Effective Tips To Lose Belly Fat
Almost everyone has gone through the unfortunate problem of dealing with belly fat, some more than others. Losing your confidence and having to battle self-esteem issues is not a fun way to live. It is also unhealthy as it can cause heart disease, diabetes, and high cholesterol levels.
The science behind the accumulation of belly fat points to an unhealthy lifestyle, such as consuming food that is bad for you and lack of exercise. While for some, it can be a genetic problem. Either way, keeping fit and consuming a balanced diet always helps.
We know belly fat is bad for our health, but trying to lose it can also be a challenge. While there are many ways to lose belly fat, some methods can be more effective than others. Below are some of the most effective ways to lose belly fat:
Yes, exercise. Most of us tend to forget that exercise can solve almost any version of a weight problem. Although the average person is reluctant is include exercise in their daily schedule because of a busy lifestyle or just plain laziness, it is still one of the most effective ways to improve belly fat. Some exercises are targeted towards the abdominal area and hence help you lose belly fat. They are –
Jogging: A simple yet effective exercise, jogging will burn your calories and fats.
Crunches: Probably the most effective exercise to burn belly fat, crunches target your abdominal area.
Swimming: Swimming is a pastime that is very beneficial to the body. It puts almost all parts of the body to work and hence keeps it fit.
Relieve Your Stress
The modern-day human is no stranger to stress. Overworking, personal dilemmas, and underlying psychological conditions are some causes of stress. While it is primarily a state of mind that affects your psyche, stress contributes to many problems that cause weight gain. Stress-eating is one by-product of this which many people have experienced. Research has also shown that stress produces a hormone called cortisol which increases fat in the belly.
Taking steps to reduce stress will ultimately help you in your goal of losing belly fat. Here are some suggestions:
- Drink less caffeine. Your favorite coffee and soft drink have a lot of caffeine in them. Restricting how much you drink in a day can be beneficial to reducing stress.(1)
- Meditation can go a long way in not just relieving stress but improve your general outlook on life. Take a step back, relax and meditate to clear your mind.
- Take a break from work. It is commonly known that work is one of the leading causes of stress. Do yourself a favor and take a few days off from work.
Keep Away From Alcohol
Changing what you eat is one thing, but keeping away from alcohol also helps lose belly fat. Regular drinkers, who drink more than five to six glasses a day, find it very hard to lose weight in general. The alcohol itself contains many calories, and not only that, alcohol stimulates you to eat more.
The science is simple. The liver prioritizes processing the alcohol more than the other nutrients from the food you consume and instead stores them as fat in the body. The advice here is to either give up drinking entirely or reduce the amount you drink significantly. Binge-drinking is a huge no.
Increase Your Fiber Intake
Fiber is an essential nutrient for the body. It helps in digestion, regulates blood sugar levels, and improves your appetite. Soluble fiber helps to improve digestion and keeps your digestive system in check. The explanation behind this is the fact that soluble fiber takes in water into your intestines, resulting in soft stools and healthy bowel movements.
The intake of fiber ultimately helps in losing weight and, in this case, belly fat. Fiber can be found in several foods, which include:
- Flax seeds
- Brussel sprouts
- Kidney beans
Get A Good Rest
Getting enough sleep is also important if you want to reduce belly fat. While this can be a tricky slope considering too much sleep can also result in weight gain. Studies have shown that an appropriate amount of sleep is fundamental when trying to lose weight.
The advice is that getting sleep that is 7 to 9 hours for adults is vital for the body to remain healthy. Sleeping beyond that is harmful as it can lead to more problems other than weight gain. Try to maintain a sleeping schedule and set alarms so you can control how much you sleep.
If you have underlying conditions like insomnia, you should consult your doctor for solutions.
Reduce How Much Carbohydrates You Eat
Carbohydrates are the body’s primary source of energy. The body uses carbohydrates to continue bodily functions. It also contains other nutrients such as fiber which is important for the body. The idea of consuming fewer carbohydrates is based on the fact that when the body does not have enough carbohydrates to utilize, it turns to use fat stored in the body for energy. This process is called ketosis.
Studies show that reducing your intake of carbohydrates to as low as 50 grams can help reduce overall weight, not just belly fat. Try to consume less of it and eat more fat to keep your appetite in check, or you can opt for healthy sources like vegetables.
Reduce Sugar Intake
Sugar is a carbohydrate that is sweet. It is used in a wide variety of food. However, studies have shown that a diet high in sugar consumption is related to weight gain, especially in the abdominal area. High sugar intake is also believed to cause many diseases that are harmful to the heart and liver.
Soft drinks, candies, desserts, amongst others, contain a high amount of sugar that you should avoid. Replacing them with healthier alternatives is a good option.
Final Thoughts – Tips To Lose Belly Fat
Trying to lose belly fat is a goal for many people, but met with little to no success. The abdominal area is a particular location where fat accumulates, and reducing weight in a specific area can be a challenge.
It is not impossible though, following these tips will point you in the right direction, but determination and patience are needed from your side to see it through. Maintain your diet and pair it with exercise to obtain the best results. These are great tips to lose belly fat.