Losing weight is a challenge for many. It is even more evident in the fact that losing belly weight is highly challenging.
We often wonder why we cannot lose that fat clump on our bellies, no matter what we do. Losing belly fat is balancing eating the right food and doing the correct exercises.
So, let’s look at 5 effective ways to lose belly fat and live healthier lives.
5 Effective Ways To Lose Belly Fat And Live Healthy
If you lose weight in your belly area, you’re on the right track in terms of being healthy.
Losing stomach fat is one of the hardest, and if you succeed, you’re following the correct diet and workout regiment.
So here are 5 effective ways to lose belly fat through diet and training.
- Eat Plenty Of Food With Soluble Fiber
Foods with soluble fiber absorb water and help slow down food when going through the digestive system.
Studies show that soluble fiber foods make you feel full for longer, making you eat less naturally. It also reduces the number of calories your body absorbs from various foods. Both of these factors are causes for fiber to promote weight loss.
Include high-fiber foods in your diet, like the following:
- Brussel sprouts
- Follow A High-Protein Diet
Proteins play a vital role in your body. They are also a beneficial nutrient for weight management.
When you eat high-protein foods, it increases the PYY hormone, which is a fullness hormone. Therefore, eating high-protein foods promotes fullness and decreases your appetite, which helps in weight management.
Eating high-protein foods also increases your metabolic rate and supports muscle mass retention when losing weight.
Eat protein-rich foods such as the following to lose belly fat.
- Lean meat
- Whey protein
- Avoid Foods That Include Trans Fat
Unsaturated fats are pumped hydrogen to create trans fats. Common foods that have trans fats include fat spreads, margarine, and various packaged foods.
Trans fats are the source of many health issues, including heart disease, inflammation, abdominal fat gain, and insulin resistance.
Always read the ingredients list before buying any packaged foods from the store. Trans fats are usually mentioned as partially hydrogenated oils on labels.
Whether you plan to lose weight or not, it’s best to avoid eating foods that contain trans fats to protect your health.
Foods that include trans fats are:
- Fat spreads
- Commercial baked goods (e.g., cookies, cake, and pies)
- Frozen pizza
- Microwave popcorn
- Refrigerated dough
- Fried food, including french fries
- Coffee creamer (non-dairy-based)
- Avoid Consuming Sugar As Much As Possible
Sugar is an enemy for those who want to lose belly fat. Fructose content in sugar leads to various chronic diseases, especially when taken in excess. These diseases include heart disease, obesity, type 2 diabetes, and liver disease.
Studies show the link between excess sugar consumption and increased abdominal fat.
Avoid high-sugar foods, including cookies, candy, cakes, pies, donuts, sweet pastries, and sweetened drinks such as soft drinks and energy drinks.
- Perform Resistance Training
Strength training or weight lifting is resistance training vital to preserve and gain muscle mass.
Resistance training benefits people with type 2 diabetes, prediabetes, and fatty liver disease. Apart from these, it also helps lose abdominal fat.
Get advice from a certified personal trainer for strength training or weight lifting. Combine resistance training with aerobic exercises to reduce belly fat for better results.
Other Ways To Lose Belly Fat
Below are a few other ways to lose abdominal fat.
- Avoid drinking too much alcohol.
- Engage in activities that relieve stress. (e.g., yoga and meditation)
- Reduce the amount of carbs you eat. (incredibly refined carbs)
- Get at least 7 hours of quality sleep.
- Monitor your food intake and workout sessions.
- Eat foods rich in omega-3 fatty acids. (e.g., salmon, tuna, mackerel, etc.)
- Eat probiotic foods like yogurt or take probiotic supplements.
- Drink green tea.
- Try intermittent fasting.
- Avoid eating processed foods.
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Benefits Of Losing Belly Fat
Here are the benefits you gain from losing belly fat.
- You’ll lower your risk of getting diabetes.
- You’ll have more control over your blood sugar levels.
- Your blood pressure will stay healthy, reducing your risk of cardiovascular disease.
- You’ll be at low risk of getting various ailments, including arthritis and cancer.
- You’ll be in a better mood.
- You’ll sleep better.
How Much Belly Fat Is Unhealthy?
Your waist size determines if you have unhealthy belly fat or not. Here is a guide on how to determine it.
- A waist measurement of 35 inches or more in women is a concern.
- A waist measurement of 40 inches or more in men is a concern.
The greater the waist size, the more you need to be concerned about your belly fat and overall health.
Signs That Indicate You’re Losing Belly Fat
Following are a few signs that indicate you are succeeding in your journey towards losing belly fat.
- You feel a sense of well-being.
- You’re less hungry all the time.
- Your clothes fit better, especially bottoms.
- You notice a change in weight on the scale.
- You look leaner.
- You have more energy than before.
Following the above tips will help you lose belly fat and live a better and healthier life. You will notice an overall improvement in yourself and feel energetic.
Be mindful of your diet and exercise, and you’ll lose belly fat sooner than expected.
What Exercise Burns The Most Belly Fat?
Crunches are believed to be the most effective for reducing belly fat. It is because crunches sit on the top regarding fat-burning exercises.
Which Foods Burn Belly Fat?
These five foods can help burn belly fat: Oats, leafy greens, avocado, raspberries, and nuts.
What Happens To Belly Fat When You Lose It?
Fat is converted to carbon dioxide and water. You exhale carbon dioxide while the water gets mixed into your circulation and comes out of the body as sweat or urine.
Why Is It Difficult To Lose Belly Fat?
The abdominal area has more fat cells that respond very poorly to ‘lipolysis’ or the fat-burning process. As a result, stomach fat is released exceptionally slowly compared to fat released in other parts of the body.