One of the most searched topics is losing belly fat. From articles I’ve written about the topic, I know that belly fat reduction is popular.
It’s not surprising, as most people agree that belly fat is ugly and is something dieters want to eliminate. I hated my stomach when I was 50 pounds heavier than I am now.
It going away was the most thrilling part of my weight loss journey. This was an area that I had serious problems with.
My muffin top, which is the excess belly fat that hangs over your trousers, was a problem.
Not only is this true, but belly fat, particularly visceral fat, can be associated with serious health problems like heart disease or cancer.
You don’t want to linger around with this fat. The good news is that harmful visceral fat and blubber around your waist are often the first fats that you lose when you make lifestyle changes.
It doesn’t need to be a burden or cause stress in your daily life. You can also speed up the process so that you not only get the aesthetic benefits but also the health benefits.
1. Reduce your intake of refined carbs.
Refined Carbs, which are often broken down into glucose after eating, can lead to weight gain around the midsection.
Refined carbs such as white bread, pasta, and white rice don’t fill you up as well as unrefined ones.
This means that you will snack more between meals, which can lead to weight gain.
Reduce your intake of refined carbs and eat more complex or unrefined foods. To reduce your gut size, eat a diet rich in protein and low in carbs.
2. Exercise the Right Way.
Contrary to what you may have heard, it is impossible to target the fat that you desire to lose more than others.
Spot reduction is a term that’s often misunderstood. Unfortunately, most scientific studies have proven it to be a myth. However, this doesn’t mean that you can’t target certain exercises to get faster results.
This means you do not have any choice as to where you lose the most fat first. It is common for people to lose visceral fat around the organs first.
This is great news for your health. The soft fat around your thighs, and belly fat, are often the next.
HIIT (High-intensity interval training) is my favorite exercise for quickly losing fat.
HIIT transforms your body into an efficient calorie-burner and can be done anywhere as long as you have some space.
It can be done in very short sessions, lasting between 20-30 minutes. Studies show that HIIT training is more effective at weight loss than any other type of intense exercise.
This means that you can spend less time and get better results. When it comes to HIIT/belly fat, my preference is to combine cardio with core-focused exercises that target your core muscles around the midriff while burning lots of calories.
This leads to fat loss around the entire body.
I recommend the following HIIT sessions: mountain climbing, sit-ups, sprint bursts, and burpees.
3. Eat More Fibre
When it comes to weight loss, fiber is often overlooked. Fiber is a little-known superhero when it comes down to losing weight.
It’s important to remember that not all fibers can aid weight loss.
The good type of fiber is soluble and has been proven to be effective in weight loss.
There are many reasons that soluble fiber may help with weight loss.
- You will feel satisfied for longer periods, which can help curb your appetite.
- It is good for your gut bacteria that convert it to usable energy.
- It reduces inflammation by providing a favorable environment for the growth of gut bacteria. It has been proven that having the right amount and type of gut bacteria can reduce inflammation, which can be linked to obesity.
Foods high in soluble fiber:- Avocados, Sweet potatoes, Kidney beans, Apricots, Figs, Carrots, Apples, Sunflower seeds, flax seeds.
4. Reduce Alcohol Consumption
How often have you heard the phrase “beer belly”? It’s not a good choice for anyone trying to lose belly fat.
Alcohol is high in calories and can even slow down fat burning, according to some studies. However, you don’t have to stop drinking alcohol entirely.
Avoid binge drinking and midweek drinking. I gained 50 lbs from drinking alcohol in the middle of the week back in the day. It’s not a good idea.
5. Reduce Stress
Stress can cause excess cortisol levels. This hormone has been shown to increase hunger and fat storage around the midsection. Try to find a way to reduce stress in your life.
Here are some ideas: Practice yoga, do regular exercise, meditate, and read.
6. Eat More Protein
High levels of protein are one of the best ways to lose weight, including belly fat.
Although protein is a great choice, it can help you shed those extra pounds faster. It keeps you fuller longer, so you’re less likely to snack or eat large meals.
This will make it more likely that you consume fewer calories during the day. Your metabolism is also accelerated and boosted by protein, which makes it easier to burn calories.
A diet high in protein will make you less likely to lose muscle mass, which can lead to a slower metabolism.
This is something you don’t want when you are trying to lose belly weight. A diet high in protein and low carbs is a great place to lose weight, including the fat around your waistband.
Salmon, eggs, avocados, chickpeas, and almonds are some of my favorite protein foods
Top tip: Protein shakes are a great way for you to get more protein and lose belly fat.
7. Cut Out Trans Fats
Trans fats are often referred to as “bad fats” and for good reason.
Trans fats have been proven to cause heart disease, insulin resistance, and inflammation. They also increase abdominal fat storage.
In primates, our closest relatives, trans fats have been shown to increase obesity risk specifically around the abdomen.
These are just a few examples of foods you can avoid to reduce trans fats in your diet: margarine, fried foods such as fried chicken, donuts, pizza, and many others.
People often place losing belly fat as their top priority. I believe it is logical.
Not only does it look unattractive, but excess belly fat has been shown to be linked with a variety of health problems.
Remember that your genes, hormones, lifestyle, and diet all play a role in controlling belly fat. It is not easy to lose belly fat for some people.
This is because they are more likely to be genetically inclined to keep this weight. You can get rid of unwanted belly fat by making lifestyle changes and changing your diet.