Effective Tips to Lose Belly Fat

Belly fat is more than a nuisance that makes your clothes feel tight.

It’s seriously harmful.

This type of fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions

Eat plenty of soluble fibre

Soluble fibre absorbs water and forms a gel that helps slow down food as it passes through your digestive system.

Studies show that this type of fibre promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food

Make an effort to consume high fibre foods every day. Excellent sources of soluble fibre include:

  • flax seeds
  • Brussels sprouts
  • avocados
  • legumes
  • blackberries
Avoid foods that contain trans fats

Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.

They’re found in some margarines and spreads and also often added to packaged foods, but many food producers have stopped using them.

These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies (, 8

Don’t drink too much alcohol

Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much.

Research suggests that too much alcohol can also make you gain belly fat.

Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist (11

Reduce your stress levels

Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.

Research shows that high cortisol levels increase appetite and drive abdominal fat storage (

Say no to Sugar

Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.

These include heart disease, type 2 diabetes, obesity, and fatty liver disease (

It’s important to realise that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly.

Do aerobic exercise (cardio)

Aerobic exercise (cardio) is an effective way to improve your health and burn calories.

In any case, the frequency and duration of your exercise program are more important than its intensity.

Cut back on carbs — especially refined carbs

A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as nuts n seeds

Get plenty of restful sleep

Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat

Sleep deprivation is linked to an increased risk of weight gain. Getting enough high quality sleep should be one of your main priorities if you plan to lose weight and improve your health.

 

There are no magic solutions to losing belly fat.

Fat loss always requires some effort, commitment, and perseverance on your behalf.

Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose the extra pounds around your waist.


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