Belly fat is more than a nuisance that makes your clothes feel tight.
“To sustain fat loss and to keep fat away for a longer time, resistance training is a must”
It’s seriously harmful.
This type of fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease and other conditions.
Many health organizations use BMI (body mass index) to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin on the outside.
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
20 Effective Tips to Lose Belly Fat
Soluble fiber may help you lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high-fiber foods in your weight-loss diet.
Some studies have linked a high intake of trans fat with increased belly fat gain. Whether or not you are trying to lose weight, limiting your intake of trans fat is a good idea.
Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.
High protein foods, such as fish, lean meat and beans, are ideal if you’re trying to shed some extra pounds around your waist.
Stress may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight.
Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.
Aerobic exercise is an effective weight loss method. Studies suggest it’s particularly effective in slimming your waistline.
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes or vegetables.
Studies suggest that using coconut oil instead of other cooking oils may help reduce abdominal fat.
Strength training can be an important weight loss strategy and may help reduce belly fat. Studies suggest it’s even more effective in combination with aerobic exercise.
Avoiding all liquid forms of sugar, such as sugar-sweetened beverages, is very important if you’re trying to shed some extra pounds.
Sleep deprivation is linked to an increased risk of weight gain. Getting enough high-quality sleep should be one of your main priorities if you plan to lose weight and improve your health.
As a general weight-loss advice, it’s always a good idea to keep track of what you’re eating. Keeping a food diary or using an online food tracker are two of the most popular ways to do this.
Eating fatty fish or taking omega-3 supplements may improve your overall health. Some evidence also suggests it may reduce belly fat in people with fatty liver disease.
When it comes to fat gain, fruit juice can be just as bad as sugary soda. Consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight.
Apple cider vinegar may help you lose some weight. Animal studies suggest it may reduce belly fat.
Taking probiotic supplements may promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may promote weight loss.
Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways of losing weight and belly fat.
Regularly drinking green tea has been linked to weight loss, though it’s probably not effective on its own and best combined with exercise.
Losing weight and keeping it off is impossible unless you permanently change your dietary habits and lifestyle.
There are no magic solutions to losing belly fat.
Weight loss always requires some effort, commitment and perseverance on your behalf.
Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose the extra pounds around your waist.
Burn Belly Fat With These Foods
There are several reasons why we accumulate belly fat. The most common one is having an apple-shaped body. Those who are apple-shaped tend to put on weight around the middle giving one an outline of an apple. Belly fat is usually calculated by measuring the circumference around your waist using a tape. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is a cause for concern and is generally known as abdominal obesity.
The major factors responsible for belly fat accumulation are excessive tat consumption or junk food, wrong workout or a decrease in metabolism. Lack of adequate sleep. high stress or age may also contribute to an increasing girth. The only way to reduce body fat is by exercising regularly and by including some belly fat busting diet strategies.
Diet Strategies
Control Your Portions: When you eat, do not exceed your daily calorie requirements. Sit at a table and savour the meal. Eat slowly. Do not multitask while eating.
Reduce Carbohydrate Intake: Reduce the intake of refined carbohydrates like white breads, pastas and pure sugars found in honey, dried fruits and sweet fruits.
Increase Fibre Intake: Fibre replaces calories in a meal by occupying a great amount of volume. It also creates a feeling of fullness. Consume plenty of fibre-dense foods like fruits and vegetables.
Increase Protein Intake: Protein is the most important macronutrient to lose weight. It takes longer to digest and hence creates a feeling of fullness. It also reduces cravings and boosts metabolism. Eating proteins such as lean chicken, fish, beans, tofu, low fat dairy and legumes is the best way to reduce belly fat.
Eat Foods That Boost Metabolism: Caffeine in tea. coffee and green tea helps boost metabolism, which in turn helps bum calories at a faster rate.
Eat Thermogenic Foods: Consuming spices like fennel, red or black pepper may help increase metabolism and calorie burning by enhancing thermogenesis, a process in which the body burns calories to utilize the food eaten, converting calories to heat.
Eat A Hearty Breakfast: The first meal of the day is the most energizing. A healthy breakfast helps kick-start the metabolic processes and prevents overeating.
Have A Light Dinner: A heavy dinner leads to weight gain, as most people are sedentary after dinner. The calories consumed are not utilized effectively and are thus stored as fat. A heavy dinner also impairs sleep and thereby helps pile on the pounds.
Eat Small Meals: Eat three smaller meals and three snacks daily. Eat every two hours to avoid becoming ravenously hungry. Never eat till you are completely full.
Do Not Skip Meals: Skipping meals confuses the body’s natural intelligence which tends to respond by conserving fat. Weight loss, if any, is marginal and only fat is stored.
High Fibre Red Rice With Eggs
Ingredients
- 2 cups water
- 1 cup red rice
- 2 tablespoons oil
- 4 chopped shallots
- 4 cloves garhc, chopped
- 1 chopped red chilli
- 1-inch ginger
- 1 teaspoon coriander powder
- I sliced carrot
- 8 chopped green beans
- 1/2 cup coconut milk
- 1/4 cup soy sauce
- 1/2 teaspoon molasses
- 4 boiled eggs
- 1 large lime, quartered
- 1 /2 cup fresh basil
- 1/4 cup toasted macadamia nuts
Prefaration
- Boil water in a pan, add the rinsed red rice to the boiling water and boil on high flame.
