Losing weight is easy but not belly fat!
Losing belly fat has been one common goal for all the people working to be fit. Belly fat, also known as visceral fat, is particularly harmful to health in comparison to the fat deposited in other body parts. Research suggests that excess belly fat can lead to type 2 diabetes and heart disease.
You can check your abdominal fat by measuring the circumference around your waist. Measures of more than 40 inches or 102 cm in males and 35 inches or 88 cm in females is generally considered the abdominal obesity.
Alternatively, you can check the waist-hip ratio (the circumference of the waist divided by that of the hips), where the ratio of more than 0.9 in men and more than 0.85 in women is the condition for abdominal obesity.
There are no hard and fast rules to lose belly fat. But, you can change your lifestyle that can do some magic tricks. So, here we’ve listed seven simple tricks that can boost your metabolism and help lose abdominal fat.
1. Increase Your Fiber Intake
Though not nutritious, fiber, aka dietary fiber, are one of the essential components to keep your digestive system healthy. Dietary fibers are the indigestible plant materials from the food you eat. Two types of dietary fibers, soluble and insoluble, are found in plants, which are the complex carbohydrates that pass through the digestive system unbroken.
Both soluble and insoluble fibers help in better digestion. More specifically, the benefits of dietary fibers include a reduction in type 2 diabetes, colon cancer, and obesity risks. Let’s see how the fibers function in our body.
Soluble fiber is found inside the plant’s cell wall. It easily dissolves in water and forms a gel-like substance that slows down digestion, thereby reducing the rate of sugar absorption. On top of that, the soluble fibers help in regulating blood glucose levels, this is how it reduces the risk of diabetes.
Further, it nourishes the good bacteria in the colon. This is how the soluble fibers help in reducing the risk of colon cancer.
Try to eat fiber-rich food every day. Some of the excellent sources of soluble fiber are:
- Brussel Sprouts
- Flax Seeds
As per the sources, a study conducted in over a thousand adults in over five years found that belly fat gain decreased by 3.7% for every 10-gram increase in soluble fiber intake.
2. Eat Fewer Carbohydrates
Reducing your carbs intake is one of the most efficient ways to lose body fat. Numerous studies have shown the efficiency of low carbohydrate intakes on weight loss and reducing body fat levels.
The science behind this is when you start cutting off the carbs intake, you start losing weight along with body fat. Research shows eating less than 50 grams of carbohydrate per day can boost belly fat loss in people suffering from overweight, those at risk of type 2 diabetes, and women with polycystic ovary syndrome.
Meanwhile, if you’re unable to cut off your carbs intake to a greater extent, you can simply replace refined carbs with unprocessed starchy carbs. This will improve your metabolic activity and reduce belly fat.
Furthermore, you can start eating whole grains instead of refined grains in your meals that will maintain a fat level. One study showed people who consume whole grains diet were 17% less likely to have excess abdominal fat than those who take refined grains diet.
3. Reduce Your Sugar Consumption
You might wonder how sugar intake may lead to obesity. But there is a valid reason why we are saying so. Sugar contains fructose that is somehow responsible for several chronic diseases when consumed excess.
Some of the common diseases that might get stemmed from excess sugar intake are heart disease, obesity, type 2 diabetes, and fatty liver disease.
Meanwhile, some studies have shown a relationship between sugar intake and increased abdominal fat. Furthermore, taking refined sugar can lead to gain in belly fat. So, try to cut off your processed sugar consumption.
4. Do Exercise Regularly
How fast you are going to get rid of your belly fat is depended on how much you work on the physical level. Doing exercise is one of the best and recommended way to lose belly fat and body weight as a whole. Not only that, doing exercise regularly gives you a long and healthy life.
Though exercise is one of the best ways to burn your fat, you’re not going to achieve it in one spot. Studies suggest six weeks of regular exercise may benefit you on reforming your waist.
Here we’re listing four proven exercises to burn belly fat and achieve fitness.
Abdominal crunches are great ways to burn calories. It also helps you strengthen your lower back and soothes back pain. Here are the ways how you can do ab crunches.
- Lie down on the floor on your back, bending your knees and placing your hands behind your head.
- Take a deep breath and slowly contract your abdominals, bringing your right knee towards your left chest and vice-versa.
- Do 3 sets with 20 repetitions each.
Stationary Bicycle Exercise
Riding a stationary bicycle is an excellent way to burn calories along with giving strengths to your heart, lungs, and muscles. While it gives more stress on your joints, it is still an effective aerobic exercise to burn your belly fat.
Furthermore, cycling improves the flow of blood and oxygen throughout your body that leads to improved blood sugar levels, lowered stress levels, and a strengthened immune system.
Talking about how it helps in weight loss and reduce body fat, records show that around one hour of workout in a steady cycle can burn more than 600 calories. For a better result, you can combine indoor cycling with a low-calorie diet.
Plank is an excellent indoor exercise to burn belly fat. Resting your body in a plank position hold engages multiple muscles at once. It can burn the fat around your abdomen area while it also gives you improved posture and flexibility.
Experts suggest staying in the plank position for around a minute and for a minimum of three times a day for a better result.
Here are a few steps to do a plank in a better way.
- Place your elbow directly under your shoulder.
- Lift your body up with the support of your toes and elbow, so it’s parallel to the floor.
- Maintain a straight body line from head to heels.
Walk or Run
Walking or light jogging is an excellent exercise to reduce belly fat and overall body fat. Besides, it reduces the risk of chronic diseases such as heart disease, type two diabetes, or high cholesterol.
5. Cut Off Your Alcohol Consumption
Alcohol might not affect your health in bad manners if taken in a small amount occasionally. However, if you start drinking alcohol regularly, it can cause severe harm to your health.
With all other associated health hazards, drinking too much alcohol can lead you to gain belly fat. Studies suggest heavy alcohol intake can lead you to a significantly increased risk of being obese.
It increases the possibilities of developing central obesity i.e., excess fat storage around the waist.
You don’t have to give up drinking alcoholic beverages. Regulated consumption of alcohol can help you restrain from gaining belly fat.
As per Healthline, a study conducted in more than 2000 people showed those who drank a limited amount of alcohol daily had less belly fat than those who drank less frequently but an uncontrolled amount.
Meanwhile, one source reported that alcohol inhibits fat oxidation, and regular consumption of alcohol might lead to fat sparing ergo higher body fat in the long term.
Hence, it would help if you consider restraining from alcohol or drinking only a small amount.
6. Drink Green Tea
Green tea is a pretty healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate that is helpful in boost metabolism.
According to some studies, EGCG is a catechin that helps in losing belly fat. Regularly drinking green tea combined with exercise has a more significant effect on losing weight and belly fat.
Even though it is not the best way to lose your belly fat, combined with all other methods mentioned above, it definitely boosts your metabolism to help lose belly fat soon.
7. Eat Fatty Fish Regularly
Fatty fish are healthy, which contain high protein and omega-3 fats, which can protect you from the disease. Some studies suggest that regular consumption of omega-3 fats help reduce visceral fat or abdominal fat.
Furthermore, studies in adults and children suffering from fatty liver disease resulted in a significant reduction in abdominal and liver fat upon consuming fish oil. Try to eat 2-3 servings of fatty fish a week.
Some good choices may include salmon, herring, sardines, mackerel, and anchovies.