It goes without saying that tummy bulges or belly fat can shatter your confidence! Moreover, belly fat or larger waistlines are often associated with various health issues like high blood pressure, type 2 diabetes, sleep apnea, and more. Therefore, it is imperative to shed those extra inches around your waist and prevent the risk of diseases including cardiovascular disease. In this article, we’ll share some belly fat loss tips and talk about how you can control belly fat.
Physical fitness is essential to keep excess belly fat and obesity at bay. It will also improve your overall health and keep your blood pressure under control. Besides, improving your confidence, reduced belly fat will ensure a life free of many diseases.
Now let us delve into the the top 20 tips to lose belly fat and ensure a healthy lifestyle!
20 Powerful Belly Fat Loss Tips
Opt for a Protein-rich Diet
One of the most important belly fat reduction tips is to increase your consumption of protein-rich foods. This will increase the release of peptide YY or PYY hormone which will, in turn, reduce your appetite. You will be able to experience early satiety and decrease your intake of food throughout the day.
Moreover, it will also improve your metabolic rate and enable you to maintain your muscle mass while reducing weight. People who eat protein-rich foods have lesser abdominal fat. You can improve your protein intake from the following sources –
- Beans
- Eggs
- Whey Protein
- Meat
- Dairy
- Fish
Avoid Sugary Foods
Numerous studies have shown that high consumption of sugar leads to increased abdominal fat. Therefore, it is essential to cut down on sugary foods. If you can’t control your sugar cravings on certain days, then opt for alternative sources like honey in a limited manner. Avoiding sugary food can help you maintain belly fat and even lose it in the long term.
Reduce Your Stress Levels
Stress can trigger your adrenal glands to produce cortisol, a stress hormone. High levels of cortisol are known to increase appetite as well as abdominal fat.
In case you are feeling stressed, try yoga and meditation to calm down your body and mind. Moreover, you can also do simple yoga asanas that help with the reduction of belly fat.
Cut Down on Carbohydrate Intake
Replace foods containing refined carbs with nutritious foods like whole grains, vegetables, legumes, and others to reduce belly fat.
Do Cardio Regularly
This is one of the most important belly fat loss tips. Cardio or aerobic exercises are an effective way of improving your overall health and fitness. However, you must maintain an adequate frequency and duration of cardio training to lose belly fat effectively.
Use Coconut Oil for Cooking
Coconut oil is one of the healthiest cooking oils as it contains medium-chain fats that help to improve metabolism. Moreover, coconut oil will decrease the amount of fat stored in your body owing to the presence of high calories. Coconut oil is healthy and helps you reduce the belly fat.
Avoid Sleep Deprivation
Sleep deprivation can increase the risk of weight gain as per studies. If you don’t meet the minimum sleep requirement of your body, you are likely to gain more belly fat. So, if you are looking for tips to lose belly, adequate sleep should be your priority.
Maintain Proper Soluble Fiber Intake
Soluble fiber is known to assist in weight loss by making you feel full without consuming too much food. It will also reduce the absorption of calories from food sources by your body and help you to deal with belly fat effectively. Some of the best sources of soluble fiber are –
- Brussels sprouts
- Legumes
- Blackberries
- Avocados
- Flax seeds
- Shirataki noodles
Consume Fatty Fish
This is an important belly fat loss tips. Fatty fish is rich in proteins and omega-3 fatty acids which reduce visceral fat and protect you from various diseases.
Include Probiotic-rich Food in your Diet
Certain foods contain bacteria known as probiotics which help to regulate weight and reduce belly fat.
Have Apple Cider Vinegar
Apple Cider Vinegar is highly recommended by professionals to help with belly fat. The acetic acid present in apple cider vinegar helps to minimize the storage of fat in your abdomen. You can consume 15-30ml of apple cider vinegar daily by diluting it with water to experience modest weight loss.
Perform Resistance Training
Studies show that individuals with fatty liver, type 2 diabetes, prediabetes, or those suffering from belly fat can seek relief with resistance training.
Try to do Intermittent Fasting
Intermittent fasting is an eating pattern wherein individuals go perform 12-16 hours of fasting. You don’t have to do it every day. You can try intermittent fasting once every 2-3 weeks to reduce belly fat as well as your overall weight.
