Are you ashamed of excess belly fat?
Excess belly fat is associated with many health problems and diseases, such as cardiovascular disease (CVD), diabetes and cancer. There are many layers of abdominal fat, visceral fat is the most harmful layer. Because some harmful hormones and other substances are released from this fat which are very harmful to the body. (Flinn, 2021)
A simple Google search will turn up a lot of information on ways to lose belly fat, but there is considerable doubt as to how effective they actually are. There is no magic wand that will make your belly fat disappear instantly. However, yes following doctor’s advice or following scientific treatment methods can gradually reduce belly fat.
So, thinking about your needs, we will present some scientific ways to reduce excess belly fat through today’s article. Read the entire article till the end to know about ways to lose belly fat.
Ways to lose belly fat
There is no end to our efforts to reduce excess belly fat. But we have very little idea of which methods to follow will produce effective results. So 20 scientifically effective ways to reduce belly fat are discussed below.
Consume plenty of fiber-rich foods
Fiber-rich foods enter the intestine slowly from the stomach and take a little longer to digest. Appetite is also reduced due to delayed digestion. An observational study found that fiber-rich foods reduced belly fat by 3.7% over 5 years.
The peels of various vegetables or fruits are also rich in fiber. Peeled vegetables like gourd, pumpkin, potato with peel etc. can be fried and eaten. On the other hand, eating fruits such as apples, guavas etc. with their peels provides a lot of fiber. Also some other foods rich in fiber are –
- Avocado
- turnip
- beans
- Flax seeds
Avoid eating trans fats
Unsaturated fat like soybean oil is pumped by hydrogen in the body to form trans fat. These fats are so harmful that they are responsible for inflammation, heart disease, insulin resistance and increased belly fat. A study found that those who regularly consumed trans fats gained 33% more belly fat than others. So avoiding trans fats is an effective way to lose belly fat.
Avoid drinking alcohol
Drinking alcohol does not do any good but does more harm. Drinking alcohol causes excess fat to accumulate around the abdomen. People who drink alcohol are more likely to develop belly fat than others. Need to stop them argently.
Eat a high-vegetarian diet
Protein is a very important nutrient for controlling belly fat. Consuming high-protein foods produces more Peptide YY (PYY) hormone, which helps reduce appetite. Many observational studies have shown that people who eat a high protein diet have less belly fat than those who eat a low protein diet.
High protein foods are –
- the meat
- the fish
- the egg
- the milk
- Beans etc
Keep yourself stress free
Excessive stress helps the adrenal gland to produce more cortisol hormone. The hormone cortisol increases appetite and contributes to increased belly fat.
Engage in pleasurable activities that reduce stress as a way to lose belly fat. Do yoga regularly if needed, it helps in reducing stress.
Avoid sugary foods
Sugar contains fructose, which in excess can lead to various chronic diseases including belly fat. For example: heart disease, diabetes, fatty liver disease etc.
There is no such thing as eating sugar alone increases belly fat, eating sugary foods like sweets, sugary foods etc also increases belly fat.
Do aerobic or cardio exercise
Cardiovascular exercise is a powerful means of enhancing your well-being and burning calories. Cardiovascular exercise is among the best forms of exercise for reducing belly fat, according to studies.
Studies have shown that cardio exercise is one of the most effective exercises for losing belly fat.
How effective cardio exercise is depends on how much time you exercise each day. Abdominal exercises should be done at least 300 minutes per week to reduce belly fat.
Eat less carbohydrates
Eating less than 50 grams of carbohydrates per day can reduce belly fat, reduce the risk of diabetes, and reduce the risk of polycystic ovary syndrome (PCOS). One study found that people who ate more whole grains instead of carbohydrates were 17% less likely to gain weight.
Use coconut oil instead of soybean oil
One of the ways to reduce belly fat is to use coconut oil in cooking. Coconut oil is one of the healthiest fats you can eat safely. Medium chain fat in coconut oil boosts metabolism and prevents accumulation of excess fat in the body.
Research shows that if people with excess belly fat don’t change their other eating routines, just add coconut oil to their diet and continue for 12 weeks straight. As a result, their belly fat starts to decrease as expected.
Weight lifting training
Weight lifting training or resistance training is an exercise to strengthen muscles. This exercise strengthens the muscles as well as reduces the risk of belly fat and diabetes. In fact, aerobic and weight-lifting exercises combined produce better results.
Avoid sugary drinks and soft drinks
Try to stop drinking soft drinks from today. Most soft drinks are made with liquid fructose, which increases your belly fat. A 10-week study found that consuming fructose in soft drinks led to fatty liver and increased belly fat. They are also high in calories, which are later converted into fat.
