Belly fat makes us feel inferior as clothes don’t fit in correctly. Belly factor is also considered an important risk factor in Type 2 Diabetes, Heart diseases and Obesity. BMI(Body Mass Index)can be calculated from height and weight.
Losing belly fat seems to be very difficult. Here are some scientifically proven ways which make it easier to reduce belly fat.
Simply trying one thing or food can’t change your overall health. To get better results, combine different effective methods. Changing your lifestyle in the long term can help you lose belly fat. Following healthy habits and eating nutritious food can help you reduce belly fat.
2.Consuming a lot of fibre
Soluble Fibre absorbs water and forms a gel-like substrate that slows down the food going through the digestive system. Studies prove that this makes us eat less and cut down calories that make us fat. Fibre enhances the fullness of the stomach.
Start eating high-fibre foods every day. Here are some high-fibre foods:
Fruits like Apple, Orange, Banana, Pear, Raspberry, Strawberry
Vegetables like Carrot, Cauliflower, Sweet Corn, Green Peas
Grains like Quinoa, Rye, Whole Wheat, Oats
3.Drink Green Tea
Green tea is a healthy beverage. It has Caffeine and EGCG(EpiGalloCatechin Gallate), which boosts metabolism. Studies prove that EGCG is catechin which makes you lose belly fat. Exercise and Green tea can add effort to your fat loss.
4. Intermittent Fasting
Intermittent Fasting is now very popular as a weight loss method nowadays. It is an eating pattern that has cycles of periods of eating and periods of Fasting. One of the popular methods is 24 hours once or twice a week. Another popular method has an eating period of 8 hours and a fasting period of 16 hours. This can reduce abdominal fat by 4 to 7 per cent in 6 to 24 weeks.
5.Eat Probiotic Foods and Supplements
Probiotics are bacterial organisms found in probiotic foods. They can improve gut health and enhance immune function. Researchers say that bacteria play an important role in weight reduction. Bacteria of the Lactobacillus family like Lactobacillus fermentum, Lactobacillus amylovorus and Lactobacillus gasseri can reduce belly fat. Probiotic Supplements are also available in the stores.
6.Adding Apple Cider Vinegar to your diet
Apple Cider Vinegar has numerous health benefits like lowering blood sugar levels. It has acetic acid that reduces abdominal fat. You can take 1 to 2 teaspoons of Apple Cider Vinegar daily to get its numerous benefits. Make sure you dilute it with water before consuming it.
7.Say No to Fruit Juice
Fruit Juices are healthy but have sugar as much as soda and other beverages. Drinking fruit juices in large amounts can lead to a gain of abdominal fat. You can replace fruit juices with water, unsweetened tea and lemon water.
8.Include fatty fish once a week
Fatty Fish are a healthier option. They are rich in high-quality protein and omega fats that improve your health. Studies prove that adults and children with fatty liver disease can take fish oil supplements to reduce abdominal fat. You can eat 2-3 servings of fish in a week.
9. Track your calories and Exercise
Eating fewer calories than the body needs helps to lose belly fat. You can use an online tracker or food diary to track the number of calories. You can track the amount of protein, carbs, fibre and fats through an online tracker. You can also record your calorie burning.
10. Have a tight sleep
Sleep is an important aspect of health. Studies say that people who don’t sleep well can gain fat. You must ensure to get a good quantity of sleep. Sleep at least 7 hours a day.
11. Avoid Sweetened Beverages
To avoid extra calories, you should avoid soft drinks like soda, punch, and sweet tea. They contain sugar that adds calories and gains belly fat.
12. Resistant Training
One should lift weights to burn fat. Weight Lifting is also called Resistance Training or Strength Training. It would help if you got advice from a certified professional before starting Weight training.
13. Cut down Refined Carbs
Cutting down refined carbs can lose belly fat or abdominal fat. You need not have to follow a strict diet. Instead, replace all your processed and refined carbs with unprocessed whole carbs that improve metabolism and reduce belly fat.
14. Doing Aerobic Exercise
Aerobic Exercise is also known as Cardio. It is an effective way to improve your health and burn calories. Studies prove that moderate or high-intensity exercises can be beneficial in reducing belly fat. However, FRequency and duration of the training session are very important.
15. Cut Down Sugars
Sugar has fructose, an important factor in chronic diseases when consumed in excess. It may cause heart disease, type 2 diabetes, obesity and fatty liver disease when consumed above the limit. Many studies prove a relationship between high sugar intake and increased abdominal fat.
16. Reduce stress levels
Stress levels can make you gain belly fat. Stress triggers adrenal glands to release cortisol which is called the stress hormone. Researchers say that cortisol increases appetite and increases abdominal fat storage. Practising yoga and meditation can help you with reducing belly fat.
17. Following a high-protein diet
Protein is an important factor in weight management. High Protein intake increases fullness and decreases appetite. Protein also raises metabolic rate and retains muscle mass during weight loss. Good protein sources include eggs, meat, fish, whey protein, dairy and beans.
18. Stop Alcohol
Alcohol may have some health benefits. But it is harmful when consumed in large amounts. Research says that drinking alcohol can cause a gain of belly fat. Cutting down on alcohol can reduce waist size.
19. Avoid foods that have Trans Fats.
Trans fats are also called partially hydrogenated fats. Trans fats are processed by pumping hydrogen into unsaturated fats like soybean oil. This can cause inflammation, heart disease, insulin resistance and abdominal fat gain.
Belly or abdominal fat is linked to an increased risk of various diseases. Most people have reduced belly fat by following a healthy lifestyle, eating nutritious food and exercising.