How to lose belly fat and lose abdominal fat?
Belly fat bothers you more than anything and makes your clothes tight! How to lose belly fat?
Losing belly fat seems difficult, here we present several tips to achieve it by doing the right fitness sessions.
A type of belly fat called visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions. Many health organizations use body mass index (BMI) to classify weight and predict metabolic disease risk.
This method is misleading, however, because people with excess belly fat are at increased risk, even if they look thin.
Also read: FLAT STOMACH | PILATES FOR WEIGHT LOSS
Here are 19 effective tips for losing belly fat.
Eat a high protein diet
Protein is an extremely important nutrient for weight management. High protein intake increases the release of the satiety hormone PYY, which decreases appetite and promotes satiety.
Protein also increases your metabolic rate and helps you maintain muscle mass while losing weight.
Many observational studies show that people who eat more protein tend to have less belly fat than those who eat a lower protein diet.
Make sure to include a good source of protein at each meal, for example:
- meat
- fish
- eggs
- dairy products
- whey protein
- beans
In short:
Protein-rich foods, such as fish, lean meat and beans, are ideal if you're trying to lose a few extra pounds around your middle.
Do aerobic (cardio) exercises
Aerobic (cardio) exercise is an effective way to improve your health and burn calories.
Studies also show that it is one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate 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 did 150 minutes per week.
In short
Aerobic exercise is an effective way to lose weight. Studies suggest that it is particularly effective for slimming your waistline.
Discover: NEW 10MIN WORKOUT A COMBINATION OF STRENGTH AND CARDIO
To lose belly fat, start by avoiding sugary drinks
Sugar-sweetened drinks are loaded with liquid fructose, which can cause you to gain belly fat.
Studies show that sugary drinks lead to increased fat in the liver. One 10-week study found a significant gain in abdominal fat in people who consumed high-fructose drinks.
Sugary drinks seem to be even worse than high-sugar foods.
Because your brain doesn't process liquid calories the same way it processes solid calories, you may end up consuming too many calories later on and storing them as fat.
To lose belly fat, it is best to completely avoid sugary drinks such as:
-
soda
-
the punch
-
sweet tea
-
alcoholic mixtures containing sugar
In short:
It is very important to avoid all liquid forms of sugar, such as sugary drinks, if you are trying to lose a few extra pounds.
Eat plenty of soluble fiber
Soluble fiber absorbs water and forms a gel that helps slow food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It can also decrease the number of calories your body absorbs from food.
What's more, soluble fiber can help fight belly fat.
An observational study of more than 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.
Make an effort to eat foods rich in fiber every day. Some excellent sources of soluble fiber include:
- flax seeds
- shirataki noodles
- brussels sprouts
- lawyers
- legumes
- blackberries
In short:
Soluble fiber can help you lose weight by increasing satiety and reducing calorie absorption. Try to include plenty of fiber-rich foods in your weight-loss diet.
Don't drink too much alcohol
Alcohol can have health benefits in small amounts, but it is seriously harmful if you drink too much.
Research suggests that too much alcohol can also cause you to gain belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity, which is excess fat storage around the waist.
Cutting back on alcohol can help you trim your waistline. You don't have to give it up completely, but limiting the amount of alcohol you drink in a single day can help.
A study on alcohol consumption was conducted among more than 2,000 people.
The results showed that people who drank alcohol every day, but on average less than one drink per day, had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank.
In short:
Excessive alcohol consumption has been linked to increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining altogether.
Perform resistance training (lifting weights)
Resistance training, also called weightlifting or strength training, is important for preserving and gaining muscle mass.
Resistance training may also be beneficial for losing belly fat, according to studies in people with prediabetes, type 2 diabetes, and fatty liver disease.
In fact, one study involving overweight adolescents showed that a combination of resistance training and aerobic exercise resulted in the greatest decrease in visceral fat.
If you decide to start lifting weights, it is a good idea to seek advice from a certified personal trainer.
In short:
Strength training can be an important weight loss strategy and may help reduce belly fat. Studies suggest it is even more effective when combined with aerobic exercise.
Also read: TONE YOUR WHOLE BODY IN HALF AN HOUR OF FITNESS
Reduce your stress level
Stress can cause you to gain belly fat by triggering your adrenal glands to produce cortisol, also known as the stress hormone.
