Illustrated below are the top tips to get rid of the stubborn belly fat:
1. Have a Protein-rich Diet
High consumption of protein raises the release of a hormone named peptide YY or PYY. This hormone helps to lower one’s appetite. As a result, an individual experiences early satiety and eats smaller portions of meals.
Furthermore, protein increases your metabolic rate and helps you retain muscle mass while losing weight. In fact, individuals having a higher amount of protein have lesser abdominal fat compared to those who consume a diet low in proteins.
And, when it comes to ‘how to lose belly fat’ by increasing your intake of protein, the following sources of this nutrient can help:
- Whey protein
- Beans
- Meat
- Fish
- Eggs
- Dairy
2. Lower Your Stress Levels
Stress can trigger the adrenal glands, which produces a stress hormone called cortisol. It has been found through research that high levels of cortisol can increase appetite and increase the storage of abdominal fat.
Here, meditation and yoga can prove to be highly effective methods for relieving stress. So, when confused about how to lose belly fat, you can resort to simple and easy-to-do yoga asanas.
3. Avoid Consuming Sugary Foods
Numerous studies have found a link between increased abdominal fat and high consumption of sugar. Therefore, one must keep in mind to avoid sugary food items. Alternatively, individuals can turn to sources like honey, albeit in a restricted manner, to satisfy their sugar cravings.
4. Do Aerobic Exercises
The next tip on how to reduce belly fat includes aerobic exercises or cardio. These exercises can be an effective method of improving the overall health of an individual. That said, one must note that the duration and frequency of this exercise program are critical when trying to lose belly fat.
5. Cut Down on Carbs
Cutting down on the intake of carbohydrates can help you lose abdominal fat. In fact, one should replace the intake of refined carbs with healthy sources of this essential nutrient, like legumes, vegetables, and whole grains.
6. Consume Soluble Fibre
As per studies, this kind of fibre helps promote weight loss by making an individual feel full, due to which they consume a lesser amount of food naturally. It might also lower the number of calories absorbed by the body from food sources. As a result, soluble fibre helps you fight belly fat.
Wondering about the best sources of soluble fibre regarding how to reduce belly fat? Listed below are some sources of this fibre:
- Blackberries
- Brussels sprouts
- Avocados
- Legumes
- Shirataki noodles
- Flax seeds
7. Switch to Coconut Oil
Coconut oil is considered a healthy option of fats that can be consumed. As per studies, the presence of medium-chain fats in coconut oil can boost metabolism and lower. Additionally, coconut oil reduces the amount of fat stored due to a high intake of calories.
8. Get an Adequate Amount of Sleep
There is a link between sleep deprivation and a high risk of weight gain. Individuals who do not get an adequate amount of sleep gain more weight, including belly fat.
Hence if your query is “how to reduce belly fat” and you wish to improve your overall health, getting enough sleep should be a priority.
9. Track Your Food Intake and Exercise
To lose weight and belly fat, professionals recommend that one burns more calories than he/she consumes by way of food. Therefore, by adopting a healthy lifestyle, which includes a balanced diet and regular workout sessions, reducing belly fat becomes a breeze.
10. Have Fatty Fish Every Week
Fatty fish consists of omega-3 fatty acids and proteins, which protects an individual from diseases. In addition, these fatty acids can help you reduce visceral fat.
11. Include Apple Cider Vinegar in the Diet
Apple cider vinegar consists of acetic acid. Studies indicate that this acid helps to reduce the storage of abdominal fat. So, consuming 15-30ml apple cider vinegar every day can result in modest fat loss. However, remember to dilute it by adding water before consumption.
12. Eat Probiotic-rich Food
Probiotics are bacteria present in certain foods. Several kinds of bacteria help regulate weight and belly fat. So, we suggest that you make it a point to include it in your diet.
13. Perform Resistance Training
As per studies involving individuals with type 2 diabetes, fatty liver disease, and prediabetes, it was found that resistance training also helps with fat loss in the belly.
14. Avoid Sugary Drinks
Filled with fructose, sugary beverages can make an individual gain belly fat. According to studies, consumption of sugary drinks results in increased fat in the liver. So, to lose belly fat, consider avoiding sugar-sweetened beverages like sweet tea, soda, etc.
15. Try Intermittent Fasting
Intermittent fasting refers to a pattern of eating which includes an extended period of fasting, say about 12-16 hours. Moreover, experts suggest that this form of eating can be an effective method of losing belly fat and overall weight.
16. Drink Green Tea
Green tea consists of an antioxidant named EGCG, which helps one cut down on belly fat. In addition, having green tea can deliver better results when combined with regular exercise.
17. Quit Smoking
Smoking localises fat in the abdomen of an individual. As a result, smokers tend to have large waistlines. Therefore, when planning to reduce belly fat, it is wise to give up smoking.
18. Avoid Foods Containing Trans Fats
Trans fats are linked with abdominal fat gain, heart disease, insulin resistance, and inflammation in our bodies. Therefore, individuals trying to reduce their belly fat must carefully go through food instruction labels and avoid products containing trans fat. Some sources of this fat include fried food and baked goods.
19. Do Not Consume Alcohol
An excessive intake of alcohol can lead to an increase in belly fat. In addition, alcohol consumption is linked with a higher risk of abdominal obesity. As a result, cutting down on one’s alcohol intake will help in reducing waist size.
20. Change Your Lifestyle
Certain lifestyle changes, one that includes better food choices and workouts, has an evident effect on belly fat loss. That said, if you cannot exercise regularly, consider making small changes in your lifestyle, like choosing the stairs instead of an elevator.
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