Cut Down on Sugary Drinks
Sugary beverages are loaded with fructose which makes an individual gain overall weight and belly fat. As per several studies, consuming sugary drinks frequently will lead to increased fat in your liver. So if you are trying to lose belly fat, you should avoid sugar-sweetened drinks like soft drinks, soda, sweet tea, etc.
Replace Your Regular Tea with Green Tea
This is one of the most effective belly fat loss tip. Green tea is loaded with an antioxidant known as EGCG which assists with belly fat reduction. Moreover, green tea can provide you with better weight loss results if you combine it with regular workouts.
You must also refrain from adding sugar to your green tea to reap maximum benefits.
Avoid Foods having Trans Fats
Trans fats result in heart diseases, abdominal fat gain, inflammations, and insulin resistance. Therefore, to protect yourself against health complications and belly fat, you must cut down on foods having trans fat. If you are not sure which food products contain trans fats, try to read the instruction labels on the food packets. Some of the common food items having trans fat are baked foods and fried food items. You should avoid such food to lose your belly fat.
Avoid Consuming Alcohol
Consuming alcohol excessively can lead to overall weight gain, especially a bulging tummy. Studies have shown that alcohol consumption runs a higher risk of developing abdominal obesity. So, cutting down on alcohol is one of the best belly fat reduction tips. You don’t have to give up on alcohol completely to reduce belly fat. You can consume alcohol once or twice a month in limited proportions to prevent it from becoming a contributing factor to your central obesity.
Quit Smoking
>Smoking is not only bad for your heart health but it also localizes fat in your abdomen resulting in belly fat. As a result, you will see most smokers have large waistlines or a bulging tummy. Therefore, if you are planning to eliminate belly fat, you need to give up smoking.
Exercise and Maintain a Healthy Diet
If you are trying to lose weight or reduce belly fat, then you need to burn more calories than what you are consuming through food every day. A healthy lifestyle goes a long way in helping with obesity or belly fat.
Change Your Lifestyle
Lastly, reducing belly fat or overall weight doesn’t happen overnight. You need to make certain lifestyle changes like ensuring a healthy diet and working out every day. By taking these small steps every day you will be able to reduce belly fat effectively.
How Long Does It Take to Reduce Belly Fat?
According to the general principles of weight reduction, a deficit of 3500 calories is needed for losing one pound of fat. People on a journey to lose belly fat usually begin seeing results within 2 weeks. That stated one would need to put in consistent efforts. There are multiple workouts to lose belly fat that one needs to perform routinely. And it is similarly essential to follow a correct diet to lose belly fat.
Significance of Losing Belly Fat
Larger waistlines can ultimately lead to an increased threat of the following health issues:
- High Blood Pressure
- Insulin Resistance and Type 2 Diabetes
- Colorectal Cancer
- Sleep Apnea
- Cardiovascular Disease
For that reason, it is crucial to lose belly fat and keep a slimmer belly. On that note, we have completed this short article on how to reduce belly fat. And, when planning to reduce belly fat, ensure to remember all the essential elements pointed out above. You can join any online fitness class to achieve your goals.
How to Reduce Belly Fat: Frequently Asked Questions
✓ Is belly fat worse than the fat present in the thighs and hips?
Yes, belly fat is thought to be even worse for an individual’s overall health compared to the fat present around the thighs and hips.
✓ What are some aspects which contribute to getting belly fat?
Fat gain in one’s belly is figured out by several factors, that include the variety of calories consumed by a specific in a day, his/her age, and genes. To lose belly fat, one must keep in mind the number of calories burnt through working out on a day-to-day basis.
✓ How can a person initiate the procedure of losing belly fat?
A person who desires to lose belly fat should go for a calorie deficit. One can attain this deficit through a balanced diet and routine workout.
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Tips To Lose Belly Fat: Conclusion
Individuals who will be able to follow the above-mentioned tips effectively can experience smaller waistlines within the first two weeks. You must be consistent with your efforts. There are many exercises and yoga poses available that are highly effective in reducing belly fat. Moreover, you must pay special attention to your diet as it is one of the main contributing factors to belly fat.