Belly fat is more than an inconvenience that makes your shirt look tight. It’s also dangerous to have.
This type of fat is also called visceral fat; it can cause stuff like type 2 diabetes and heart disease.
Because of this so many people ask what is the best way to lose belly fat fast.
Even though getting rid of this baggage is difficult, it can be done and below are some tips on how you can accomplish that.
Reduce Alcohol Intake
Although in small amounts alcohol can be good for you, we all know that the situation changes when you take a lot. Studies show excess intake of alcohol leads to increased belly fat (central obesity).
Reducing the amount of alcohol you drink will go a long way in reducing your belly fat. You don’t necessarily need to quit.
Eat A Lot Of Protein
Protein is very important when it comes to weight loss. Also high protein intake increases the secretion of the fullness hormone PYY which reduces appetite.
Protein increases your body’s metabolic rate and helps retain muscles during weight loss.
Studies show that people who eat more protein have less belly fat than those who don’t. So be sure to include lots of protein in your diet like meat, eggs, fish etc.
Reduce Sugar Intake
Sugar which contains fructose hs been linked to several diseases like heart disease, type 2 diabetes, obesity and fatty liver disease, when intake is in excess.
Research says that your belly fat mass is proportional to is the amount of sugar you take.
You should also note that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used judiciously.
- Eat Lots Of Fiber
Dietary fiber helps your digestive tract as it becomes a gel by absorbing water and slowing down the passage of food down the gut.
Research says that this type of fiber helps to lose weight by making you feel full, so that you rat less. This will reduce the amount of calories you consume.
One research showed that in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period.
Some sources of fiber include brussels sprouts, flaxseed, avocados, shirataki noodles, legumes and blackberries.
Reduce Your Stress Levels
Stress makes you gain belly fat by increasing the secretion of cortisol–the stress hormone. Cortisol increases appetite and also increases abdominal fat storage.
So increased cortisol level leads to increased belly fat especially in women. This Is all due to stress.
By engaging in enjoyable/pleasurable activities like yoga and meditation, you’ll reduce your stress levels thereby reducing belly fat.
Get Plenty of Restful Sleep
Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.
Studies show that in more than 68,000 women found that those who slept less than five hours per night were significantly more likely to gain weight than those who slept seven hours or more per night.
Add Apple Cider Vinegar to Your Diet
Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels.
It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies.
In a 12-week controlled study in obese men, those who took 1 tablespoon (15 ml) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists.
Taking 1–2 tablespoons (15–30 ml) of apple cider vinegar per day is safe for most people and may lead to modest fat loss.
Cut Back on Carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome.
You don’t have to follow a strict low-carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat.
Do Some Cardio
Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Studies also show that it’s one of the most effective forms of exercise for reducing belly fat.
However, results are mixed as to whether moderate-intensity or high-intensity exercise is more beneficial.
In any case, the frequency and duration of your exercise program are more important than its intensity.
One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared to those who exercised 150 minutes per week.
Order Your 3 Week Diet Here
Perform Resistance Training
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
Based on studies in people with prediabetes, type 2 diabetes and fatty liver disease, resistance training may also be beneficial for belly fat loss. In fact, one study in overweight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat.
Intermittent fasting has recently become very popular for weight loss. It’s an eating pattern that cycles between periods of eating and periods of fasting.
One popular method involves 24-hour fasts once or twice a week. Another consists of fasting every day for 16 hours and eating all your food within an 8 hour period.
Weight loss requires discipline and effort to accomplish no matter what remedy you choose.
Hope this article was helpful and it answered the question (what is the best way to lose belly fat fast).
So do your best. The tips in this article will definitely help you lose that pad of fat around your belly.
Thanks for reading, please leave a comment below.