Table of Contents
How To Burn Belly Fat
How To Lose Belly Fat in a week or a month
Do you know you have belly fat? Well, it is part of the body, whether small size or plus size. The visceral fat is essential because it acts as a caution in the body. Some of the fat is found underneath the skin and the rest in deep inside the body organs. These include the heart, liver, and lungs. When fat builds up around these organs, you are bound to have health complications. You will be at a high risk of having heart attacks or even develop cancer.
Have you tried the gym and the result is still the same? Then this is the article for you. I understand getting rid of the extra fat around the stomach is a difficult task. It will require patience and persistence to be successful. The gym will complement with these was to achieve a perfect body and lift your spirit. Here are some of the ingenious ways to achieve it.
How To Lose Belly Fat Fast
How To Reduce Belly Fat
- Plenty of restful sleep
Sleep is an essential aspect of reducing visceral fat. You are to sleep for more than 7 hours to acquire quality sleep. Research has shown those who sleep less than the stated hours tend to gain more weight.
According to a study done by the National Center of Biotechnology Information (NCBI) carried out on 68000 women.
Reveals those who slept for fewer hours gained weight than those who did sleep for more than seven hours. The condition is referred to as sleep apnea in which breathing occasionally stops when sleeping. If you have noticed that you are affected, then it is wise to consult a doctor as soon as possible.
- Drink green tea
Having tea made from this plant is a guarantee that you will lose the excess fat. It contains caffeine and antioxidant EpigallocatechinGallate (EGCG). The two elements increase the metabolic activities in the body. Research shows that EGCG oxidizes fat and improve insulin productivity. The oxidation process breaks down the fat into glucose. The study proved that those who take the tea lose 2.9 pounds during the first 12 weeks.
You are to drink 2 to 3 cups of green tea to be able to achieve a good result. I would recommend you take a cup in the morning before leaving the house, one in the afternoon and the other when you retire to bed.
- Consume lots of soluble fiber
By taking in this type of fiber, you will get to feel that you are full and hence stop eating. This is because the fiber tenders to absorb more water. It then forms a gel that slows down the food as it moves down the gut. If the food you have eaten has a bit of calorie, there is no need to be alarmed. The fiber will prevent the body from absorbing the extra calories from the food during digestion.
The high fiber foods include legumes, blackberries, avocados, apples, shirataki noodles, and even potatoes.This should be in your diet when you decide to go down this path.
- Avoid alcohol consumption
A little bit of alcohol is good for the stomach as it has been proven it reduces the chances of having coronary heart disease. But let us not hide under this cause too much of it will also lead to central obesity. This is the accumulation of body fat around the waist. What alcohol does to your body when in excess, it interferes with the distribution of fat in the body. Therefore, it leads to central obesity. For the excess fat to be distributed evenly in the body, you will have to reduce the alcohol intake levels.
- Avoid foods that contain trans fats
These are foods that are formed when hydrogen is pumped into fats that are saturated. The saturated fats are butter, cheese, and cream, fatty beef, pork, soybean oil are a few examples. They are associated with heart complications, inflammation, and even abdominal fat gain.
To be able to reduce the visceral fat, you will have to avoid consuming these products. Always read the components of the product before buying; they are usually referred to as partially hydrogenated fats.
Diet To Lose Belly Fat
- Eat a high protein diet
Consumption of high levels of protein will be perfect for you to get rid of unwanted fat. Proteins also increase metabolic activities in the body, which will help in breaking down the excess fat. Additionally, proteins tend to take long before being digested. An intake in high amounts will induce the fullness hormone, which reduces your appetite. For you to achieve this, you will have to have foods such as meat, eggs, beans, fish, and dairy in your diet.
Exercises To Lose Belly Fat
- Do Aerobic exercise
The exercise means that your breathing and heart rate will increase during the activities. These include swimming, walking, jumping ropes; jogging, and squats. This form of exercises means that is done gradually for some time.
For example, if you are to skip a rope, you will start at an interval of ten or twenty depending on you. The first set will be ten jumps for one week, and then the next week you add another ten. This will help you adjust to the aerobics easily and avoid straining your muscles as well. The result is perfect as you will lose excess fat. The metabolic activity increases in the process breaking down the fat to provide the energy required by the body.
- Stop drinking fruit juice
Though the juice is full of minerals and vitamins, it still contains a lot of sugar. This is an agent for gaining more fat in the body. For example, Apple Juice has 24 grams of sugar, in which 50 percent is fructose. It is responsible for adding fat in the body to be safe. It is wise to drink unsweetened water, ice tea, and even juice. This will go a long way in reducing unwanted fat.