Research shows that high cortisol levels increase appetite and promote the storage of abdominal fat.
Additionally, women who already have a large waistline tend to produce more cortisol in response to stress. Increased cortisol contributes to fat gain around the waist.
To help reduce belly fat, engage in enjoyable activities that reduce stress. Practicing yoga or meditation can be effective methods.
In short:
Stress can contribute to fat gain around the waistline. Reducing stress should be one of your priorities if you are trying to lose weight.
Avoid foods that contain fat
Trans fats are created by injecting hydrogen into unsaturated fats, such as soybean oil.
They are found in some margarines and spreads and are often added to packaged foods, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies.
To reduce belly fat and protect your health, read ingredient labels carefully and avoid products that contain trans fats. These are often listed as partially hydrogenated fats.
In short:
Some studies have linked high trans fat intake to increased belly fat. Whether you're trying to lose weight or not, limiting your trans fat intake is a good idea.
Reduce your carbohydrate intake, especially refined carbohydrates.
Reducing your carbohydrate intake can be very beneficial for losing fat, including belly fat.
Diets containing less than 50 grams of carbohydrates per day lead to loss of abdominal fat in overweight people, people at risk for type 2 diabetes, and women with polycystic ovary syndrome (PCOS).
There's no need to follow a strict low-carb diet. Some research suggests that simply replacing refined carbohydrates with unprocessed starchy carbohydrates can improve metabolic health and reduce belly fat.
People with the highest whole grain intake were 17% less likely to have excess belly fat than those with a diet high in refined grains.
In short:
High intake of refined carbohydrates is associated with excess belly fat. Consider reducing your carbohydrate intake or replacing refined carbohydrates in your diet with healthy carbohydrate sources, such as whole grains, legumes, or vegetables.
Don't eat a lot of sugary foods
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.
These include heart disease, type 2 diabetes, obesity and fatty liver disease.
Observational studies show a relationship between high sugar consumption and increased abdominal fat.
It's important to realize that refined sugar isn't the only sugar that can lead to belly fat gain. Even healthier sugars, like real honey, should be used sparingly.
In short:
Excessive sugar consumption is a major cause of weight gain for many people. Limit your intake of sweets and processed foods high in added sugar.
Learn more: KETOGENIC DIET | LOSE WEIGHT IN 24 HOURS ANTI-DISEASE
What are the 5 foods to lose belly fat?
5 FOODS THAT BURN BELLY FAT
Body types are divided into mesomorphs, ectomorphs, and endomorphs. When it comes to body fat, the different body types are called pear or apple.
Do you know if your body is pear-shaped or apple-shaped? Your body shape depends on your genetic profile. Genes are responsible for where your body stores fat.
Pear shaped bodies store fat in the legs and hips. Apple shaped bodies store fat around the stomach. That is why apple shaped bodies are more prone to cardiovascular disease, cancer, and diabetes. They should especially focus on reducing belly fat.
Apple shaped people should always do exercise and sports to avoid any major health issues. If you are an apple type, you will also need to pay attention to your eating habits as they are responsible for 70% of your overall success.
We have listed 5 super foods that help you lose belly fat.
- Cinnamon:
It's not just for Christmas, it's a spice you should use daily in your shakes, oatmeal and yogurt. Cinnamon lowers blood glucose levels, you need less insulin to burn fat better.
- The fish:
Especially salmon, has a high content of omega-3 fatty acids that helps activate the fat burning process. Eating fish twice a week can be very beneficial.
- Meat:
It contains carnitine, which transports fat to muscle cells and converts it into energy. You should eat lean lamb or beef, maximum 3 times a week.
- Pepper :
Eating spicy foods affects your body heat, because of the antioxidants. It makes you sweat and flushes toxins out of your system, but also helps your metabolism.
- Water:
All these nutritional tips won't make a difference if you don't drink plenty of water. It is strongly recommended to drink a minimum of 35 ml of water per kilogram of body weight per day.
During the workout you should drink at least half a liter of water. Mineral water is especially good for your body. Calcium regulates your hydration balance, supports muscle building and ensures healthy teeth and bones.
In summary to lose belly fat:
The key to success when it comes to losing belly fat is to change your eating habits. In addition, you should try to avoid carbohydrates and alcohol in the evening.
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