The Truth About Losing Belly Fat
While you cannot spot reduce fat, you can lose belly fat by decreasing your total body fat percentage. You don’t have to make drastic changes your daily habits to get a flat stomach.
Just follow these tips to reduce belly and flaunt your abs the way you have always dreamt of.
7 Quick Ways to Lose Belly Fat
1. Cut Down on Sugar/Carbohydrates
Foods with sugars are not good too for your health. When you consume foods rich in sugar (carbohydrates), your insulin levels spike up.
Eating excessively sugary foods will cause fat gain
Your body releases insulin (hormone) to “regulate” your sugar levels. Insulin allows the cells in your muscles, fat and liver to absorb glucose in the blood. Excess glucose converts to fat (in the form of triglycerides in the adipose tissue).
2. Invest in Superfoods
Superfoods like paneer (cottage cheese), coconut oil and apple cider vinegar can help with overall fat loss.
Dosage: 15ml can be consumed raw.
Apple cider vinegar helps in reducing inflammation and also provides the body with the effects of antioxidants. (this qualifies as supporting fasting foods)
Dosage: 15/20ml mixed in a glass of water.
3. Eat More Protein
If you make only one change to your diet, then add protein.
Protein can not only help you lose weight but also help you avoid regaining weight.
Protein can keep you satiated for hours, and in curbing your need to snack.
Protein foods like whole eggs, fish, nuts, meat, and dairy products are nutrient-dense. They will nourish your body with all the raw materials needed for functioning and growth.
4. Avoid Alcohol
It’s no surprise that alcohol is injurious to health.
Alcohol can drastically stall your fitness journey. Alcohol often is a precursor to binge eating junk foods.
Reducing alcohol consumption will help reduce your waist size.
You don’t completely have to give up alcohol, but limiting the amount you drink in a single day can go a long way.
5. Reduce Your Stress Level
Stress is one of the most overlooked factors when it comes to weight management. Stress triggers the adrenal glands to produce cortisol, which in turn results in weight gain.
High cortisol levels also increase your appetite and stimulate abdominal fat storage. Engage in pleasurable activities that relieve stress, often.
Hire a mindset coach to help you cope with stress.
6. Start Intermittent Fasting (IF)
Intermittent Fasting is an excellent tool for shedding excess belly fat. There are several popular ways to intermittent fast, choose the one that suits you and your lifestyle the best.
Fasting can drastically help in curbing hunger pangs and also help in regulating hunger hormone functions.
7. Get Plentiful Sleep
A good night’s sleep is one of the best ways to get rid of that extra fat around your waist for good. A restful night’s sleep can help manage stress levels.
A well-rested person also has more energy during the day and can easily burn off that excess abdominal fat.
Does Exercise Help to Lose Belly Fat?
Strength training (weight lifting or resistance training), is important for preserving muscle loss and gaining muscle mass. The more muscle mass you carry, the lower your body fat percentage would drop!
Weight training and cardiovascular exercise will reduce fat across the body.
Exercise also reduces inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat.
Don’t skip your workouts, combine them with a good nutrition plan to get closer to your body goals.
Belly fat increaes the risk of diseases like
- Heart disease
- Type 2 diabetes
- High blood pressure
- Abnormal cholesterol
- Breathing problems
You can reduce their abdominal fat by making lifestyle changes, such as eating a healthy diet and, exercising regularly.