The thought on how to get rid of belly fat have given many people sleepless night. The fact is everybody has some belly fat, even those who have flat abs, it’s normal! But too much belly fat can affect your health in a way that other fat doesn’t.
You might be worried maybe because of your excess belly fat but if you really want to get rid of it, all you need is just determination to get your dream shape and figure.
Researches have shown that diseases like type 2 diabetes and heart disease are heavily linked to having a lot of fats in your gastrointestinal area. Hence, it’s not just about the looks or one’s physique alone, belly fat is also a problem to health.
Why do you need to get rid of belly fat?
Losing weight, especially belly fat, improves blood vessel functionality and also improves sleep quality. It’s impossible to target belly fat specifically when you diet. This is because it is most of the food that we consume that leads to the accumulation of this fat in the abdominal region of our body.
Furthermore, the reduction in belly fat has these other following advantages:
- Reduces the rate of heart disease
- It leads to optimum blood pressure
- Reduces the risk of colorectal cancer
- Avoids erectile dysfunction
- Makes one sleep better
- Decreases the risk of type 2 diabetes
- Lowers rate of respiratory illness
- Lowers rate of metabolic syndrome
- Lowers risk of preeclampsia
- Lowers chances of dementia
- Decreases the likelihood of breast cancer
- Stabilizes testosterone levels and much more.
Here are some of my mum tips that can help you get rid of belly fat:
1. EXERCISE
Exercise is truly an effective way of losing belly fat. It is very important for so many reasons. Exercise can be very effective if you are trying to lose belly fat. Working out also has a number of other health benefits and can help you live a longer life. Some of the benefits of include:
- It helps you create a greater calorie deficit and increase metabolism helping you lose belly fat,
- Reduction of stress,
- An increase in your lung capacity,
- Better sleep,
- And a sense of overall well-being.
Some of the recommended exercises that foster belly fat loss include:
- Stretching
- Swimming
- Cycling
- Jogging
- Walking
- Running
- Lunge twist
- Rolling plank exercise
- Captain’s chair
- Bending side to side
- Crunches
- Side crunch
- Vertical leg crunches
- Abs challenge.
Try our 30 days abs work challenge and get rid of your belly fat in 30 days.
2. AVOID SUGARY FOODS AND DRINKS
Drinking large amounts of sugar can lead to serious health glitches, belly fat gain and overall weight gain. Sugary beverage intake is significantly correlated with weight gain and obesity. Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet.
Women who drink one or more sugary beverages daily have almost twice the risk of developing belly fat as well as diabetes as those who drink less than one sugary beverage daily. Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke. Eat whole fruit, but use fruit juice with caution (or avoid it altogether). Hence minimal consumption of sugary drinks is recommended.
3. START EATING FOODS RICH IN FIBER ESPECIALLY VISCOUS FIBER
Dietary fiber is mostly indigestible plant matter. It is often claimed that eating plenty of fiber can help with weight loss. This is true, but it’s important to keep in mind that not all fiber is created equal. It seems to be mostly the soluble and viscous fibers that have an effect on your weight. These are fibers that bind water and form a thick gel that “sits” in the gut.
This gel can dramatically slow the movement of food through your digestive system, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite. Dietary fiber may contribute not only in belly fat loss but also helps in maintaining a healthy weight. Epidemiological studies have consistently show that obese grownups consume less dietary fiber than their lean colleagues.
4. DRINK HOT WATER BEFORE EVERY MEAL
Regularly drinking very warm water, especially before every meal, can heal our bodies, providing digestive power and reducing metabolic waste that could have built up in our body system.
Physicians recommend drinking warm water before every meal, usually, with a poly-phenol rich lemon immersion, to decrease free radical activity in the body,” Thelma Metsovas, clinical nutritionist and media health expert in Food and Nutrition Sciences, told mumedibbles. The consumption of warm water increases the tightening of the intestines, which optimizes the elimination of the belly fat at the stomach area of the body. Unlike hot water, processed cold water is devoid of many essential minerals that could become very unfavorable to the digestive tract when consuming a meal. For cold water drinkers, Metsovas recommends refraining from drinking 20 minutes before eating – even if the source is natural spring water.
5. TRY KETOGENIC DIETING
Ketogenic dieting is a very effective way to lose belly fat. This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight.
A keto diet is well-known for being a low carb diet, where the body produces ketones in the liver to be used as energy. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.
The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.
Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source.
More than 20 randomized controlled trials have now shown that these ketogenic/low carb diets lead to 2-3 times more weight loss than low-fat diets. By way of this, your belly fat is lost in the process – very easy.
This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.
With these our 5 tips on how to get rid of belly fat, you don’t need to worry anymore! all you need is determination to get back the shape and figure you have always crave for.
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