Belly fat is one thing nobody like – the feelings that comes with it is not just it but unfortunately, it had become a menace to some people even after using the “so-called” preventive measures. If you are one of these people, don’t lose hope yet and try out these tips on how to get rid of belly fat.
Proven Methods To Get Rid Of Belly Fat
1. DON’T EAT SUGAR
The best advice you will ever get is asking you to avoid added sugar and sugar-sweetened beverages like plague… You know why? Cause it is harmful to your body and go opposite direction with your aim. The composition of sugar is half fructose and half glucose and taking enough fructose makes the liver turns it into fat. This then leads to increased fat in the body. Not even that, taking sugar-sweetened beverages add extra calories to the body leading to weight gain so avoid sugar at all cost.
2. EXERCISE AS MUCH AS YOU CAN
Engaging in aerobic exercise is one of the sure way to lose those extra fat in your belly and get back to your required shape. This exercise can be jogging, running, biking, swimming or anything that will increase your heart rate. This helps in burning the extra calories in the body. According to a study, jogging the equivalent of 12 miles a week is enough to melt belly fat.
3. CUT DOWN YOUR CARBOHYDRATE INTAKE
If there is one single things you must have heard concerning how to lose weight, it is cutting the intake of carbohydrates and interestingly, this had been supported by numerous studies. Carbs are usually high in calories and not a friendly diet for a person wanting to shed off some fats. Cutting down carbohydrates will make your appetite go down and also lose weight. It had been ascertained that eating low carbs is more effective than low fat diet.
4. EATING MORE PROTEIN
Do you know that protein is essential for a slimmer you? Your body starts to produce more insulin as you age, this is because your muscle and fat cells aren’t responding to it properly. And as we know, Insulin promotes fat storage especially around your belly. One of the diet that will protect you against insulin resistance is protein. The result of a study carried out proved that obese women who followed a diet for eight weeks that was roughly 30% protein, 40% carbohydrates, and 30% fat lost more fat than women who stuck to a plan that was 16% protein 55% carbs, and 26% fat.
5. EATING FIBER RICH FOOD
Eating viscous fiber can help in getting rid of belly fat. This is because they bind water and form a thick gel that sit in the gut which dramatically slow the movement of food through your stomach and small bowel. This slow down the rate of digestion and absorption of nutrients thereby leading to a prolonged feeling of fullness and reduced appetite which then keeps you away from food.
6. PRACTICE YOGA
Practice Yoga is one of the best ways to get rid of belly fat. According to a study carried out in 2012, postmenopausal women who tried Yoga for 16 weeks reported significant reductions in visceral fat. For those that may not like Yoga, any sort of relaxation exercise even simple deep breathing can help, the main idea is to lower levels of the stress hormone cortisol which is linked to belly fat.
7. TRACK WHAT YOU EAT
This is one of the best ways to get rid of belly fat and the last on my list. Why do you need to track what you eat? This is because you need to know if what you are eating is adding to the problem. You don’t have to do this every time because it may bore you but ones in a while, try and know the calories and other nutritional information of what you eat and equate it with your body need to see if it balance or you need to make adjustments.
The above tips are proven ways of how to get rid of belly fat in a healthy way to avoid other forms of complications. Have you tried any? Let me hear from you.