You may wear those sloppy clothes to hide that belly fat but you can’t eschew the fact that you need a way to get rid of that stubborn fat asap. And let us tell you – those extra kilos not only make most of your clothes unfit for you, but they can also be seriously damaging your health. A confirmed study indicates that people who have excessive fat in the abdominal area are at great risk of getting cardiovascular disease. So, start making a deliberate effort to burn stomach fat. If you are thinking about how to reduce belly fat, here are some scientifically proven ways to do that:
How to Lose Belly Fat?
Although losing belly fat may seem to be an uphill battle at first, you will eventually get there with the help of these tips:
1. Ditch Refined/Added Sugar
It’s a no-brainer that one needs to avoid refined or added sugar to prevent fat from building up in the belly area. A study shows that excess sugar that is mostly present in the form of fructose causes fat to build up in the liver and abdomen. Another study found that fructose-sweetened drinks reduce insulin sensitivity in obese individuals. So, when you consume added sugar in the form of fructose, it turns into fat and eventually leads to weight gain.
Also, refined sugars or processed foods with added sugars do not work to offer you any nutrients or sustained energy. What’s worse among them is liquid sugar that is calorie-dense and also compels you to consume more calories. It has been noted that everyday intake of sugar-sweetened beverages makes kids 60% more likely to become obese.
So, avoid refined sugar and added sugar if you have been wondering how to lose fat fast. Forego sugary drinks including sodas, alcohol, juices with added sugar, and the like. Also, avoid those candies, cakes, and processed foodstuff with added sugar content.
2. Stick to Healthy Fats
If you are a fitness freak or someone working in the health niche, you very well understand what healthy fats are. And if you can’t distinguish between healthy and unhealthy fats, fret not. Monounsaturated and polyunsaturated fats are healthy fats while trans fats and saturated fats are considered bad fats.
According to science, monounsaturated fats found in nuts, vegetable oils, and plant butter can reduce the risk for cardiovascular disease and also improve bad cholesterol. Also, polyunsaturated fats including omega-3 fatty acids benefit heart health significantly. Well, some of the best sources of polyunsaturated fats include:
- Chia seeds
- Fatty fish like salmon
- Corn oil
- Soybean oil
- Sunflower seeds
- Safflower oil
Taking about unhealthy fats, trans fats are produced by turning unsaturated fats or liquid fats into solid fats. They are usually found in margarine, shortening, fried foods, baked goods, and other processed food. Then comes saturated fat that is found naturally in dairy and red meat. Researchers say that these fats are associated with conditions like heart disease and inflammation.
3. Consume Fruits & Vegetables
Consuming plenty of fruits and veggies is the best way to lose belly fat. Fruits and vegetables add more volume to your everyday meals due to their high fiber and water content. This means you can consume fewer calories with them while keeping your hunger pangs satisfied. According to CDC, most veggies and fruits are low in fat so you do not have to worry about getting unwanted fat from them. You can also resort to other sources of dietary fiber to maintain your body weight. Some great examples of dietary fiber are:
- Whole grains
- Nuts and seeds
- Lentils and beans
- Dried fruits
4. Count on Fat-Burning Foods and Drinks
Fat-burning foods exist aplenty so if you want to know how to reduce belly fat, your search almost ends here. These foods work in controlling appetite and make you eat less to prevent weight gain. Some foods belonging to this category produce heat in the body and aid in weight loss. For instance – ginger that according to a scientific review claimed to have reduced belly fat. Other fat-burning foods and drinks you can take heart in include:
- Green tea
- Apple cider vinegar
- Dark chocolate
- Black pepper
- Cayenne pepper
5. Evaluate Your Calorie Intake
Although those exercises to lose belly fat goes a long way in achieving optimal body weight, but consuming fewer calories is the key here. Track your everyday calorie intake with the help of a good tracker app. A food-tracking app will also help you evaluate your intake of fiber, carbs, and other nutrients. As claimed by research, this strategy augments the effect of weight loss treatments.
Well, some of the ideal low-calorie foods you can rely on are:
- Greek Yogurt
- Chia seeds
6. Follow a Low-Carb Diet
Consuming few carbs reduces appetite that makes it a simple yet effective way to get rid of obstinate fat. This fact is backed by scientific studies, one of which shows relying on 50 grams of carbs a day causes people to burn stomach fat. The respondents in this study suffered from obesity.
Well, a low-carb diet has other benefits too! It can benefit those with type 2 diabetes as stated by research. So, religiously follow low-carb diets. You do not have to ditch the carbs entirely. Simply remove unprocessed or refined carbs from your diet to support fat loss.
7. Get More Protein
If you want to lose weight, protein is one important macronutrient that can help you out. It makes a considerable change to your diet and can reduce your cravings by 60% and increase your energy by 15%.
Well, you may not be aware of the fact that protein also prevents weight gain. One study found the association of fewer chances of belly fat gain and protein. This study also linked fruit and vegetable intake to reduced abdominal fat and refined carbs to more belly fat.
So, include proteins in your everyday diet to reap benefits. Try eating lean proteins instead of high-fat protein. You can get lean protein from lean beef, skinless white chicken, beans, lentils, low-fat tofu, Greek yogurt, and powdered peanut butter.
8. Indulge in Everyday Workout
A physical workout is extremely crucial to shed those extra kilos. Include plenty of cardio or aerobic exercises in your everyday workout plan. Science claims this type of exercise is one of the most effective ones to lessen abdominal fat. However, the results may vary depending on the intensity of cardio, duration, and frequency of the workout plan. A study conducted in the past indicates that postmenopausal women who did cardio for 300 minutes/week lost more fat than those who did it 150 minutes/week.
Well, the best cardio exercises to lose belly fat include running, jogging, biking, swimming, skipping, and stair training.
Do include weight training, stretching, and balance exercises in your exercise program for exemplary results.
9. Enhance Your Slumber
Hitting the bed on time will prevent you from indulging in late-night binge-watching sessions that usually accompany mid-night snacking. Studies show that people who do not sleep enough at night tend to gain weight. A good night’s sleep is also paramount for muscle repair after a tiring exercising session. So, switch off those lights and electronic devices, turn off all the sounds, and go to sleep on time every night. You can invest in a white noise machine and even take a warm shower to sleep better.
10. Keep Your Stress Levels in Check
Stress contributes to abdominal fat. Yes, you read that right! Research shows stress increases the stress hormone cortisol in high amounts that can eventually drive abdominal fat storage. So, manage your stress levels if you want to keep belly fat at bay. Well, there are several ways to combat stress effectively. This includes meditation and yoga. Besides that, engage in activities you fancy, such as listening to music, reading a book, or watching comedy clips. You can even practice mindfulness meditation if you are pressed for time.
Belly fat is not only frustrating but damaging too. Fortunately, several science-backed ways exist that claim to shrink abdominal fat. Refrain from consuming refined/added sugar, eat healthy fats, and include plenty of seasonal veggies & fruits in your diet. Also, get more protein, consume fat-burning foods, and stick to a low-carb diet to maintain optimal weight. Do not forget to exercise routinely and keep stress levels in check to expunge belly fat faster.
If the question – “how to reduce belly fat” strikes your mind frequently, take a deep breath and follow these tips. Make sure to remain consistent and have patience as losing stubborn belly fat will take some time. Soldier on and you will surely succeed!