Belly fat isn’t just annoying; it’s also something that can increase your risk for type 2 diabetes, heart disease, and other severe conditions.
Reaching a healthy weight will make you feel better. In this article, we’ll go over eighteen proven methods for losing belly fat.
Eat High Fiber Foods
Soluble fiber promotes weight loss because it absorbs water and forms a gel to slow down food as it passes through your system. This type of fiber makes you feel full, so you naturally eat less.
Try adding plenty of high-fiber foods into your daily diet. Foods that are excellent sources of soluble fiber include flax seeds, brussel sprouts, avocados, legumes, and berries.
Avoid Trans Fats
Foods that are high in trans fats include margarine, spreads, and other packaged foods. These fats are linked to heart disease, insulin resistance, and abdominal fat gain. Make sure that you read ingredient labels carefully and avoid those that include trans fats.
Don’t Drink Too Much
There’s a reason that it’s called a ‘beer belly.’ Drinking too much alcohol undoubtedly contributes to unwanted fat around the waist. If you cut back on the booze, it may help to reduce your waistline, as well as around your face and neck.
Stress is unhealthy for many reasons, but it makes you gain belly fat by triggering the adrenal glands to produce cortisol. Research shows that high levels of cortisol levels increase your appetite and drive abdominal fat storage.
Women who already have a large waist tend to produce more cortisol when they’re stressed out. A great way to combat this stress hormone production is to engage in pleasurable activities. Yoga and meditation are highly effective methods of relaxation.
Eat a High Protein Diet
Protein helps you feel fuller and increases your metabolic rate. Studies show that people who eat protein tend to have less abdominal fat. Good foods to add to your plate include lean meats, fish, eggs, dairy, whey protein, and beans.
Ditch the Sweet Tooth
We know that it’s easier said than done, but if you want to kick the belly fat, you’ve got to kick the sweet tooth. Excessive consumption of fructose can lead to chronic diseases, including type 2 diabetes, obesity, heart disease, and fatty liver disease.
Aerobic exercise, otherwise known as cardio, is an efficient way to improve overall health and burn calories. Many studies show that it’s one of the most effective methods for reducing belly fat.
Resistance training is also known as weightlifting, which is essential for retaining and gaining muscle mass. It’s best to create a workout routine that combines strength training with aerobic exercise.
Intermittent fasting is a recent trend in weight loss. It’s an eating pattern where you fast for 16 hours every day and eat all of your food within eight hours. Studies show that it’s one of the best ways of losing weight and belly fat.
Cut Back on Carbs
Reduce your carb intake if you want to see results. Diets with less than 50 grams of carbs per day will cause you to lose belly fat, especially if you’re overweight, at risk of developing type 2 diabetes, or if you’re a woman with PCOS.
Use Coconut Oil
Many studies suggest that replacing cooking fats with coconut oil can help reduce abdominal fat.
Choose Sparkling Over Soda
Instead of drinking a sugary soda, iced tea, or fruit juice, try drinking sparkling water. Drinks that are too sugary are linked to abdominal fat gain.
Apple Cider Vinegar
Recent studies show that drinking apple cider vinegar can lower your blood sugar levels. This vinegar contains acetic acid, which is shown to reduce abdominal fat storage. Be sure to dilute it with water, or it can erode on the enamel on your teeth.
Sleep deprivation is linked to weight gain. It’s best to get at least seven hours of sleep per night if you want to lose weight and improve health.
Use a Diet and Exercise Tracker
Keeping organized in your weight-loss journey can help keep you on track. Try to use an online tracker or fitness app to track exercise and diet.
Make Sure You Drink Enough Water
Drinking water helps to boost your metabolism and lose belly fat. As you’ll read in this leptitox review, increasing your water intake can have seriously impressive effects on your waistline.
Drink Green Tea
Green tea is a healthy beverage that contains caffeine and antioxidants to help boost your metabolism. Regularly drinking green tea has been linked to a significant loss.
Combine Some of These Methods
None of these methods are entirely foolproof, and none of them will have a significant effect on their own. If you want to see serious results, then you should combine different habits and lifestyle changes.