Belly fat is one of the worst things that creates a lot of nuisance by making your clothes feel tighter. Also having a lot of belly fat is a serious health hazard that will lead to obesity and eventually cause heart problems.
There are different types of belly fats, out of all visceral fat is a major risk that will cause type 2 diabetes, heart diseases, and many other health hazards.
If you want to know how you will be affected by this belly fat then there is a calculation called BMI (Body Mass Index). The BMI is used to classify the weight according to your height and age. This will predict the risk of heart and other metabolic diseases you may get in the future.
Due to all these health hazards, many people strive hard to lose their belly fat. But this is not an easy task and takes a lot of time. So you need to be patient and wait for some time to see the results.
But if you follow some tips you can lose belly fat easily. So here are some tips.
Eat plenty of fiber-rich foods
One of the easiest and the best ways to lose belly fat easily is to eat foods that are rich in fibrous content. The foods that are rich in fiber will form a gel that slows down the passage of food in your digestive system.
A study on 1100 people proved that every 10 grams intake of fiber will decrease the belly fat gain by 3.7%. Some of the fiber-rich foods are:
Do not consume foods that have trans fat
Trans fats can be produced by pumping hydrogen into unsaturated fats. You usually find these trans fats in processed or packaged foods. But nowadays most of the companies have stopped using them.
These trans fats are proven to cause inflammations, heart diseases, abdominal fat gain, and insulin resistance. Scientists have performed some observations over six years on some monkeys by giving them only foods that contain high trans fats. They have observed that the monkeys which ate food that contain high trans fats gained 33% more belly fat than monkeys that ate normal food.
Do not consume too much alcohol
Some people say consuming alcohol has some health benefits. Yes, that is true. But it only has a few health benefits. When compared with the health benefits it has serious effects on your health. Researches have proved that consuming too much alcohol will increase the amount of belly fat. Consuming a lot of alcohol will lead to the excess storage of fat around the waist.
So if you consume a lot of alcohol please limit it down up to some extent. We are not telling you to completely quit alcohol as it is a very difficult task. If you wish to quit then it is a great decision.
Eat protein-rich foods
Proteins play an important role in bodybuilding and weight management. Intake of high protein foods will release some hormones that will decrease the appetite and make you feel full.
Proteins also play a major role in muscle building during weight loss. It helps to retain your muscle mass. Many studies have proven that people who take more protein-rich foods tend to have less abdominal fat.
Some of the examples of protein-rich foods are:
Reduce your stress levels
Many observations have proved that stress levels can increase your belly fat. This can be caused by triggering the adrenal glands to produce cortisol. If the production of cortisol increases the level of fat deposits increases. So to decrease belly fat you need to perform pleasurable activities that relieve you from stress.
Do not consume sugary foods
There are different types of sugars. Some of them are lactose which is also called milk sugar, sucrose which is commonly called cane sugar, fructose which is also called fruit sugar, and finally glucose. Out of all these sugars, fructose is the sweetest sugar.
If you intake foods that contain a lot of fructose then you need to face diseases like type 2 diabetes, fatty liver, and obesity which will eventually lead to death. Many observations have proved that intake of excessive sugars leads to the formation of fatty deposits near the waist.
Do cardio or aerobics
Many kinds of research have proved that aerobics or cardio exercises will help you to lose your belly fat easily and fastly when compared with other types of exercises. So if you want to lose your belly fat more easily try to do cardio as much as possible. If you are a beginner to cardio then don’t do it excessively as it may have serious impacts on your heart.
Reduce the intake of carbohydrates
Reducing the intake of carbohydrates, especially refined carbohydrates will be helpful to reduce the amount of belly fat. Many fitness experts and dietitians suggest taking approximately 50 grams of carbohydrates in a day to reduce your belly fat fastly.
Replace your cooking oils with coconut oil
Recent studies have proven that coconut oil contains medium-chain fats that help to reduce fat deposits in your body. One recent study has proven that intake of coconut oil in place of other refined oils decreased the belly size up to 1.1 inches. However, when compared with many observations there are more controversies.
I'm a Registered Dietitian, Personal Trainer, and Yoga Instructor who has been helping people live healthier lives for over fifteen years.You’ve been waiting for this moment. One that is going to change your life. You can have a look on my recent blog which is about to maintain fitness. You’ve been looking for a way to make a difference, and now you have it. You may follow simple tips to get fit always from this post.