There are many dangerous and ineffective advertisements on how to lose belly fat out there. In essence, belly fat is harmful fat surrounding the abdominal organs. Large waist circumference increases the risk of many chronic diseases, including diabetes, cardiovascular disease, sleep apnea, and even certain cancers (such as colon or rectal cancer), so getting rid of them is something you should do.
There is no “magic wand” that can make your belly fat disappear overnight, but the ways below will help you do this as quickly as possible. Just discover!
1. Relieve Stress
Studies have shown that the production of cortisol (a type of body hormone secreted by stress) is associated with increased belly fat. Here are some measures to relieve stress:
- Sleep at least 7 hours each night.
- Take time to relax. Even if you only have 15 minutes for lunch, try to close your eyes, take a deep breath and forget the worries.
- Sit in a quiet place and listen to a song you love.
- Minimize stress in the bedroom. Separate workplaces and bedrooms. Be sure to leave behind the worries as soon as possible before you go to sleep.
2. Eat Whole Grains Instead Of Refined Grains
A scientific study shows that people who eat whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat milk, and two servings of lean meat, fish or poultry) are more likely to lose belly fat than those in the same diet group who eat just refined grains.
A diet rich in whole grains changes the response of glucose and insulin in the body to accelerate the melting of fat, especially belly fat. So, say goodbye to refined grains.
3. Drink A Lot Of Water
Studies have suggested that drinking water regularly during the day can make the metabolism more active, regardless of the type of diet you are following. Drinking plenty of water also helps your body eliminate toxins and improve your overall health.
Set a goal to drink at least 2 liters of water a day. Bring a bottle of water to drink whenever you feel thirsty.
It is beneficial to limit alcohol and sugary drinks, such as Coca Cola, 7-Up, Pepsi and all low-calorie drinks and carbonated beverages.
4. Reduce Calorie Consumption
You will not be able to lose belly fat unless you limit your intake of calories. Try these tips:
- Remember that you have to reduce 3,500 units of calorie to lose 0.5 kg of fat.
- Make a reduction of 1 kg per week your maximal weight loss goal. Losing weight more than that may be unhealthy and cause you to gain weight again quickly.
- Try a diet with about 2,200 calories (for men) or 2,000 calories (for women) a day. This can help you reduce enough calories in order to lose 0.5-1 kg a week, depending on your level of activity.
5. Eat Healthy Fats
Studies suggest that a diet which is rich in monounsaturated fats like fat in avocados, nuts, soy, and chocolate may inhibit the accumulation of belly fat. Trans fatty acids in margarine, biscuits or any type of processed foods made from hydrogenated oils almost lead to the accumulation of belly fat. Therefore, stay away from these foods if you want to shrink your waist naturally.
6. Consume More Fiber
The soluble fiber in apples, oats, and cherries reduces insulin levels and speeds up the burning of belly fat. To get good fat loss results, you should add fiber to your diet slowly. If you are eating about 10g of fiber per day, then you should not suddenly increase to 35g of fiber the next day. Natural bacteria in the digestive tract need time to adapt to the amount of fiber taken into the body.
7. Eat More Protein
When it comes to choosing super foods for losing belly fat and shrinking your waist, skipping protein-rich foods will be a mistake. Ideally, all the protein you consume, such as egg white, fish, chicken, or lean red meat, is not fat. Your body will need more energy to digest protein, which helps you grow muscles.
Exercising to have muscles will help you lose belly fat. This will increase metabolism and burn fat quickly as soon as your muscles form. Remember this tip when planning your workouts.
8. Reduce Sugar Consumption
One of the fastest ways to lose belly fat is limiting your sugar intake. Consuming sugar may increase belly fat over time. Therefore, you should limit or stop consuming sugar-rich foods and drinks like soft drinks, sweets, candy, biscuits, ice cream and other sweet treats, especially those made with white flour (such as white bread or white pasta). If you crave for sweetness, try eating a piece of fruit or your favorite sweeties, but with a very small portion.
9. Reduce The Consumption Of Carbohydrates
According to studies, carbohydrate-rich foods may increase your belly fat and waist size. Thus, reducing the consumption of these foods in the diet will help you lose weight and belly fat effectively.
Your diet should contain mostly lean protein, vegetables, fruit and low fat milk and have no “empty” carbohydrates such as bread, rice or pasta. These are foods which are neither unhealthy nor nutritious.
10. Choose High-Intensity Exercise
To lose belly fat and get yourself sweating fast, you ought to do high-intensity exercises, such as jogging, swimming, biking, boating, or outdoor exercises. Be patient when you start exercising. You should only increase the intensity of exercise gradually, so that your body can adapt. No matter how fast you want to lose belly fat, do not exercise too much. It is best to have the guidance from a coach.
There are a lot of ways to lose belly fat and shrink your waist, but not all of them bring fast results. The tips mentioned above are claimed to help you get your desired waistline within a short period of time, so try them out to get amazing results. If possible, apply these tips with a friend to get more motivation.
About the author:
Victoria Tan is a freelance Health and Beauty consultant who has nearly 10 years of experience in Health Care industry. She specializes in writing, editing and coaching and you can view more of her work on the website TrueRemedies.com. There, you will find posts on natural treatments, recipes, healthy foods, and so much more.