Too much belly fat makes you vulnerable to certain chronic conditions. It can negatively affect your health. Also, your waistline says a lot about your overall health. Excess belly fat is a major risk factor for heart disease, type 2 diabetes, and other conditions. Scientific studies back the 8 effective ways to lose belly fat.
- Eat plenty of soluble fiber
Including soluble fiber in your diet will help you lose belly fat much faster. It absorbs water to form a gel that helps food easily pass through your digestive system. It will make you feel full, reducing the need for more food, and increasing your chance of losing extra fat. Vegetables, fruits, legumes, oats, and barley are excellent sources of soluble fiber.
- Maintain a high-protein diet
You need to eat more protein to maintain a Healthy Weight. Because it is an extremely important nutrient for weight management. So, it is important to include a good protein source like meat, eggs, fish, beans, and dairy at every meal. This will reduce your appetite, by releasing the fullness hormone peptide YY. It also helps you retain your muscle strength and raises your metabolic rate during your Weight Loss.
- Control your stress levels and get restful sleep
Increased stress levels will trigger the adrenal gland to release the hormone cortisol. This will make you gain belly fat. High cortisol can increase your appetite and influence abdominal fat storage. So, practicing mindful meditation, yoga, or any other stress-relieving activities may help you reduce your belly fat. Also, getting quality sleep for at least 7 hours will help you eliminate the excess visceral fat from your body.
- Perform strength training and weightlifting
Strength training or weightlifting can help you preserve and gain muscle mass. Scientific studies involving people with fatty liver disease and type 2 diabetes have shown improvement in belly fat loss after including a strength training routine in their exercise. However, you should talk to a doctor and get advice from your trainer before starting weightlifting.
- Avoid trans-fat foods
Another effective way to lose belly fat faster is avoiding foods that contain trans fat. Studies reveal that these fats can increase the risk of abdominal fat gain, heart disease, insulin resistance, and body inflammation. So, when you purchase packaged foods, make sure to read ingredient labels to know whether they contain partially hydrogenated fats.
- Reduce sugary foods
Want to lose excess belly fat faster? Then reduce your sugar intake. Fructose is linked to Serious Chronic Conditions such as fatty liver disease, heart disease, and type 2 diabetes. Both natural (real honey) and refined sugars should be used in moderation. You should also limit the intake of sugar-sweetened beverages such as soda punches and alcohol mixers.
- Eat fatty fish
Eat salmon, sardine, mackerel, and anchovies 2-3 times a week. This nutritious and balanced diet can help you reduce unhealthy belly fat. These fish are rich in omega-3 fatty acids and high-quality protein. omega-3 fats reduce visceral fats and offer protection against deadly chronic diseases. If you are a vegetarian or vegan, don’t worry, you can include plant-based omega-3 supplements derived from algae.
- Do cardio workouts.
Also known as aerobic exercise, this workout is one of the most effective ways to lose belly fat. It can improve your overall health by reducing excess belly fat and body fat. Regular Cardio Workouts can help you burn more calories and stay fit. However, only a certified trainer can tell you whether you need a moderate or high-intensity workout.