Belly Fat Diet
- Cut crabs from your diet
Reducing your intake of crabs in the diet will help in melting away the fat. In research done, you do not require a strict diet low carbohydrates. Because you can replace the refined crabs with vegetables and whole grains. This type of food increase metabolism in the bod to reduce visceral fat.
- Track Exercise and food intake
There are different things that you can do to help with the process of fat loss. It is equally essential to ensure the intake of calories is low to be able to maintain weight. There are online food apps that will guide you through the whole process. These include what to eat and the right amounts to be taken.
Food tracking tools will come in handy to ensure you have the right diet to enable the weight loss successful. Some of the devices also monitor the kind of exercises you undertake and reminds you every time you haven’t done them. For example, some keep track of the steps taken during the day and the kilometers covered. You can install the app on your phone, and you will be good to go.
- Avoid stress
Stress is one of the causes of central obesity. It leads to the production of the cortisol hormone in the body. This makes you eat a lot due to the increase in appetite and also increases fat storage in the abdomen. To be able to reduce stress levels engage yourself in various activities such as football, yoga, or even basketball. It will help to reduce the stress levels and reduce the production of the hormone.
- Take probiotic Foods or supplements
Probiotic refers to bacteria present in food. Not all bacteria’s are harmful; some are good for your health. According to research, you will be able to reduce the abdominal fat by eating these bacteria. The ideal bacteria for this task belong to the Lactobacillus family and should be taken in controllable amounts. Ensure when buying supplements ensure that it contains these strains of bacteria. It can be found in fermented foods and even yogurt.
- Try intermediate fasting
Fasting is also a way of reducing the abdominal fat area. The fasting entails skipping meals at intervals of 6 to 24 hours or even twice a week. The period will depend on you as an individual the secret behind this trick is that during hunger, the body recycles the excess fat and breaks it down to food. This, in turn, reduces the belly fat it requires persistence and patience to be able to pull this out.
- Eating fatty fish weekly
Fish are known for their high nutrients in protein; however, it also has omega three fats. Research shows that omega three fats are responsible for breaking the belly fat. It reduces fat around the organs in the body, such as around the liver, lungs, and heart. This also prevents you from diseases such as stomach cancer and even heart diseases.
- Avoid drinking sugar-sweetened beverages
Drinking sugary beverages leads to the formation of fat in the liver, and it is because of the fructose. The liquid agent is responsible for weight gaining. The brain as well is used to processing solid calories, and once the liquid calories enter the body, it is not processed but stored as belly fat. Some of the beverages to avoid include sodas, sweet tea, and punch.
- Use coconut oil for cooking
It is one of the most preferred cooking oil as it does not contain good calories. The oil contains a chain of fats that boost metabolic activities and reduces the amount of stored fats in the body. I would recommend that you take two tablespoons of the oil every day.
- Do not eat a lot of sugary foods
The foods contain fructose that is responsible for various chronic diseases such as diabetes and even liver diseases. The consumption of this type of foods is harmful to your health as well. Therefore they should be taken in moderation. And when trying to cut on the visceral fat then it would be wise to avoid such foods. It does not apply only to manufactured sugar products but also natural sugars such as honey.
- Apple cider Vinegar
A tablespoon of vinegar will go a long way in reducing the fats. It also has other benefits, such as the reduction of high blood pressure. I would advise you dilute it with water to protect your teeth from eroding.
- Lifting weights
Before embarking on this, you are to ensure you have a certified trainer to guide you. But I can guide you as well. To start the process begins by warming up to stretch those muscles for 20 to 30 minutes. Then pick out weights that you find comfortable to lift 12 to 15 times. These you can do in three-set and then relax your muscles after the sets. If you are not sure about the process, ask the trainer. When lifting the weights, you are not to hold your breath. But you should be breathing in and out to enable those lungs to expand and the heart racing. These ensure you burn that extra fat.
Make sure you balance all the body parts during weight lifting. This means you are to work out your legs, hips, chest, back, shoulders, back, and front of the arms to avoid imbalanced bodies. You are to have some time off the gym to give time to the muscles to relax buildup and repair it. Never overdo an exercise or ignore any pain.
- Adjusting your lifetime and mix various methods
For the process to be successful, you will have to mix one, two, or half of the process to ensure the change happens. This means your lifestyle will have to change to ensure weight loss and maintain the body.
Best Way To Lose Belly Fat
Conclusion Having a healthy life is vital in this age; this will guarantee your life to be full of joy and peace. When you decide to cut down on the fat you are to be persistent. Make sure no day goes by minus you accomplishing a particular task. I would recommend you have a mentor who will be pushing and encouraging you in this endouvr.it is not an easy process, but with determination, you will be able to bring back your confidence and body shape
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