Belly fat is not just a problem it looks really bad. In fact, having belly fat can lead to different diseases, including, diabetes and heart attack. Because of this reason also, to lose belly fat is very necessary for health. If you have a lot of fat around your waistline, immediately you should take some steps to get rid of this.
Do you have belly fat? If yes, don’t worry! We are here for you.
Like you, there are many people who want to get rid of the belly fat. They might have tried every possible way to get rid of belly fat. But even after that, they are not being able.
If you are one of them, this article is absolutely for you. We have made a list of some of the ways of losing the belly fat. These all ways are evidence-based.
So without doing delay, lets jump towards our article.
Don’t eat sugar and sugar-sweetened drinks
Added sugar is not good 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 the solid one. Liquid calories will not get registered by the brain. So when you drink the sugar-sweetened beverages, you will intake more total calories.
Consider decreasing the amount of sugar in your diet and also avoid the 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 which decreases the negative effects of the fructose.
Start reading the labels if you wanna cut back on the refined sugar. Even the foods which are said as healthy foods may consist a huge amount of sugar.
Eating more protein is a good way to reduce belly fat
Protein is the best macronutrient when it comes to the topic of losing weight. If your goal is to lose weight, adding the protein to your diet will be the best way at all.
It will not only help in losing weight, it will also be very helpful for regaining of the weight if you ever decide to leave your efforts of weight loss.
There are many pieces of evidence which show that protein really works for losing the belly fat. Studies have also shown that protein reduces the risk of gaining fat again within the time period of five years.
It is proved that the refined carbs and the oils increase the amount of belly fat whereas the 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 in your diet. It will help you to boost your total intake as well as is healthy for health.
Moreover, consider cooking foods with coconut oil. It is also said that coconut oil also helps in reducing the belly fats.
Cut carbs from your diet
If you want to lose belly fat, immediately stop using carb in your diet. Many studies have also said that using a carb can result in an increase of the belly fat.
Diet without a carb can also lead to the quick reduction of the water weight. It will show instant results. It is also proved by the studies that the proportion of the fat which is lost on a low-carb diet can be very dangerous and also can lead to different diseases.
Especially if your intake of protein is high, avoid the refined carbs like sugar, white bread, candy, etc. If you wanna lose your 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.
Consider eating foods which are rich in fibre, especially the viscous fibre
Dietary fibre is a plant matter which is mostly indigestible. 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 kind of fibres is not the same.
It mostly seems to be soluble and viscous fibres that can effect on your weight. These kinds of fibres bind the water and form a thick gel.
This gel can slow down the movement of the 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 the amount of fat in the abdominal cavity by 3.7%.
What this all shows are that the soluble fibre can be very effective in reducing the 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 most vicious dietary fibres.