Belly or stomach fat also referred to as visceral fat is more than a nuisance that makes your clothes look tight or even makes you look bad.
It`s seriously harmful. Stomach fat is a major risk factor for diseases such as type 2 diabetes, cardiovascular diseases, among other conditions.
For this reason, losing belly fat has plenty of benefits for your health and will help you live longer.
Many people have always dreamt of achieving a flat tummy and doing away with the tires. Unfortunately, their dreams of reducing stomach fat have been elusive even after exercising and taking a healthy diet.
Fortunately, in the article below, we shall provide you with science-backed and effective ways of losing weight from the stomach.
Effective Ways of Losing Belly Fat
Include High-Fiber Foods in your Diet
Increasing your fiber intake in your daily dietary routine is a sure way to a slimmer stomach in no time.
Fibrous foods, in particular, the soluble fiber is ideal for tummy fat loss. The fibrous foods manage weight loss by absorbing water and forming a gel within the digestive tract, therefore reducing the movement of food in your bowel.
Consequently, the fiber will promote weight loss by making you feel full for longer, so naturally, you eat less.
At the same time, fiber does not provide your body with fats, and it gives it fewer calories.
However, you should take the fibrous foods in moderation, ideally 25-30 mg daily for optimum bowel function and avoid irritation and bloating.
Excellent sources of fibrous foods include oatmeal, beans, avocados, legumes, whole grains, and veggies.
Minimize Sugar and Salt Intake
Sugar contains fructose, which has been shown to contribute a variety of chronic infections such as diabetes, obesity, fatty liver disease, and cardiovascular diseases.
Observational studies indicate that relationship that exists between weight gain and high sugar intake. Therefore, it`s essential to cut back on the number of sugars in your diet.
It`s important to realize that you not only need to cut refined sugars such as the artificial sweeteners, but you should also use natural and healthier sugars such as real honey sparingly.
Conversely, you should also take salt in moderation. Excessive consumption of salt results in water retention around your abdominal areas and runs the risk of making you pot-bellied.
Therefore, for a flat and slim belly, you should limit or stay away from processed foods as they are laden with sugars and salts.
Drink Plenty of Water
Regardless of dieting, consistent drinking of water throughout the day can boost your active metabolism.
Additionally, drinking water is crucial for your body to flush out waste/toxins, which improves your overall health.
Remove Junk Food from your Diet
Despite our cravings for snacks, you should learn to limit your consumption on the junk foods. Foods such as pizza, burgers, biscuits, noodles, pastries and more come with a high caloric value are too unhealthy.
Most of the junk foods contain a high amount of processed carbohydrates and sugar, which is the primary cause of a bulging and fat tummy.
As such, consumption of these foods results in the accumulation of at around your stomach, eventually shattering your dream of achieving a flat tummy.
To avoid falling into the junk food temptation, it`s better you keep them off your fridge. Instead, you should substitute the junk with a diet with a high concentration of monounsaturated fats (MUFAs) such as soybeans, canola oil, olive oil and nuts such as walnuts, avocados, peanuts, almonds, and pistachios.
Eat More Proteins
Protein is the essential nutrient for fat loss. Protein helps in building and preserving lean muscle tissue and can as well increase the number of calories burned.
Equally, protein is handy in reducing your cravings by up to 60% and improving your metabolism considerably.
Most importantly, though, protein increases the release of the fullness hormone PYY, which will decrease your appetite and promote fullness. As such, you will be less-tempted to engage in binge consumption.
Excellent sources of proteins include chicken breasts, eggs, milk, tuna, chickpeas, whey protein, beans, and lean meat.
Address Your Stress
Living under stress can wreak havoc on your health. Stress causes your body to release stress-related hormones such as adrenaline, corticotrophin, and cortisol, which are known to increase the craving for sugary foods.
While short-term bursts of cortisol are necessary for helping us cope with the immediate danger, high levels of the hormone for an extended period can increase the amount of fat you hold in your belly.
Therefore, whenever stress plagues you, try to de-stress by meditatiting, walking, dancing, making new friends or listing to your favorite music.
Get Enough and Healthy Sleep
Sleep contributes significantly to your weight loss efforts. Not sleeping the recommended 7-8 hours can increase our weight considerably. Conversely, oversleeping can similarly result in weight gain.
Skimping on sleep throws your body hormones off balance, which can impact on your hunger levels. Specifically, lack of sleep affects insulin sensitivity and results in the rise of ghrelin hormone, which is responsible for hunger.
On the other hand, sleeping too much makes your body heave and lethargic, which significantly contributes to weight loss.
When going to bed, aim for 7-8 hours of restful sleep, and remove any distractions such as phones that may prevent you from nodding off.
It`s quite tempting to reach for the bottle or a glass of wine after a hard day at the office, but you should steer away from the bottles. Science-backed studies indicate that alcohol is among the major culprits when it comes to storing belly fat.
Alcohol is rich in “empty” calories, which do not have any nutritional value to your body.
In women, storage of surplus alcohol is in hips, thighs, and arms, while men store it in their tummy, hence “beer belly.”
Therefore, if you are keen on reducing your stomach fat quickly, it`s advisable that you cut out alcohol from your diet.
Exercising are an effective way of toning up your stomach muscles and losing weight quickly.
However, not all exercises will result in weight loss. Interval training or short bursts of energy are handy in toning up abs muscles quickly than traditional workouts.
Typical weight loss exercise you should do are aerobic exercises, resistance training, and cardiovascular exercises.
There`s no magic formula to losing your stomach weight.
Follow the above stomach fat weight loss tips, and achieve your new and sexier look within no time.