This is 2018 and if you are still struggling with belly fat than you probably haven’t been looking in all the right places, but this is still the right place to look.
You should also know by now how harmful fat can be in the body most especially belly fat. Belly fat is the far a major risk factor for type 2 diabetes heart disease and other health conditions.
Though losing belly fat can be very difficult, there are a lot of things to do to get rid of fat from this area in the body, below are some effective tips to lose belly fat.
Tips to Lose Belly Fat
1. Eat plenty of soluble fiber
Research in over 1,100 adults has shown that for every 10gram intake of soluble fiber, there is a 3.7% decrease in belly fat gained, this is because soluble fiber has the tendency to absorb water, forming a gel which helps in the slowing down of food as it passes through the digestive system.
A good source of soluble fiber include; blackberries legumes, flaxseed, shirataki noodles, brussels sprouts
2. Eat fatty fish every week
Fatty fish are very essential to the health, this is because they are rich in omega-3 fats and high-quality protein which helps in protecting the body from diseases.
Studies have proven that omega-3 fats help to reduce belly fat.
3.High intake of apple cider vinegar
High intake of apple cider vinegar has its own impressive health benefits which also includes the reduction of blood sugar level.
Studies carried out on obese men has proven that those who take 1 tablespoon of apple vinegar has lost 1.4cm fat from their waist, this is because apple cider vinegar contains acetic acid which helps to reduce stomach fat.
4.Drink green tea
Green tea contains caffeine and epigallocatechin gallate, an antioxidant which helps to boost metabolism.
The consumption of green tea is more effective when it is combined with regular exercises.
5. Try intermittent fasting
A popular way of losing fat may include intermittent fasting, this involves the process of cycling your eating period.
A good way of doing this is fasting for 24 hours once or twice a week.
6.Less intake of fruit juice
Despite the fact that fruit juice contains minerals and I=vitamins, it also contains a high level of sugar and other sweetened beverages.
Large intake increases your risk of belly fat gain.
To help reduce the risk of stomach fat, take more of water rather than fruit juice, lime, lemon, iced tea etc.
7. Get plenty of sleep
Sleep is very vital to the health, as well as it is to weight loss. Studies have shown that those who get enough rest and sleep have less fat gain than those who do not.
Please ensure to see a doctor if you suspect you’re having a sleeping disorder.
8. Avoid sweetened beverages
Avoiding all forms of sugar is very important if you’re looking to shred some fat.
Studies have shown that sugar-sweetened beverages are by far the worst than high sugar foods and it also increases fat in the liver.
So you may want to cut down on your sugar intake to lose weight effectively.
9.Replace some of your cooking fats with coconut oil
Coconut oil is high in calories so instead of adding more fat to your diet its wise to replace your fat with coconut oil. Coconut oil is by far one of the healthiest fat and it also contains medium-chain fats which help to boost metabolism and decrease of fat in the body.
To boost stomach fat loss, its wise to replace unhealthy fat with coconut oil.
10. Cut back on refined carbs
High intake of refined crabs increases your chances of coming down with stomach fat.
Reducing your heavy intake of crab it is really important in losing stomach fat, you don’t need to be strict on your crab diet all you have to do is replace all refined crab with healthy crab which may include; whole grains, legumes, vegetables etc.
11.do aerobic exercise(cardio)
Cardio is an effective way to lose belly fat, regular exercise coupled with the right diet tends to be the most effective way to burn stomach fat.
In most cases the duration of the exercise tends to play a vital role too, studies have shown that woman who did aerobic for 300 minutes per week lost more fat than those who did aerobic for just 150 minutes per week.
12.Reduce stress level
Stress is a great risk factor for stomach fat gain, this is because it triggers the adrenal gland to produce cortisol which is also known as the stress hormone.
High level of this hormone causes an increased level of appetite and results in the storage of stomach fat.
It is advised to engage in yoga and meditation or other pleasurable activities that may help to relieve stress.
13. Avoid trans fats foods
You may want to avoid trans fat foods if you’re looking to lose stomach fat, trans fat is produced by pumping hydrogen into unsaturated fat.
These type of fat are found in margarine and spreads, they are also linked to heart disease, insulin resistance, and abdominal fat gain.
14. Eat a high-protein diet
High protein foods such as fish, meat, and beans are extremely important nutrient if you are looking to lose weight.
High protein intake increases the body’s metabolic rate and also helps to retain muscle mass during weight loss.
Studies have shown that people who eat more protein have less stomach fat than those who consume a low-protein diet.
15.Less alcohol intake
Excessive intake of alcohol is really harmful to the health and it also increases stomach fat gain.
Cutting back on alcohol intake may reduce the risk of stomach fat.
Research has shown that people with less alcohol intake have less stomach fat that those with high alcohol intake.
There is really no magic way to lose stomach fat.
Weight loss requires effort and restraint, adopting this strategies and lifestyle in this article will help you lose stomach fat. So go ahead and implement them for excellent results and don’t forget to share.