Belly fat is considered the most harmful form of fat in your body. This type of fat is linked with everything from insulin resistance, metabolic syndrome, heart disease and other type 2 diabetes to an increased risk for certain cancer.
There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. Improving nutrition, increasing activity, reducing stress, and making other lifestyle changes can all help people lose unwanted belly fat. If your belly fat doesn’t seem to want to go anywhere in a hurry, consider these strategies. Some may be new tactics for you, while others may be modifications that can make your current attempts more successful.
- Don’t Drink Too Much Alcohol
Many researchers suggest that drinking too much alcohol makes you gain belly fat. A person trying to lose excess abdominal fat should monitor their alcohol intake. Alcoholic drinks often contain additional sugar, which can contribute to weight gain. This doesn’t mean you should stop drinking alcohol, remember alcohol can have a health benefits.
In a study that in implemented with more than 2000 peoples who drink alcohol, those who drink less than one drink per day had less belly fat from those of who drink less frequently but consume more alcohol in that day. So moderate you way of drinking alcohol and drink responsibly.
2. Do Aerobic Exercise (Cardio)
Aerobic exercise is the best type of exercise to burn unhealthy and unwanted belly fat, and improves your health. Studies show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate-intensity or high-intensity exercise is more beneficial.
One study result showed that people who did aerobic for eight months lost about 2.5 square inches of belly fat, as a measured on a CT scan. That’s about 1.5 times as much as people who did a combination of aerobic exercise and weight lifting, and about 20 times as much as those who only lift weights. Therefore, it is more efficient means of losing belly fat if you commit to continue doing so accordingly to your schedule.
3. Don’t Eat a Lot of Sugary Foods
Sugar is not only a reason for gaining belly fat but also an unnecessary and unhealthy source of calorie, and health experts are becoming more concerned about the issue associated directly with excessive sugar consumptions.
Many studies show intake of high sugar is a reason to increase abdominal fat. Limiting your intake of sweet candy and other processed foods high in sugar can help you decrease you belly fat and also it is one of the pre-cautions to prevent yourself from having a belly fat in the first place.
4. Drink Green Tea
Green tea is more than just liquid. Many of the plant compounds in the tea leaves do make it into the final drink, which contains large amount of important nutrients. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism. EGCG is a catechin, which several studies suggest may be effective in losing belly fat. The effect may be strengthened when green tea consumption is combined with exercise.
Knowing that drinking green tea will help you in the road to lose belly fat and gives you other healthy benefits, you should make it a regular thing.
5. Get Plenty of Restful Sleep
Sleep is vital to people’s overall health, and too little rest can have a severe impact on well-being. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.
Sleep’s primary purpose is to allow the body to rest, heal, and recover, but it can also have an impact on a person’s weight. Getting enough good-quality sleep is essential when a person is trying to shed weight, including belly fat.
In addition to sleeping at least seven hours per night, make sure you’re getting sufficient sleep.
6. Get more sunlight
A 2016 review in the International Journal of Environmental Research and Public Health indicates that exposure to sunlight in animals could lead to a reduction in weight gain and metabolic dysfunction.
The review highlights that few studies have looked at the effects of sunlight on humans, in respect of weight gain. It states that more research is required to support the findings so far.
7. Eat a High-Protein Diet
Going on high protein diet may help you tame your hunger, which could help you lose belly fat. Protein food helps you lose belly fat and build lean muscle mass.
High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss.
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet.
You should avoid sugar, fatty foods, and refined carbohydrates that have low nutritional content. Instead, they should eat plenty of fruit and vegetables, lean proteins, and complex carbohydrates.
8. Reduce Your Stress Levels
Stress can have a serious impact on how much weight. Sometimes it can lead to weigh loss, other times; it can lead to serious weigh gain and belly fat gain. A stressful event like the loss of a loved one, a divorce, or financial crisis may lead to increase in belly fat. Chronic stress may also lead to increase belly fat over time.
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone.
To help reducing belly fat, sometimes we have to overcome and treat our stress. Stress-relieving tactics include mindfulness and meditation, and gentle exercise, such as yoga.
9. Stop Drinking Fruit Juice
As explained above, excessive amount of sugar can do harm to our body other than being one of the main reason for belly fat.
Even though fruit juices provide you minerals and vitamins, it is as high sugar as other drinks like soda and other sweetened beverages.
Drinking large amounts may carry the same risk of abdominal fat gain. In order to help reduce belly fat you have to cutoff drinking juice from your diet and replace it with water and other unsweetened drinks.
10. Perform Resistance Training (Lift Weights)
Resistance training also known as weight training is the use of resistance to muscular contraction to build the strength and anaerobic endurance.
Lifting weights with a certified personal advisor can be very helpful in trying to lose belly fat. Other than losing belly fat lift weighting have several purposes including: converting fat into muscle, give your body strength, improve posture and others.
11. Track Your Food Intake and Exercise
All the above tips will help you lose belly fat, but consuming fewer calories is the key to lose belly fat.
So keeping a record of what you eat in terms of calorie will have a huge impact on the process. To do so you can install applications to your Smartphone or even use an online tool that can help you monitor your calorie intake.
In general: There is a higher likelihood of various health issues if a person has excess belly fat. Causes include poor diet, lack of exercise, and short or low-quality sleep.
A healthful diet and active lifestyle can help people lose excess belly fat and lower the risk of the problems associated with it.
There are no magic solutions to losing belly fat. Weight 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.