Many specialty supplement, drink, and pill manufacturers claim that their products can help you lose weight fast, eliminate stomach fat, or both. These products have not been scientifically proven to be safe or effective.
You can lose weight and eliminate fat by using proven natural methods. This can be achieved by changing your diet or engaging in certain types of exercise. Belly fat can cause many chronic conditions and have a negative effect on your health. Visceral fat is a type of belly fat that can lead to type 2 diabetes and heart disease. Many health agencies use body Mass Index to predict metabolic disease risk and determine weight.
You’ve been neglecting your exercise routine because of your busy schedule, or your laziness. You suddenly realize that you have to attend a wedding in a matter of days.
You love your favorite saree, or figure-hugging dress, but you have concerns about your stomach. Your stomach is a concern. Here are some ways to decrease it. Although you cannot lose belly fat, it is possible to reduce your total body fat.
These are 15 proven methods to lose belly fat.
1. Low-calorie foods are the best.
The best way to lose body weight is to consume fewer calories than your body burns. This will result in fat loss throughout your body, including your abdomen. A caloric deficit is when the body consumes more calories than it needs. This can be used to burn visceral and subcutaneous fat. Low-calorie foods are more nutritious than high-calorie foods. It is beneficial to eat fewer calories and less nutrition-rich foods such as baked goods, French fries, and processed foods. This will help you create a caloric deficit, improve your health, and reduce your risk of developing diabetes. These foods can be replaced with healthy, low-calorie alternatives such as fruits, vegetables, pulses, or whole grains.
2. Sugary drinks must be eliminated
Excess sugar intake seems to be the main reason for weight gain, particularly in the abdomen. High sugar intake can increase levels of visceral fat, which in turn promotes insulin resistance and inflammation throughout the body. Drinks can often contain high amounts of sugar, and it is easy to forget about this. Be sure to check the sugar content of sweetened teas and coffees, such as soda and sweetened green teas.
Many people find that reducing sugar intake from hot drinks and eliminating sodas can help to eliminate excess sugar from their diets.
3. Reduce refined carb intake
Refined carbs are high in calories, but have low nutritional value. These carbs can be found in white bread, refined grains, sugary foods, and beverages. Research also links refined carbs with the formation of abdominal fat. Replace refined carbs with complex carbohydrates. These are found in fruits, vegetables, whole grains, and other foods.
4. Get more fruits and veggies
Complex carbohydrates are healthy, low-calorie alternatives to refined carbs. Vegetables and fruits can provide complex carbohydrates. The diet also includes fiber from fruits and vegetables. Research suggests that fiber may reduce the risk for type 2 diabetes, which is linked to visceral fat accumulation and excess weight. It can also regulate blood sugar.
5. Consider eating plan and not diet
Stewart states that ultimately, it is up to you to choose a healthy eating program you can follow. Low-carb eating is simple. It is about learning healthier food choices. No calorie counting is required. A low-carb diet shifts your eating habits away from problematic foods, such as bread and bagels, which are high in sugar and carbs, and toward high-fiber and high-protein options like beans and healthy meats.
6. Look for lean proteins
Nuts, legumes, as well as lean meats are all good sources of lean protein. These foods can increase feelings of fullness and decrease cravings for sugary snacks.
It can also help reduce or eliminate consumption of fatty meats such as beef.
7. Use healthy fats
While some dietary fat is essential for a healthy diet, not all fats are equally beneficial. Trans fats and saturated fats can cause heart disease Trusted Source and stroke by increasing the risk of developing heart disease. They are closely associated with the growth of visceral fat and can cause weight gain. Healthful fats can be used to reduce body fat and provide a variety of benefits.
8. Create a work out routine
Weight loss can be achieved through exercise, even around the stomach. It is impossible to lose fat only in certain areas. Targeted exercises, such as sit-ups and crunches, will not necessarily help to reduce abdominal fat more effectively than other exercises. These exercises can help to tone and strengthen the abdominal muscles making them look more defined.
9. Increase overall activity
It is a good idea to increase your activity throughout the day. This will help you burn calories. Moving more can help strengthen your muscles and improve your mood.
10. Cardio exercise is a good option
Cardiovascular exercise or cardio gets your heart rate up. It helps to tone and reduce body fat.
11. Interval training with high intensity
High intensity interval training (HIIT), combines intense exercise with shorter periods of more intense activity to help burn calories.
12. Strength Training is a great choice
Strength training can help with weight loss. This training focuses on building muscle mass, and fat burning more calories.
Strength training can help improve bone and joint health. Strength training reduces the strain on joints and bones by strengthening muscles.
13. Reduce carbohydrate intake instead of reducing them
Johns Hopkins researchers studied the effects of low carbohydrate diets on heart health. It was compared to a low-fat diet for six months. Both diets contained the same calories. A lower-carb diet resulted in a weight loss of 10.9 versus 18.7 pounds. Stewart claims that a low-carb diet results in a higher quality of weight loss. Weight loss can be described as a decrease of fat but also a decrease of lean tissue (muscle), which is not desirable. Both diets led to a loss in lean tissue (good) of between 2 and 3 pounds. The percentage of fat lost was greater on the low carb diet.
14. Lift weights
Even moderate strength training can be combined to build lean muscle mass. This will help you burn more calories while exercising and at rest.
15. It is important to pay more attention to the fit of your clothes, than how they look on a scale
While your bathroom scale reading won’t change much as you gain muscle mass or lose weight, your pants will become looser. This is a good indicator for your progress. To reduce the risk of developing heart disease and diabetes, keep your waistline below 35 inches for women and 40 inches in men.
Frequently Asked Questions (FAQ)
How can I lose belly fat in one week?
You can quickly lose belly fat by doing cardio and abdominal exercises.
What fruits will flatten your stomach?
Bananas are high in potassium which can help you lose weight. Avocados can prevent blood sugar spikes, which can cause your body to store calories at your waistline. You can reduce belly fat by eating blueberries rich in antioxidants.
Why do women gain belly fat?
Obesity can be caused by poor diet, inadequate sleep quality, or an imbalanced gut bacteria. As their metabolism slows, many women gain belly fat. Also, less calories are burned. A larger stomach can be caused by hormonal changes in pregnancy, menopause and after childbirth.