Adequate sleep
Getting enough sleep is important for your health, including your weight. Studies have shown that people who don’t get enough sleep every day are overweight. A 16-year long study of more than 16,000 women found that those who slept less than 5 hours per night were significantly more likely to gain weight. People with sleep apnea are also at risk of gaining belly fat. A healthy person should sleep at least 7 hours a night.
Make a list of daily food intake and exercise
There are many methods that can help you lose weight and belly fat, but for weight maintenance it is important to regularly eat foods that are lower in calories than your body needs.
You can keep track of your daily calorie intake using a diary or online food tracker or app. This technique is very useful as a way to reduce belly fat. Also, food-tracking apps help you see how much protein, carbohydrates, fiber you’re consuming each day.
Eat fatty fish
Fatty fish is an incredibly healthy food item. It contains high quality protein and Omega-3 fat which protects you from diseases. These fats also help in reducing visceral fat. Research shows that Omega-3 fat helps reduce fatty liver and abdominal fat.
List of some fatty fish:
- Salmon
- Sardine
- Herring
- Mackerel
Stop drinking fruit juice
Although fruit juice contains vitamins and minerals, it contains high levels of sugar like soda and other sweetened beverages. 240 ml of apple juice contains 24 grams of sugar, half of which is fructose. Avoid fruit juice, sugary tea etc. to reduce excess belly fat.
Apple cider vinegar
Apple cider vinegar has many health benefits; it lowers the amount of sugar in the body. It contains acidic acid which helps in reducing fat.
Consuming 1 teaspoon of apple cider vinegar daily for 12 weeks can reduce belly fat by up to half an inch. However, before eating, you must mix it with water, otherwise the tooth enamel may be damaged.
Eat probiotic foods
Probiotic food refers to food rich in bacteria. The bacteria contained in these foods are beneficial bacteria, they do not harm the body, but rather benefit. Eating probiotic foods strengthens the immune system. Probiotic bacteria play a role in weight management and can help with weight loss, including loss of belly fat. Probiotic foods mainly contain members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and especially Lactobacillus gasseri.
Some examples of probiotic foods are-
- Curd
- Apple cider vinegar
- Fermented vegetables etc
Lifestyle changes
If you want better results, you need to combine different methods. These methods include regular healthy eating and overall healthy living. Therefore, changing your lifestyle for a long time is the key to living a healthy and beautiful life by reducing your excess belly fat.
Exercise to lose belly fat
Belly fat is very harmful, when it is excess. It can cause some serious diseases like high blood sugar, high cholesterol, high blood pressure and heart disease.
Therefore, reducing belly fat is important. To lose belly fat, you need to limit the number of calories you eat or cut or cut the number of calories you eat each day. Exercise is the way to burn calories and lose weight.
Some simple but effective exercises to lose belly fat are:
Regular walking
This is a very simple cardio exercise that helps you lose belly fat and stay fit. If you are trying to lose excess weight, eat a balanced diet and walk regularly. A brisk walk for thirty minutes in the morning fresh air can help reduce belly fat. Even running is beneficial for fat burning. After all, you don’t need any equipment to do this walk, just the will.
Crunches
One of the most effective exercises for burning belly fat is crunches. This is one of the most popular exercises to reduce belly fat.
- You can do this exercise lying down on a flat floor with your knees bent and feet on the ground.
- Raise your hands behind your head or cross your chest.
- Inhale slowly and at the same time move your head and back towards the feet, doing this at least 10 times.
- By doing this exercise, you can reduce belly fat and improve your figure.
Cycling
Cycling is an effective way to reduce belly fat or burn belly fat. Cycling helps increase your heart rate and has significant bone calorie burning potential. It also helps you lose weight in your thighs and waist. So start commuting to the nearest place by cycling. Cycle regularly as this exercise can be really effective in reducing belly fat.
Aerobic exercise
If you want to lose belly fat without going to the gym, you can do some high intensity aerobic exercise. This exercise is very effective, easy, fun and great for maximum fat burning.
Zumba exercise
Zumba exercise originated in Colombia. This is an innovative way to exercise by dancing to music. Zumba is a very difficult exercise to reduce dandruff. It helps maintain cardiovascular fitness, cholesterol and blood sugar levels, and reduces belly fat quickly. A 2012 study found that Zumba burns an average of 9.5 calories per minute, more than any other form of exercise. So, put on a song and start your zumba workout now!
It can increase your risk of diseases like cancer, high blood pressure, stroke, dementia, heart disease and diabetes, so the importance of losing belly fat fast day.
Final Recommendation:
But you cannot lose excess body fat suddenly. Because of, over a long period of time it is possible to cut excess body fat through routine diet, exercise and lifestyle changes.
