Questions like ‘how to get rid of belly fat’ is quite common nowadays, when it comes to weight loss strategies. Everyone wants to be lean and thin, but not the correct way of achieving such a figure. Are you one of those people looking for solutions to issues like how to get rid of belly fat?
Abdominal fat is a stubborn one, so you need to know the exact procedures to lose it effectively. You simply cannot type ‘how to get rid of belly fat’ on the search bar and follow any fitness routine. Without knowing stats and curvatures of your body, you cannot successfully lose belly fat. To know the perfect strategy on how to get rid of belly fat, you should compare your body measures first.
Since losing abdominal fat is quite a popular fat burning goal, you will get ample websites with various plans. Gaining a lot of body weight is not always a problem with your diet plan, but also your lifestyle. There are several medical issues as well that can further lead to uncontrollable gain in body weight. Researchers have suggested that health conditions like heart diseases and type 2 diabetes can result in weight gain.
Therefore, before blaming your fitness trainer- take a quick peek at your lifestyle and daily diet. Eating properly and leading a healthy routine is very important to keep yourself in shape, and distant from medical problems. To know on how to get rid of belly fat, read this article carefully and judge the difference for yourself.
How does sugar promote belly fat?
Did you know that sweetened soft drinks or simple sugar could contribute to weight gain? Foods that you consume daily can bring about a huge difference in your physical wellbeing. You might have noticed that many foods have added sugar in them. Cut off such kinds of food items from your daily diet. If you are looking forward to losing abdominal fat, learn on the foods that are harmful for you.
Added sugar is not at all a friendly ingredient that you consume as per your regular diet plan. It has serious effects on the overall metabolic rate of your body. When you have excess sugar in your diet, it largely contributes to fat buildup on your liver and lower abdomen. The accumulation of sugar is majorly because of the fructose content in some foods.
There are different forms of sugar that constitute your daily food items. The basic constitution of sugar is half volumes of glucose and fructose each. When you consume a lot of fructose, it burdens your liver and forces it to convert to fat for storage. Such action contributes to augmented liver and abdominal fat, leading to serious health problems like insulin resistance.
While looking for how to get rid of belly fat, search about food items that contain excess sugar. Discard such foods immediately from your everyday diet chart, if you want to stay away from stubborn belly fat. When it comes to sweetened soft drinks, it is the worst thing that you can ask for. Sugar in its liquid form is the last thing that you would want in your diet plan. Your brain cannot properly register the amount of calories contained in liquid sugar, and thus poses a threat to your body.
Why you should cut down on sugar?
Did you know that liquid sugar in sweetened drinks offers more calories than solid sugar in foods? Yes, you perceived that right. The solid form of sugar offers lesser calories than liquid sugar in your soft beverages. Therefore, it is not a good idea to drink many beverages while following a fitness regime.
When you are searching for how to burn belly fat, cut down on sugar from your diet- especially liquid sugar. Stay away from commonly available sweetened drinks like canned fruit juices, sugary sodas, cold beverages and sugary sports drinks. Carefully read the labels on bottles and see if it contains added artificial sugar.
To mitigate the harmful effects of excess sugar on your health, eat foods containing higher amount of fiber. You may also try substituting sugar in your tea or other drinks with pure honey or jaggery.
How to lose stomach fat with protein rich diet?
Are you looking for strategies regarding how to burn belly fat with proteins? You are looking for the perfect option in replacement of food items with excess sugar. Proteins are one of most essential macronutrients to offer your body, in times of losing body weight. When you start gaining weight, it is majorly because of your increased craving for food all the time.
According to research, proteins can help you bring down your appetite by almost 60 percent. Do you realize what this means? You start consuming lesser calories, as less as 440 calories each day than usual times.
Proteins stimulate the production of a special hormone PYY (peptide tyrosine tyrosine) from cells present in your colon and ileum. PYY hormone is largely responsible for reducing your hunger and promote feeding satiation. Proteins also aid in boosting your metabolic rate by 80 calories to 100 calories in a day, promoting speedy weight loss.
If you are eyeing for how to lose weight fast in 2 weeks, include protein rich foods in your diet. Proteins can bring about effective changes in your body, promoting major fitness goals and a healthy physique. You cannot not only lose excess body fat with proteins, but also prevent yourself from further weight gain.
To work on how to lose weight fast in 2 weeks efficiently, combine your protein rich diet with rigorous workouts. Several studies have shown how the weight loss effects differ in individual with protein diet and individuals without it. If you have food items with high protein content, you are surely to lose much more abdominal fat than otherwise.
What type of foods have high protein content?
Try out foods like whey proteins, fish, meat, eggs, dairy and beans to enhance the protein percentage in your daily. If you diligently follow such a diet, you are surely to shed a good amount of calories from your belly.
How to lose stomach fat with fatty fishes?
