Most of us consider belly fat to be just a nuisance that is causing clothes to not fit anymore. We also don’t like the look belly fat gives to our body image. While in reality, it is much more harmful than aesthetics and far more insidious than harming our body image. Visceral fat is a type of belly fat that is considered a significant risk factor for health conditions such as heart disease and type 2 diabetes. The risk of metabolic disease is predicted by using the body mass index to classify an individual’s weight. Although many health organizations use this method, it can be misleading. Studies have shown that the risk of an individual who has excess belly fat is increased even if they appear thin otherwise.
There is no doubt that it is incredibly challenging to lose fat from the belly area. However, there are a few things that you can do that can help you to lose stubborn belly fat.
Have A Diet Which Is High In Protein
One of the best ways to manage your weight is by adding protein to your diet. The fullness hormone PYY is responsible for making you feel more full and decreasing your appetite. If you add high amounts of protein to your diet, it increases the release of this fullness hormone. Protein also helps you retain muscle when you are trying to lose weight and keep your metabolic rates high. Studies have shown that you are likely to have less abdominal fat by eating more protein than a low protein diet. Good protein sources that you can include in your everyday diet can consist of beans, legumes, lentils, eggs, fish, whey protein, and lean meats. Stick to low-fat proteins such as plant-based proteins for even more satiety as they come filled with fiber.
Reduce The Number Of Refined Carbs
Another great way to lose abdominal fat is by cutting back on the carbs. If you are overweight or at higher risk of type 2 diabetes, having a diet consisting of less than 50 grams of carbs per day will be hugely beneficial. If you are looking to improve your metabolic health while also reducing your belly fat, you don’t need to follow a stringent low carb diet. You can get good results just by replacing the refined carbs in your diet with unprocessed high-fiber starchy carbs. A study has revealed that people who have consumed whole grains at a high amount are 17% less likely to develop excess abdominal fat than those who have taken a more refined grains rich diet. So, cut out white sugar, white flour, white rice, and incorporate more brown rice, oats, and whole grains.
Get Good Quality Sleep
You might be surprised to know that good sleep also plays a vital role in managing your weight. Studies have shown that you might gain more weight along with belly fat if you are not getting sufficient sleep at night. A study conducted on 16,000 women over a period of 16 years has revealed that individuals who were able to sleep for less than 5 hours per night were more likely to gain weight than those who could sleep for 7 hours or more every night. Having a good quality of sleep is also very essential for better health and well-being, and it promotes weight loss and loss in belly fat. , Therefore, if you think you might be suffering from sleep disorders such as sleep apnea, you should consult with your doctor to determine treatment options.
Add Apple Cider Vinegar to your Diet
There are many health benefits to drinking apple cider vinegar, lower blood sugar levels being one of them. Several animal studies have revealed that apple cider vinegar has acetic acid, which reduces the storage of abdominal fat. A controlled study over a 12-week period performed on clinically obese men revealed that taking 15ml or one tablespoon of apple cider vinegar per day resulted in losing half an inch off their wastes.
Modest fat loss can be achieved by taking 1-2 tablespoons of apple cider vinegar per day. Undiluted vinegar may erode your teeth enamel, so be sure to dilute the vinegar with water before you drink it.
Add a Lot Of Soluble Fiber To Your Diet
Water is absorbed by soluble fiber, and it serves to slow the food down as it passes through your digestive system. This particular type of fiber also helps you to feel full for longer, making you eat less and lose weight as a result. This type of fiber may also help decrease the number of calories absorbed in your body from food. A study conducted on over 1100 adults over 5 years has revealed that belly fat has been reduced by 3.7% by increasing the intake of soluble fiber by 10 grams. There are excellent sources of soluble fiber foods that you can consume every day. Some of them include shirataki noodles, blackberries, avocados, flax seeds, and brussels sprouts.
Avoid Sugary Foods & Beverages
If you consume excess amounts of sugary foods, your body will be prone to several chronic diseases due to fructose in sugar. Fatty liver disease, heart disease, obesity, and type 2 diabetes are just a few health conditions. Studies have also linked increased abdominal fat with consuming high sugar. So you must drastically limit your intake of not just refined sugar but also healthier sugars such as honey, maple syrup, or dates so that your belly fat can be neutralized. If you must have sugar, opt for the natural sugars over highly refined processed sugars – and consume it sparingly.
This is also true in the case of beverages that are sweetened with sugar. Such beverages use high-fructose corn syrup, which is a key factor in making you gain belly fat. Various studies have shown that increased amounts of fat in your liver are directly linked to sugary drinks. Some studies have revealed that sugary drinks have a more detrimental effect than sugary foods. This is due to your brain not processing liquid calories in the same manner it processes solid foods, resulting in storing the calories as fat. So it’s best to totally avoid beverages that are sweetened by sugar, such as punch, sweet tea, and soda. Even diet soda should be avoided.
Combine Different Methods To Alter Your Lifestyle
It is important to recognize that one of these healthy habits alone is not enough. You must incorporate all of them together to get the best results. Moreover, when you combine the tips above with some exercise, you will see they constitute a part of a larger, healthier lifestyle. Avoiding highly processed foods, sugar, and switching to more lean proteins, plants, and fiber-rich foods will completely transform your body in a short few months. Pair that with good sleep hygiene, minimum of 30-minute activity every day, and you are well on your way to a trim body and a healthful life full of happiness and well-being. Make 2021 the year you get back into your skinny jeans once and for all!