good protein food in your diet like meat, eggs, fish, dairy, beans, etc.
d. Apple cider vinegar
Apple cider vinegar has got several health benefits including lowering blood sugar level and reducing belly fat. As it contains acetic acid which is known to reduce abdominal fat storage, it can be a great option for you. By intaking, 1-2 tablespoon of it is safe for most of the people and can lead to modest loss of fat. But make sure to dilute it with water or it can erode the enamel of your teeth.
2. Avoid drinking too much alcohol
Alcohol is known to have several health benefits when consumed in a small amount but the amount exceeds it can be dangerous. It can make you gain belly fat. As per the studies, heavy consumption of alcohol leads to the increased risk of central obesity that is excess fat at the waist. By reducing its consumption, you can reduce your waist size. You are not asked to give it up altogether but limiting the amount you take in a day will help you a lot.
Go for cardio exercise
Cardio or Arabic exercises the best and the most effective way to improve your health and get rid of that extra belly fat. However, the results for it are mixed whether moderate-intensity or high-intensity exercise is more beneficial. But as per a study it was found that when aerobic exercise was done for 300 minutes (per week) by women they lost more fat from all the areas than the women who did it for 150 minutes per week. Thus, the method is proven and can help you a lot to reduce your waistline.
Immediately replace your cooking fats with coconut oil
Coconut oil is considered as one of the healthiest carbs you can eat. As per the studies, the medium-chain fats in coconut oil can boost your metabolism and can reduce the amount of fat stored in response to high-calorie intake. For reducing your belly fat, it is good to take 2 tablespoons of coconut oil every day. However, coconut oil is high in calories and so replace some of the fat you are intaking with coconut oil.
Never hesitate on getting yourself plenty of sleep
Sleep is the most important thing for a healthy lifestyle. With the proper amount of sleep, you can help your body a lot. As per the studies, people who don’t get enough amount of sleep tend to gain more weight. Thus, leading to more belly fat. The study in more than 68000 women showed that those who slept for less than five hours were significantly more likely to gain weight than those who slept for at least seven hours. Thus, it is essential to get at least seven hours of sleep daily. This should be one of your main priorities if you are planning to lose weight and improve your health.
Taking a probiotic supplement will be helpful
Probiotics are a kind of healthy bacteria found in some food and supplements. They are known to have several health benefits including improving your gut health and enhancing your immune functions. As per the research different types of bacteria play a role in weight regulations. Thus, with the right balance of it, you can lose that belly fat. Some of the bacteria that help in reducing belly fat are Lactobacillus family like Lactobacillus fermentum, Lactobacillus amylovorous, and most important Lactobacillus gasseri. Get yourself the probiotic supplements today, but make sure to look for one or more of these bacteria strains.
Reduce your stress level
By taking the stress you are allowing your body to gain weight as when you are tensed the adrenal gland produces cortisol known as the stress hormone which as per the research can lead to increased appetite and also drive abdominal fat storage. People who already have large weight tend to produce more cortisol thus it further adds to the fat. So, for reducing your belly fat you need to engage yourself in pleasurable activities that can relieve stress like yoga or meditation.
Avoid sugary food or beverages
One of the components of sugar is fructose which is known to be associated with several chronic diseases when consumed in excess. Some of the issues being heart disease, diabetes obesity, and fatty liver diseases. It has been found that there is a direct relationship between sugar and belly fat. Thus, it must be consumed in a limited amount, even healthier sugar like honey must be used sparingly. Thus, try to avoid any beverage or food that contains sugar. This will help you reduce a lot of fat.
Track your food intake and diet
There are several things you can do to lose that belly fat but consuming, fewer calories than your body needs for weight maintenance is at the top of the list. Keeping a record or tracking your calorie intake can help you a lot. It is a great way to lose some extra pounds. Look for a good food tracker app that will help you not only with the calorie intake but will also provide you with information about your intake of protein, fiber, carbs, and micronutrients. Install the app today and keep a track of everything you eat.
Give intermittent fasting a try
In recent times, intermittent fasting has gained a lot of popularity. It is an eating pattern that rotates between the period of eating and the period of fasting. One of the most popular methods involves fasting for 24 hours for one or two days a week. By doing these people have noticed a decrease of about 4-7% in their abdominal fat within 6-24 weeks. Thus, it is currently the most trending and the most effective way to lose belly fat within a short duration.
There is no magical item in this world that will help you lose weight without doing some hard work. Thus, for losing that extra belly fat you must put in some efforts, commitment and also perseverance for it. Instead of spending some huge amount on fat reducing methods simply adopt some of the strategies and lifestyle goals as discussed in the article. By adapting to these changes, you will lose that extra pound around your waist within weeks. Though the journey to that slim waist is a tough one but is worth sacrificing some of our favorites.