Is it funny to realize that fats can kill fats? Well, this fact might seem funny but it is absolutely rational and practical. Fatty fishes are very important for your body, and can offer you serious fat burning effects. As impractical as it may seem, but fatty fish has some incredible health effects.
How to get rid of belly fat with fishes containing fatty acids? There are certain fishes that have an abundance of omega-3 fatty acids and exclusive proteins. The combined effect of omega-3 fatty acids and proteins protects your body from the invasion of deadly disorders. Omega-3 fatty acids have the potential to cut down visceral fat from stubborn fat stalling regions of your body.
You may also go for health supplements containing fish oil to burn belly fat and prevent fatty liver formation. Consume fatty fish to at least three servings in one week to observe significant weight loss changes. Fatty fishes with rich omega-3 content include mackerel, herring, salmon, anchovies, and sardines.
Can fiber rich foods promote fat burn?
To get rid of unwanted belly fat, dietary fiber is extremely crucial to include in your regular diet chart. If you consume foods rich in dietary fiber, it can help in effective weight loss. Various studies have shown that glutinous and soluble fiber can bind to your gut wall like a concentrated gel.
This thick gelatinous layer lessens the pace of food movements in digestive pathway, increasing time for digestion and nutrient absorption. The outcome is you getting a persistent feeling of hunger satiation and fullness.
Studies show that an extra 14 gm of fiber every day can cause significant decrease in calorie consumption by 10%. The exact percentage can relate to 2 kilograms (4.5 pounds) of weight loss in a period of four months. Another study shows that you can lose up to 3.7 percent of body fat by consuming 10 gm of dietary fiber every day.
To get rid of stubborn belly fat, eat plenty of fruits and vegetables containing high amount of dietary fiber. For example, legumes are an excellent source of soluble fiber along with cereals like oats.
There are dietary fiber supplements as well that are readily available in the market. Usually, a fiber supplement will be glucomannan- the most viscid soluble fiber promoting effective fat burn.
Why exclude carbs and trans fat from your diet?
Carbohydrates are responsible for promoting weight gain, since they are energy sources for your body. When you consume extra carbs in your diet, your body stores them in the form of ATP (adenosine triphosphate) molecules. What are ATP molecules? ATP is the energy unit of a living cell. Carbohydrates like glucose release a lot of ATP every time you respire, and is stored when not in use.
If you can cut down on your carb intake from your everyday meals, you can significantly contribute to fat reduction. When your regular diet contains carbs less than 50 gm, it can promote burning of abdominal fat. If you are suffering from obesity, polycystic ovary syndrome (PCOS) and type 2 diabetes.
How does the production of trans fat occur in your body? Trans fat is produced when hydrogen pumps in unsaturated fat, like soybean oil. You will find higher amount of trans fat mainly in margarines, which is why it is not a healthy ingredient. It is better to consume butter than margarine because of trans fat issues.
Margarine is an active ingredient in many canned foods; however, the usage has slowed down nowadays. Trans fat is accountable for serious health problems like heart diseases, gain of abdominal fat as well as insulin resistance.
For remedies to how to get rid of belly fat, cutting down trans fat from diet is an intelligent move. Remember that trans fat consumption is more dangerous than monounsaturated fat.
What kind of daily practices can promote weight loss?
There are some tricky techniques to undergo if you want to know how to lose belly fat naturally. Some of the home remedies that you can go for to cut down abdominal fat are as follows:
Limit your alcohol consumption.
Alcohol offers numerous health benefits, but at the same time can prove to be extremely injurious to you wellbeing. Everything depends on the percentage of alcohol that you are consuming in a definite period. Excessive intake of alcohol can adversely promote gain in body weight. Therefore, if you are looking for how to lose belly fat naturally, consuming alcohol is not a great idea.
You will notice major changes in your waist size once you carve out alcohol from your daily routine. On an average if you take less than a drink each day, it can contribute to overall weight loss.
Control your anxiety levels
In times of stress, you tend to eat a lot or take resort to addictive measures like smoking or drinking. Such irresponsible actions can indirectly contribute to weight gain, and several other adverse health effects.
You need to keep your stress levels under control, as it triggers the release of adrenaline and cortisol hormones. Adrenal glands are responsible in producing emergency hormones adrenaline and cortisol, which increase hunger and promote fat storage in abdomen.
Calm yourself down in times of stress by doing yoga or meditation. You may also go for some aromatherapy for cooling your anxiety levels, thereby preventing associated health adversities.
Try performing some sort of physical activity on a daily basis. One of the most effective ways on how to lose belly fat naturally is to perform regular lower abdomen exercise. With a stunning combination of fiber and protein rich diet along with workouts, it can do wonders to your body.
Go for rigorous cardio or aerobic exercises in the morning or evening to get rid of unwanted belly fat. If you can spare 300 minutes every week to aerobic workouts, you can easily say goodbye to belly fat.