One of the common questions I get is “how to lose belly fat? I have tried several method but nine seems to work. When I ask what are the methods you have tried? Then you’ll hear I do sit-ups every day, I cut down my calorie intake, drink herbal teas and so on.
Belly fat can be so bad, not just a problem. In fact type-2 diabetes and heart diseases are linked to having lots of fats in the abdominal region, as show by a research. So losing belly fat has lots of benefits for your health and help prolong your life.
How To Measure Belly Fat
A simple measuring tape can be used to measure your belly fat. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is considered
For this reason, losing belly fat has massive benefits for your health and can help you live longer.
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.
Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as central obesity. A condition that occurs when there is excessive abdominal fat. That is built up to the extent that it is likely to affect your health.
Fortunately, there are a few proven methods you can try to lose your belly fat quickly.
Here are evidence-based ways to lose belly fat quickly.
1. Avoid Sugar and Sugar-Sweetened Drinks
Sugar is the major factor behind pot bellies. Increase in sugar intake also increases the level of insulin in our body. Insulin is an essential hormone made by the pancreas. It allows your body to utilize sugar (glucose) from carbohydrates for energy or to store glucose for future use.
Insulin is also responsible for keeping your blood sugar level from getting too high (hyperglycemia) or too low (hypoglycemia).
Study shows that high sugar diet has harmful effects on the body metabolism, it increases the insulin level in the and makes a person to feel hungry more often. So reduction in the level of sugar intake greatly decreases the belly fat and also excess sugar increases the belly fat.
Since sugar is a combination of glucose and fructose, when a lot of added sugar is eaten, it overloads the liver with more fructose and the liver is forced to convert it into fat, because liver can only metabolize fructose in a significant amount.
Studies show that an increased intake of sugar-sweetened beverages are linked to a 60% increased risk of obesity in children.
2. Eat More Protein
Protein is the most essential nutrients when it involves losing weight. This is because it has higher Specific dynamic action, also known as thermic effect, in the body than other foods.
As shown by study, this means that your body burns more fat when processing proteins foods than it does when processing carbs and fat, and thereby reducing belly fats.
Since protein helps in repairing worn out cells and tiny tears caused by strength training in your muscles, it is important to eat at least 70 grams of protein snacks before workout everyday. We’re all guilty of satisfying those burrito cravings after going hard at the gym because we’re super hungry. This results in eating more calories than you’ve burnt and end up with excess belly fat.
3. Eat Less Carbs
No doubt carbs are needed for energy, but the problem is some people eat more than the required daily intake.
Carb restriction is the fastest way to lose belly fat, as shown by a study, this is due to decrease in your appetite. This will subsequently leads to reduction in the fat around the abdomen.
Too much carb in the body is stored as fat, which increases belly fat. Unless you’re planning to gain more weight, maybe a skinny person, cutting down carbs like potatoes, pasta, rice, breads and increasing veggies and fruits intake is the sure way to lose fat.
Avoiding the refined carbs like sugar, candy, white bread, and keeping your protein intake high should, however if you plan to lose weight quickly, then reducing your carbs intake to about 50 grams/day is effective. Your body will then enter ketosis stage, killing your appetite and encouraging your body to burn more fats for energy.
4. Eat More Fat
Yes, eating more healthy fat doesn’t make you fat, bad eating habits, lack of exercise and bad nutrition do. This is because your body doesn’t store fat so much.
The best source of fat to lose belly fat is fish oil, which naturally increases fat loss and testosterone level. Eating healthy fat in the form of mono-unsaturated and poly-unsaturated fats help you feel more satisfied with your meals.
The national media spokesperson of the Academic of Nutrition and Dietetics, Yasi Ansari, said unsaturated fatty acids from Olive oil, eggs, nuts, avocado and so on is recommended for boosting diet. This is because they promote satisfaction in diets and various health benefits when consumed moderately.
Adding avocado into salads, having a little peanut butter with your snacks after a work-out and eating salmon are sure ways to increase intake of healthy fats.
5. Increase Fiber Intake
Eating more food that are rich in fiber such as whole grain breads, beans, legumes e.t.c. helps in taming your hunger, because fiber helps in slowing down digestion.
A study shows that increasing fiber intake greatly reduces fat in the body, promoting weight loss. This is essentially useful for people that have hard times following a strict diet.
These types of fiber helps in binding water, thereby forming a thick gel that “sits” in the gut.
This gel is responsible for slowing down the movement of food through the digestive system, slows down digestion and the absorption of nutrients in the body. This helps in reducing appetite and promoting a feeling of fullness.
Eating lots of plant foods like vegetable, fruits, cereals and legumes are the best way to get more fiber.