- Reduce heat and cook until the water is absorbed. Let the rice cool to room temperature.
- In a wok, heat oil on high. fry the garlic, green beans. ginger, shallots, chilli, carrot and coriander. Stir-try until the vegetables are crisp-tender.
- Add the molasses, soy sauce and coconut milk to the wok and bring to a boil.
- Halve the boiled eggs lengthwise and place in the pan, cut sides down. Simmer for 2 minutes.
- Mix the contents of the pan with the rice. Add basil and macadamias. mix well and serve with a squeeze of time.
Lose Belly Fat With These Exercises
“To sustain fat loss and to keep fat away for a longer time, resistance training is a must”
Belly fat is the most dangerous fat to have in the body. The reason for the same, is that it surrounds the viscera or the organs present in the abdomen,indirectly affecting their functioning. This makes it a risk factor for type 2 diabetes, cardiovascular diseases, some types of cancers and hormonal imbalances. Moreover, belly fat is also aesthetically the most unwanted fat. However, there may be several reasons for the increase in belly fat and some of them are as follows:
Causes Of Belly Fat
Genetics
This is a common cause of belly fat, yet there are several other factors affecting tat which can be controlled to keep it under check.
Exercise
It’s either not happening or is not intense enough, to push the fat out.
Sleep
Disturbed or inadequate sleep is another important factor.
Diet
Any diet high in processed food, wrong fats and carbs is a major hurdle in loosing belly fat.
Alcohol
This is not just empty calories but also upsets the metabolic function of the liver and thus, the body.
Stress
Produces negative physiological responses in the body and upsets normal functioning.
Age
With increasing age, it becomes more difficult to lose belly fat.
Exercises To Reduce Belly Fat
Only a programme that uses the right combination of both cardio and resistance training with the right intensity will help in fat loss. Intense cardio that helps you lose fat gradually is important for losing belly fat. However, to sustain fat loss and to keep fat away for a longer time, resistance training is a must as this helps you build more muscle and increase your metabolic rate, which in turn helps keep away belly fat. Here are a few effective exercises to lose belly fat, if done correctly for 15- 25 reps and for a maximum of three sets.
Knee tucks
Sit at the edge of a bench on the long end with your chest open with your back flat. Take support with your hands behind your body by resting them on the bench. Keep your legs straight with your torso leaning back. Now, bring your torso forward as you tuck your knees in towards your stomach. Repeat this movement without keeping your feet on the ground.
V Ups
Lie flat on a mat with your knees slightly bent and hands extended backwards. Bring your hands and legs together by flexing your torso and hips at the same time. Repeat the same, without placing your feet on the ground to finish a set. It is important to breathe right throughout the exercise.
Leg Raises
There are a variety of types of this extremely useful variation that may be done depending on what one can perform. Here are a few:
Lying On A Decline Bench
Hold onto something and move both legs while keeping your knees slightly bent. As your hips flex, bring your legs up and exhale.
Elbows Supported On A High Chair
Raise both your legs together while flexing your hips. This movement is performed hanging vertically. Your back should be supported to avoid the excessive movement in the back.
Hanging Leg Raises
This exercise should be performed while hanging from a bar. It’s an advanced form of leg raises to be done only alter you gain enough control of your core to prevent excessive movement. You should also have enough strength in your arms to hang long enough to flex your hips and raise your legs to finish a set.
Guidelines
- All the above variations are most useful for the belly and by doing only a couple of them for two-three sets on a workout day, may prove beneficial.
- These moves also work well on your obliques, it performed correctly.
- However, several other variations like basic crunch, V crunches, reverse crunches, cycling and so on, are best to enable you perform the above described variations.
- However, but doing hundreds of them without the intention of eventually being able to do the above won’t get you far.
- Also, it is very important to have a well programmed cardio and resistance training regime to go with these exercises and this will eventually help you lose belly fat.
- A trainer guide is important to check the form and progress of any individual undergoing the above mentioned exercise.
6 Simple Ways to Lose Belly Fat, Based on Science
Belly fat is not just a problem because it can look bad.
In fact, having lots of fat in the abdominal area is strongly linked to diseases like type 2 diabetes and heart disease.
For this reason, losing belly fat has massive benefits for your health and can help you live longer.
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.
Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity.
If you have a lot of excess fat around your waistline, then you should take some steps to get rid of it even if you’re not very heavy overall.
Fortunately, there are a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.
Excess sugar consumption may be the primary driver of excess fat in the belly and liver. This is particularly true of sugary beverages like soft drinks.
Eating plenty of protein can boost your metabolism and reduce hunger levels, making it a very effective way to lose weight. Several studies suggest that protein is particularly effective against belly fat accumulation.
Studies have shown that cutting carbs is particularly effective at getting rid of the fat in the belly area, around the organs and in the liver
There is some evidence that soluble dietary fiber can lead to reduced amounts of belly fat. This should cause major improvements in metabolic health and reduced risk of several diseases.
Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits and can help you live a longer life.
Track your foods and figure out exactly what and how much you are eating