Belly fat is not just a problem; it looks awful. Having belly fat can lead to different diseases, including diabetes and heart attack. Because of this reason also, losing belly fat is very necessary for health.
If you have a lot of fat around your waistline, immediately you should take some steps for getting rid of this. Do you have belly fat? If yes, don’t worry! We are here for you.
Like you, many people want to get rid of their belly fat. They might have tried every possible way to get rid of belly fat. But even after that, they are not able to.
If you are one of them, this article is absolutely for you. We have made a list of some of the ways of losing belly fat. These all ways are evidence-based.
So without doing delay, let’s jump towards our article.
Table of Contents
Added sugar is not suitable for health. Studies have proved that it has harmful effects on metabolic health. Sugar is made up of half glucose, half fructose. In only a significant amount, the liver can metabolize the fructose.
Liquid sugar is even more harmful than solid one. Liquid calories will not get registered by the brain. So when you drink sugar-sweetened beverages, you will intake more total calories.
Consider decreasing the amount of sugar in your diet and also avoid sugary drinks, including sugar-sweetened beverages, fruit juices, sugary sodas, and different high-sugar sports drinks.
But you cannot compare these with the fruits. Fruits are healthy and have a fibre that decreases the harmful effects of fructose.
Start reading the labels if you want to cut back on the refined sugar. Even the foods which are said as healthy foods may consist massive amount of sugar.
Protein is the best macronutrient when it comes to the topic of losing weight. If your goal is to lose weight, adding protein to your diet will be the best way at all.
It will help in losing weight, but it will also be beneficial for regaining weight.
Many pieces of evidence show that protein works for losing belly fat. Studies have also shown that protein reduces the risk of gaining fat again within five years.
It is proved that refined carbs and oils increase the amount of belly fat, whereas fruits and vegetables decrease the amount of belly fat.
It will be very effective for your health to maximize the intake of high-protein foods like fish, eggs, legumes, seafood, nuts, meat and dairy products. These products are considered to be a good source of protein.
You can also add the quality protein supplements like whey protein to your diet. It will help you to boost your total intake as well as is healthy for health.
Moreover, consider cooking the foods with coconut oil. It is also said that coconut oil also helps in reducing belly fats.
If you want to lose belly fat, immediately stop using carb in your diet. Many studies have also said that using a carb can increase belly fat.
Diet without a carb can also lead to the quick reduction of water weight. It will show instant results. The studies also prove that the proportion of the fat lost on a low-carb diet can be very dangerous.
Especially if your protein intake is high, avoid refined carbs like sugar, white bread, candy, etc. If you want to lose weight faster, consider reducing the carbs to only 50 grams per day.
Moreover, low-carb is not just beneficial for weight loss. It can also reduce the risk of different kinds of diseases like diabetics.
Dietary fibre is a primarily indigestible plant matter. It is claimed that the rating of a lot of fibre can help in losing weight. We are not saying it is false, but keep in mind that all fibres are not the same.
It mostly seems to be soluble and viscous fibres that can affect your weight. These kinds of threads bind the water and form a thick gel.
This gel can slow down the movement of foods through the digestive system. It slows down the absorption and the digestion of the nutrients. It will result in a feeling of fullness and reduces appetite.
One study found out that intake of 10 grams of soluble fibre per day resulted in a reduction in fat in the abdominal cavity by 3.7%.
What this all shows are that soluble fibre can be very effective in reducing harmful belly fat. One of the best ways of getting more fibre is to eat a lot of fruits and vegetables.
You can also try a fibre supplement like glucomannan. This is considered one of the densest dietary fibres.