You’re reading this probably because you’re looking for the best way one can effectively lose belly fat. Not just because you want to look good, but because you need to stay in good health. Having lots of belly fat is, in a lot of cases, linked to heart diseases and type 2 diabetes (to mention just a few). So, no, too much belly fat is not good for your looks, neither is it good for your health.
Get this; there’s a difference between being overweight and having too much belly fat. Your body weight may be great healthwise but your abdominal area may be considered obese.
So, how can you tell if you have excess fat around your waistline?
This is simple! Take a measuring tape and measure the circumference of your waist. Men are expected to measure nothing more than 40 inches (102cm), while women are expected to measure not more than 35 inches (88cm). Anything more than that is considered abdominal obesity, also known as belly fat.
If you don’t fall within these limits with respect to your gender, then you need to do something about it.
How you can effectively get rid of belly fat?
To be honest, it is hard to lose fat around the belly; especially if you don’t really know how to do that. Applying the following evidence-based tips will help you lose belly fat more effectively.
1. Drink lots of water
You saw this coming, right? Well, it is true! Drinking lots of water can help you get rid of belly fat. As a matter of fact, you can get an immediate and visible result by drinking water. If you take two glasses of water just before your meals, it will help you feel full from eating less. And as a result, you’ll not have much of a bloated belly after eating.
On the long run, drinking lots of water can help you trim belly fat, and also improve your health generally.
2. Stay away from sugar
If you want to reduce your belly fat, then you should reduce your level of added sugar intake. You can go the extra mile and cut it out completely from your diet, and you’ll be doing yourself a great favor.
It is the duty of the liver to metabolize sugar, and it can only do so in a certain quantity. Eating a lot of sugar will stress the liver and cause the excess sugar to be converted into fat. This fat is accumulated around the liver and in the belly causing you to have more belly fat than usual. If you find it extremely difficult to beat your craving for sugar, have a look at our guide.
3. Eat more protein
Do you know that proteinous foods have been proven to reduce craving by 60%? Not just that. Protein can boost metabolism and cause you to lose up to 80 to 100 calories per day and eat fewer calories per meal. Protein is indeed the most important macronutrient when it comes to losing belly fat and losing weight in general.
4. Eat fewer carbohydrates
Most of the foods we eat consist of huge portions of carbs. And carbs are the main source of energy. Not just that; eating a lot of carbs results in the production of lots of energy/calories, more than the body needs. The excess calorie is what causes one to add weight, both in the belly area and all around the body. So, eat foods that contain less amount of carbohydrates.
5. Reduce the intake of sodium
Sodium, e.g. salt, is good for the body. But when taken in a large quantity, it can lead to a host of health problems, including bloating and weight gain. When you take excess sodium, it causes fluid retention in the body, increases your body weight by about 2 to 3 pounds, and causes swelling in the face and hands. Follow the low sodium diet plan to reduce the sodium intake.
6. Go for viscous fiber
Eating lots of fiber can help with weight loss, especially viscous fiber. They are soluble, and as such can bind with water to produce a thick gel in the gut. This thick gel prolongs food digestion, absorption of nutrients and results to reduced appetite. In effect, you’ll not have more calories than is necessary for the day; and your belly will thank you for that. The best fibers can be gotten from plant foods like vegetables, fruits, cereals, and legumes.
7. Try some exercises
If you want to live a long and healthy life, then you should make exercise a part of your lifestyle. If you’re already in a good shape, exercising will help you retain that. If you’re overweight, it will help you reduce weight and sculpt your body into the desired shape.
Talking about belly fat, exercise is one way you can reduce the size of your belly. Note that there are different types of exercises for different occasions, and they all have amazing benefits for the body. Exercises like crunches, bicycle move, lunges, and rolling plank are some of the exercises that can help you reduce belly fat drastically. Walking and running are also great options.
8. Reduce your intake of alcohol
Taking lots of alcohol has never helped anyone. Listing all the effects of taking too much alcohol is beyond the scope of this post, but one thing to keep in mind is that it causes abdominal obesity. This is not to say that you have to give up alcohol completely (although that would be nice), rather, reduce your intake of alcohol.
9. Use coconut oil in your cooking
Some fats are great for the health, some others are not. One of the healthiest fats you can ever take is coconut oil. Studies have proven that taking coconut oil boosts metabolism, reduces the quantity of fat stored in the body in response to high-calorie intake, and also lead to abdominal fat loss.
10. Get enough sleep daily
According to a scientific study, people who don’t get enough sleep tend to gain more weight which includes belly fat. Sleeping less than 5 hours per night may be as a result of a health condition known as sleep apnea. Sleep apnea or any other kind of sleep disorder should be treated effectively so as to see great results from one’s weight loss journey.
Do not forget that it takes some time and effort to see results from applying the tips stated above. They can surely help you lose belly fat if you apply them consistently. Incorporate them in your lifestyle and you’ll be glad you did.