How to reduce Belly Fat – 15 Tips that work
Understanding how to lose belly fat is not something from another world. Doing this can be as simple as adopting better eating habits on a daily basis.
Localized fat in the belly can disrupt the physical and psychological health of a person.
People who have more belly fat tend to have more visceral fat as well.
This type of fat facilitates the development of various diseases like diabetes, high blood pressure, heart problems, insensitivity to insulin and several others.
Preserving the famous “tummy” is as if you were cultivating a time bomb for the future.
As if that were not enough, having abdominal fat is simply bad in what concerns the aesthetics of the body.
No matter how heavy you train and how good the rest of your body is, if your belly is protruding, all progress can go down.
The big problem is that losing belly fat is not an easy task.Mainly because burning localized fat is highly unlikely.
But this is not the end of the world either.
To learn how to lose belly fat we need to focus on burning fat as a whole and the belly will just disappear as a result.
Through the tips given below we can speed up the process of losing belly fat.
And rest assured, you will not need to buy any miracle supplement or fitness training machines.
The text tips are actually habit changes that will not only amplify but lose belly fat faster but will improve your health and well being as well.
How to Lose Abdominal Fat
1 Consume more soluble fiber
When we ingest soluble fiber, it absorbs water around it and turns into a kind of gel that helps slow down the speed that food passes through the digestive system.
This makes you feel hungry for longer by decreasing the amount of food you eat during the day.
Consumption of this type of fiber also alters the glycemic load of the meal, causing less insulin to be released to control blood glucose levels.
What does this mean for you?
Less chance of the calories ingested in the meal being stored as fat.
In short, including fiber in every meal will amplify the speed we can lose abdominal fat faster.
Common sources of soluble fiber in the diet:
-All types of fruit, but especially oranges and mangoes;
-All types of vegetables, but especially broccoli and Sweet potato.
2 Eliminate completely the consumption of trans fat
Trans fats are created by adding hydrogen to vegetable oils (hydrogenated fat).
This type of fat is linked to an increase in body inflammation, heart disease, insulin resistance and accumulation of abdominal fat.
Some common foods that contain trans fats (and which you probably did not know):
- Cakes, pies and most sweets of this kind;
- Practically all the biscuits / biscuits;
- Virtually all fried foods that are sold in fastfood restaurants;
- Microwave popcorn;
- A multitude of frozen foods.
Many other products also use trans fats, so it is important to always look at the nutrition factsheet for the foods you use daily.
3 Fasting intermittently
With intermittent fasting it is possible to optimize the action hormones like GH and insulin to create environment more conducive to fat burning.
In addition, it is extremely simple to do intermittent fasting, it is possible to start right now, without having to buy specific foods or supplements.
Just fast for 16 hours a day and feed on a window of 8.
This way you will already be getting the benefits of fasting intermittently.
4 Avoid alcohol consumption
In simplistic terms, the more frequency and amount of alcohol you consume, the less muscle mass and more fat you may have.
It is no secret that alcohol consumption can affect their health and gains, but studies still suggest that there is a direct link between excessive alcohol consumption and fat accumulation in the waist area.
Of course, drinking sporadically and in controlled amounts will hardly influence your progress.
The problem is in quantity and frequency abuse.
Briefly, if you drink often and have abdominal fat, you do not have to be a genius to know how this is messing up how to lose belly fat.
5 Be absolutely sure that you are ingesting enough protein
Intake of enough protein is not only useful for hypertrophy.
This macronutrient also releases hormones that control hunger.
Protein also speeds up metabolism.
Several studies have shown that people who ingest more protein have less abdominal fat than those who eat less protein.
Make sure you are ingesting something close to 2g of protein per pound of body weight per day.
Healthy people do not have to fear moderate consumption of protein.
In fact, this is essential for health and for losing abdominal fat.
6 Avoid stress
Chronic stress causes you to gain more abdominal fat by producing cortisol (also known as stress hormone).
Research has shown that high (and persistent) levels of cortisol may increase appetite and lead to accumulation of abdominal fat.
How to avoid stress completely, is something impossible, what we can do is reduce it to the maximum.
