Belly Fat, apart from looking bad, poses a serious threat to our body’s metabolic health. It is known to cause diabetes and various kinds of heart problems.
So how to reduce belly fat? It is a question to which many seek the answer, and it is not hard to find answers, but finding the answers which actually make a difference turns out to be the problem at times.
Reducing belly fat successfully is a task accomplished over a period of time with dedication and commitment.
Here Are A Few Tips that Will Help You Reduce Belly Fat
Reduce Stress Levels
Stress causes you to gain more belly fat by triggering the adrenal glands to produce cortisol which is also known as The Stress Hormone.
Try to engage yourself in delightful/pleasurable activities to reduce your stress levels. Yoga, meditation or painting are some examples of delightful activities that help you relieve stress.
In short, the more stress you tend to take there will be more fat gain around your waist, thus minimizing stress should be prioritized to reduce belly fat.
Cut Down On Sugary Food
Fructose is linked to several chronic diseases when consumed in excess and fructose is found in sugar. As a healthy alternative, it is advisable to use honey or coconut sugar and even you are using healthy alternatives, you should use it sparingly.
Cardio
Aerobic Exercise or Cardio is important if you want to reduce belly fat. It is, in fact, one of the most efficient ways of reducing belly fat, improving your health in general and burning calories.
Jogging, cycling, and walking are just a couple of cardio exercises that one can start off with.
It is important to remember that the frequency and the duration of the workout are also important and not only the intensity of the workout.
Cut Back on Carbs
Cutting down on your carb intake is very beneficial for reducing abdominal fat. Diets that contain less than 50 grams of carbs causes belly fat loss in obese/overweight people.
It is not necessary to follow a strict low-carb diet but making small changes in your diet is sufficient, such as replacing the refined carbs with unprocessed carbs may reduce belly fat and improve your metabolic health.
Use Coconut Oil
Not all fats are bad and coconut oil is one of the best sources for healthy fats, that one can consume.
The medium-chain fats in coconut oil may help you boost your metabolism and also decrease the amount of fat stored.
To boost your belly fat loss consume 2 tablespoons of coconut oil per day. Coconut oil still contains high calories so instead of adding it to your diet, replace the normal oil that you use with coconut oil.
Get Plenty Of Sleep
Sleep is one of the most important aspects of health in almost every way, even in weight control. Studies in the past have shown that people who do not get sufficient sleep, tend to gain more weight which may include belly fat.
So you should get plenty of sleep if you want to reduce belly fat and apart from sleeping for 6-7 hours, it is important to get good quality sleep. If you suspect that you have a sleeping disorder, consult a doctor at the earliest.
Track Your Exercise and Food Intake
Eating good food and making sure that you take in fewer calories than your body needs for weight maintenance is vital.
There are various mobile apps that help to monitor and manage calorie intake and this strategy has been proven to be beneficial if you want to reduce belly fat.
Intermittent Fasting
This method has recently become popular among people who want to reduce belly fat. It is basically an eating pattern that alternates between periods of eating and fasting.
There quite a few ways to do it and all are equally effective. Studies have shown that it may be one of the best ways of reducing belly fat.
Go for Green Tea
Green Tea is regarded as one of the healthiest beverages as it contains caffeine and the antioxidant epigallocatechin and both of them boost the metabolism of your body. It may not be as effective on its own and hence it is best if it is combined with a set of exercises.
Do Not Consume Too Much Alcohol
Alcohol in large amounts can be harmful to your health, it is only beneficial to the body when it is consumed in small quantities. Alcohol can also increase belly fat in you. Cutting down on alcohol is important is you want to reduce belly fat and if you have consumed alcohol, you should drink detox water for the next few days.
High Protein Diet
Protein is a nutrient that is vital for weight control. High protein intake raises your metabolic rate and it helps you retain muscle mass.
Studies show that people with a high protein diet have lesser abdominal fat as compared to the ones who do not have a high protein diet.
Avoid Sweetened Beverages
Sugar-Sweetened beverages are filled with fructose which can make you gain belly fat. Sugary beverages appear to have an impact which is worse than high-sugar foods. To reduce belly fat, it is best to completely stay away from sugar-sweetened beverages.
Overview
Well honestly, there are no easy methods to reduce belly fat. As mentioned before it can only be accomplished with a committed and dedicated effort, and these are a few tips that are proven to help you reduce belly fat.
