Belly fat is the accumulation of fat in parts of the human abdomen. Losing this abdominal fat is a common goal among many people striving for bodyweight loss. Too many fats in the body can, in turn, lead to diseases like heart failure and diabetes. Due to these diseases losing your abdominal fat is a positive step towards a long well-being life and obviously, a healthy one to be precise. One can manage to measure abdominal fat by the use of a tape measure. Measurement around the waist of length more than 88 cm in men and 102 cm of length in women suggest that one has abdominal obesity. Here we shall focus on the main strategies that will target reducing the fat within the belly area rather than any other part of the body. Listed below are well-practiced and positive evident ways to lose your lower body fat.
1. Avoid the intake of sugary foods and drinks
Sugar is one of the main catalysts in weight gain. Foods rich in sugar are not good for your health. Scientifically, excess sugar has high levels of fructose, glucose, and GA lactose. Excess of these sugars are stored as fats around the liver and belly. The sugar element is divided into glucose elements and the fructose element. When you have too much sugar, the body liver gets tired of digesting fructose and in turn, converts it to fat. This consequently causes insulin resistance to control excess sugar, therefore, causing more metabolic difficulties. Liquid sugar is hazardous because the brain does not record liquid calories compared to solid calories; therefore, one can end up taking more calories into the body. In young children, 60% develop obesity when having sugary beverages every day source: OGLF (Our Good Living Formula) Beauty Product Reviews.
For good and healthy belly fat loss avoid sugar in your meals and completely stop having sugary drinks. These drinks include common soda, fruit juices, and other sugary sports drinks. Before buying a product, make sure you check whether it contains refined sugars. Note that even well-marketed health products can also contain some sugars. Beware that not the whole fruit contains the sugars, other fruits have fiber and roughage which can help your body in counteracting the sugar.
2. Eat more protein
Make Protein your main nutrient in reducing weight. Research shows that protein helps reduce sugar cravings by approximately 60%. Proteins also boost your body metabolism burning 80 to 100 calories in a day, thus assisting in calorie reduction. So, if your main goal is losing your belly fat, adding more protein into your diet is one of the most effective ways of dealing with the fat. Even though it helps you in losing weight, it also ensures that there is no, or low, weight regain. Studies indicate that people who eat more and good protein foods have less belly fat. Another study creates evidence that more protein reduces the amount of belly fat gain in women. Foods like eggs, fish, meat, and dairy products are your main sources of proteins, and you should increase these in your diet. If you find it hard to have more protein foods in your diet, you can also use protein supplements such as whey protein. This is a convenient and healthy way to increase your protein intake.
3. Eat fewer carbohydrates
Eating fewer carbs is one of the most effective ways to lose excess fat. Studies show that less carb intake leads to less appetite, thus weight loss. Many control studies show that low carb meals are three times better for weight loss than taking low-fat content meals. Low content of carbs in the diet leads to a quick loss of water weight. Fewer carbs leads to fast weight loss; therefore, it’s an easy and convenient way for you. Low carb meals target to reduce harmful abdominal fats around the liver and surrounding organs. Examples of refined carbs which you should reduce from your diet include white bread and candy. For fast weight loss, some people reduce the number of carbs in meals by 50grams a day. The fast weight loss is achieved by a process that entails the burning of fats to use it as fuel and also reduces your appetite. This process is called ketosis. Low carb also has other health benefits to people with diabetes mellitus.
4. Eat foods rich in fiber
The fiber in foods is specifically the plant matter which cannot be digested. Feeding on food rich in fiber leads to significant weight loss, but it depends on the kind of fiber. The most vicious and soluble fibers are the most appropriate for weight loss. This is because they combine with water and form a thick sticky gel which slows down the movement of food in the gut. It also leads to slow nutrient absorption where one will feel full, therefore reducing food appetite. One review reveals that 14 grams of fiber added into the diet a day leads to a 10% reduction of calorie intake and therefore leads to a weight loss of about 2kg in 4 months. Another five-year study revealed that 10 grams of the soluble fiber diet caused a 3.7% loss of the amount of abdominal fat. All this implies that belly fat can be well eradicated by a soluble fiber diet. Foods with insoluble fiber include vegetables, fruits, cereals, and oats. Fiber supplements include glucomannan which helps in weight loss.
5. Exercise regularly
Exercise is the best thing one can do to keep fit and healthy. Weight lifting and full-body exercise reduce full body weight. Aerobic exercise, namely running, walking exercise, and swimming will reduce fat majorly on the belly. Exercise also helps maintain weight and prevent one from belly fat regain. Also, it links to abridged blood sugar levels, controlled metabolic rate, and inflammation reduction.
6. Monitor your meals intake
Planning your food calendar helps achieve more specific belly fat loss goals, such as increasing protein intake and reducing carbs intake.
Belly fat is commonly linked with the risk of having certain diseases such as diabetes and heart failure. Most people reduce their abdominal fat in advance to counteract these diseases. The key things to observe to reduce belly fat start from changing the lifestyle up to a healthy diet and exercising regularly.