Some tips to reduce stress from day to day:
- If you usually watch movies and series, give preference to comedies;
- Listen to your favorite songs whenever possible;
- Breathe through the nose (not through the mouth), this decreases anxiety and cortisol;
- Do not worry about situations where you can not have control (for example: what your girlfriend does or does not do), this generates unnecessary and constant stress;
- Regardless of what happens, always keep in mind that expecting the best and the worst generates the same job, that is, expect the best and have less stress.
As much as these tips seem to be cliches that came straight from a self-help book, do not ignore them.
There is a scientific rationale behind each and they actually work to lessen stress.
7 Avoid sugar
Sugar has a direct relationship with abdominal fat gain (11,12) and a multitude of other health problems.
If the goal is to understand how to lose belly fat fast, consider simply eliminating sugar from your life.
It is worth remembering that the problem is not just with refined sugar.
“Healthy” versions of sugar such as honey and brown sugar can also generate the same hazards if used in the same amount as the refined.
The human does not need sugar to survive and can turn any macronutrient into glucose if needed.
Also, eliminating sugar does not mean eliminating carbohydrates.
Especially complex carbohydrates that can bring numerous health benefits and can still quench your hunger.
8 Use coconut oil
Fat from coconut oil is one of the healthiest you can eat and studies suggest that eating this type of fat can decrease the fat you accumulate in response to calories consumed.
Coconut oil is also one of the healthiest oils for cooking.
Replacing your current oil with coconut oil will unite the useful to pleasant.
Just remember that just like any fat, coconut oil has enough calories. Use as little as possible.
9 Heavy training
Instead of adopting a circuit using light and colored weights, try heavy training focusing on the progress of loads.
Weight training in an intense way is the activity that can generate more muscle mass.
And the more muscle mass, the faster your metabolism will be.
Consequently, we can lose abdominal fat faster.
10 Sleep properly
Sleep well is important for various aspects of health including how much fat we can accumulate.
People who do not sleep adequately or for long enough (less than 7-8 hours) tend to accumulate more fat than people who sleep the most.
Even if you do not have time to sleep 8 hours a night, focus on getting as much sleep as possible within your limitations
11 Stop drinking fruit juice
Although it contains vitamins and minerals, a fruit juice can provide the same amount in sugars as soft drinks, which can cause the same problems (read abdominal fat gain).
Instead of drinking the juice, eat the fruit.
The whole fruit carries fibers that will delay the absorption of sugars and will not cause the malfunctions, it is as if nature provides the poison and the cure at the same time.
Natural juices made at home, along with bagasse, obviously will have more fiber, but still it is better to eat the fruit.
“And what am I going to take instead of the fruit juice?” There is a very common liquid called … water.
Now, you will not sabotage your whole plan to burn fat, just because you sporadically enjoy your favorite fruit juice.
The point here is that many people avoid soft drinks and other bad drinks but triple the consumption of fruit juice, disregarding that they will provide the same pump of calories and sugars.
12 Drink green tea
Tea has several health benefits, but what really interests us is that this tea is rich in caffeine and an antioxidant called epigallocatechin gallate (EGCG), both accelerate the metabolism and facilitate the loss of abdominal fat.
13 Insert apple cider vinegar into your diet
Apple cider vinegar, in addition to having several health benefits like green tea, also helps to lower blood sugar levels.
In a simplified way, this means that less fat can be accumulated.
One or two tablespoons of apple cider vinegar per day is enough to produce its benefits.
14 Insert cinnamon in your diet
Cinnamon brings several benefits to those who train, but the main one of them is the improvement in insulin sensitivity.
In simple terms, more insulin sensitivity means your body will be able to send more nutrients into the muscles (not fat reserves).
Three to six grams of cinnamon per day are already sufficient to generate this effect.
15 Train heavy with weights and do aerobics
Something obvious, but come on.
Training with weights will generate numerous adaptations in the body, from improvement in metabolism to increased levels of hormones that can burn fat like testosterone and growth hormone.
Aerobics when done moderately, can also improve metabolism, increase insulin sensitivity and even burn off some extra calories.
Both will be useful in burning fat and consequently burning abdominal fat.
Again, always consult a physician before starting to use a supplement or remedy, especially if you have health problems and / or are sedentary.
There is no magic formula when it comes to losing belly fat, but if you combine the tips of this text and incorporate it into your day to day, it will be possible to lose fat faster and consequently belly.
Also, it is essential that you consume fewer calories than you spend on the day , otherwise no tip or workout will be effective at this goal, the rest is only available to speed up this process.