6. Reduce Alcohol Consumption
Reducing fat causing food is as good as reducing fat causing drinks. Though alcohol is OK for consumption, but to lose belly fat, beer and sweetened alcohols should be avoided.
Pear shape, pot belly and man boobs are common in beer drinkers (man), especially as they are getting older.
Alcohol also put more stress on your liver as it has to do more work cleaning the toxins from your body. This can greatly alter the building of muscles.
7. Increase Your Water Intake
Water is an important component of a balanced diet, as it helps to regulate the body metabolism. As you’ve probably heard that drinking more water will promote weight loss. This is because drinking plenty of water helps in boosting body metabolism and cleansing of waste from the body. Thereby acting as an appetite suppressant.
Keeping your body hydrated will help in flushing out toxins and other harmful waste, and preventing any fluid retention. This however helps you look slimmer and younger as it lessen belly projection. So if you really want to reduce your belly fat, make it an habit to drink 8 – 10 glasses of water daily.
Drinking more water also stops your body from retaining water, helping you to drop more pounds of water weight.
4 Steps To Get Hydrated Perfectly.
STEP 1: ALWAYS DRINK BEFORE YOU EAT
Drinking water before each meal makes you fuller, this is because water is an appetite suppressant. A research shows drinking water before meals results in an average reduction in the intake of 75 calories per meal.
STEP 2: AVOID CALORIE-FILLED DRINKS.
Avoiding sodas and juices and replacing them with water will help you to lose more weight. If water tastes boring to you, try to add a slice of lemon. This combination is super, because lemon contain pectin, a chemical which help reduces food cravings.
STEP 3: DRINK MORE COLD WATER.
Cold water helps in boosting body metabolism because your body burns more calories when trying to warm the water up, thereby helping you to lose more weight.
STEP 4: DRINK WATER BEFORE HITTING THE GYM
Since water helps in preventing muscle cramps and keeps your joints lubricated always, drinking water before exercise helps you work out longer and harder, losing more weight.
8. Get Adequate Sleep
According to a research, being short on sleep greatly affect you body weight. This is because sleepless nights or short sleeps are perfect recipes for weight gain.
According to a sleep scientist, most people know how to cut down down calories and do more exercises, but know nothing about sleep deprivation.
Sleep deprivation is a critical components of weight gain. This is because insufficient sleep promotes hunger and appetite, which could lead you to eating more. This greatly increases your weight.
Another research shows, sleep deprivation also increases the level of Ghrelin hormone Leptin hormones. Ghrelin hormone is an hormone that is responsible for stimulating appetite, increasing food intake and promoting fat storage.
While sleep deprivation also decreases levels of satiety/fullness hormone called leptin hormone, which could promote overeating and weight gain.
9. Do More Exercises
Full body strength training helps in building more muscle, thereby replacing body fat. And since muscle is metabolically active, more calories will be burnt after working out. This will greatly reduce the amount of fat in your body and increases the metabolic rate,
When your metabolic rate is increased due to muscle growth, this will help you lose more weight.
As shown by a research, some aerobic exercise like walking, swimming and running has been known to greatly reduce belly fat.
Regular exercises also leads to inflammation reduction, decreased blood sugar level and improve other metabolic abnormalities that are known to cause increase in belly fat.
10. Limit Your Stress
Stressing yourself too much greatly affect your weight. It can increase or decrease your weight, as shown by current research .
Too much stress can disturb every part of your body. To much can cause headache, unhealthy eating habit and an increase in the level of cortisol hormone. Stress-eating only promotes unhealthy eating which grows your belly fat rather than reducing it.
Cortisol hormone is a stress hormone that promote increased appetite and cravings to eat junk food, which make accumulating fats a lot easier. Too much stress also increases the adrenaline hormone, called fight and flight hormone.
Why? When the body is stressed to a certain degree, it does what it thinks which in most cases is overeat. The body activate the survival mode (fight or flight mode). This is because the body thinks you’ve used your stored calories to deal with the stress and think you need to replenish those calories. Even though those calories are’t used up.
So easing your stress could greatly help in lowering your belly fat and promote good health.
Tips To Ease Your Stress:
- Meditate and try to do some exercises like yoga, taichi and so on but don’t overdo it. This will help clear your mind and stop those comfort-food impulses.
- Talk to family and friends. This will help you to get more support and someone to lean on for help and advice.
- Try listening to music.
- Read More books
- Make sure you’re getting enough sleep too, as discussed above.
Effects of Weight Gain (Too much Fat)
- Too much fat in the body can cause high blood pressure.
- It can also cause Diabetes
- Heart Diseases.
If you think stress is the major factor for your weight gain, embracing good habit to help you get back your old self is the best.
Eat healthy foods, do more exercises and do things that relaxes your body and make your happy.