Most people who are trying to slim down want to lose belly fat fast. Also known as visceral fat, this fat is the toughest to get rid of. Not only this fat, which is below the muscles of our stomach, makes us look odd but it is also quite dangerous to our health. Visceral can lead to many health issues like cardiovascular disease, Type 2 diabetes, and colorectal cancer. Read on for some super useful and practical tips to get rid of this stubborn belly fat.
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According to research eating a high-protein diet can help you slim your belly. A high protein diet can help control cravings and build lean muscle. Start your day with eggs. They are an excellent source of protein. Some other high-protein and high fiber foods that you must include in your diet are chicken, fish, nuts, legumes and green vegetables.
Increasing protein content in your diet can also reduce your risk of heart disease substantially.
#15. Eat a diet rich in soluble fiber
Oats, nuts, beans, blueberries, Brussel sprouts, avocados, and apples are rich in soluble fiber. Soluble fiber absorbs water and turns it into a gel-like mush. Fiber slows down digestion, making it easier to pass stool. Soluble fiber makes you feel full, thus helps lose belly fat.
#14. Avoid alcohol
Belly fat is also known as a beer belly. This is so because too much alcohol is directly related to putting on weight on the belly. When we drink, our liver burns alcohol instead of fat, and this gets deposited in our midsection. Avoid binge drinking as it can lead to weight gain and liver damage as well.
#13. Avoid trans fats, go for polyunsaturated fats
Consumption of trans fats leads to deposits of fat around the belly. According to research, food rich in trans fat can also lead to a redistribution of fat to the abdomen, even when the total number of calories eaten are controlled. Junk food, margarine, and spreads are usually high in trans fats.
Choose a diet rich in polyunsaturated fats instead as these can help you lose weight and in a way lose belly fat. Polyunsaturated fats are found in nuts, fish, and seeds.
#12. Avoid sugary food and drinks
According to research, there is a direct link between consumption of sweet food and beverages and increase in visceral fat. Soft drink and fruit juices contain high fructose corn syrup and added sugar. Not only do these drinks lead to an increase in belly fat, but they can also cause insulin resistance. So, avoid any food or drink that contains refined sugar and you see the reduction in your stomach fat.
#11. Choose complex carbs over refined carbs
Refined carbs that are a part of dishes like fries, pasta, white bread, and ice-cream are stripped of all fiber and nutrients. They provide no nutrition to our body and lead to weight gain around our waistlines. Ditch these refined carbs and opt for complex carbs that are present in vegetables and whole grains.
#10. Add coconut oil to your diet
Coconut oil contains medium chain fatty acids, also known as MUFA. MUFA boosts metabolism, increase energy levels and help in reducing belly fat. Coconut oil also helps in reducing our appetite, which in turn helps us lose weight. However, don’t overdo the use of coconut oil in your diet or it will not have the desired effect.
According to a Japanese study, apple cider vinegar helps in reducing belly fat. Apple cider vinegar contains acetic acid which causes lower body fat accumulation. According to some people, ACV prevents digestion of starch, and this prevents additional calories from entering our bloodstream. Take one or two tablespoons of ACV diluted with water on a daily basis.
#8. Take probiotic food and supplements
Probiotics are live microorganisms found in food like yogurt, pickles, and cheese. These microorganisms combat fat absorption and increase the amount of fat expelled daily. Probiotics contain beneficial bacteria that reduce appetite and help burn calories and fat.
#7. Exercise daily
Any form of exercise, be it aerobics, cardio or even a brisk walk, is very useful in reducing belly fat. Any exercise that gets your heart rate up and helps you burn more calories will make you lose your belly fat. High-intensity interval training, which involves high-intensity workouts followed by short breaks, is the best when it comes to losing belly fat.
#6. Add strength training to your exercise routine
You can add two to three days of strength training in your weekly exercise plan. You should target different muscle groups in your body like legs, shoulders, hips, legs, and abs during your exercise routine. A right combination of strength training and cardio exercise is very effective in belly fat loss.
#5. Get a good night’s sleep
Several studies have shown that people who sleep less than 5 hours a night are more likely to gain belly fat. You should sleep at least 8 hours every night. If you don’t get enough sleep, it can make you hungrier and more likely to overeat.
- Also read: How much sleep do I need?
#4. Drink green tea
Avoid coffee and go for green tea instead. Green tea is known for its belly shrinking properties. Green tea contains catechins, a compound that improves metabolism, increases the release of fat from fat cells and speeds up liver’s fat burning capacity. You must have at least two to three cups of green tea daily to make it a useful method for weight loss.
#3. Lower your stress levels
Every time we feel stressed our body tells the adrenal gland to release a stress hormone called cortisol. Cortisol triggers a release of energy from cells in liver, fat, and muscle tissue to give our body energy to deal with the stressful situation. Over a long time, chronically high cortisol levels can make us gain belly fat.
Try and reduce stress in our life by taking part in activities that help you relieve stress. Yoga, deep breathing or even a walk in the park with your dog can help you relieve stress.
#2. Add pepper to your meals
Piperine, a compound found in pepper, has been used to treat many ailments like inflammation and tummy troubles for centuries. It has been recently discovered that is compound also interferes with the formation of new fat cells in the body. This results in a decrease in belly fat and cholesterol levels.
#1. Take fish oil supplements
Take fish oil supplement if you want to reduce belly fat. Fish oil contains Omega-3 fatty acids which help in reducing inflammation and increasing fat loss. Fatty acids help in the breakdown of fat while lowering additional fat storage.
Over to you
Follow these tips, and you will notice a change in your waistline. Be consistent with your exercise and change your diet for the better. If you follow a healthier lifestyle not only will you lose your belly fat, you will also be able to keep it off in the long term.