11 Tips on how to lose belly fat
By: Better Mind
Tags: Belly Fat, Belly Fat Loss, Fat, Healthy Lifestyle, Fat Burning Foods

11 Tips on how to lose belly fat

Belly fat is a common struggle among many people today and for many it is because they are trying to fit into their favourite clothes. However health concerns should be more top list more so when you have a type of belly fat called Visceral Fat which raises the risk of having diabetes, hypertension, heart attack, stroke and even cancer.

People try all sorts of things to cut belly fat, and some are not proven as several myths surround the weight loss sector. Fortunately, researchers have come up with effective strategies.

Below we discuss 11 Top Tips on how to lose belly fat.

1. Avoid Stress

Stress makes you add weight by making adrenal glands release cortisol.

Remember, cortisol is the hormone associated with stress. People with high cortisol levels will have an increased appetite, meaning excess belly fat.

High cortisol levels will also make you gain weight centrally. Women with a big waist produce excess cortisol to combat stress.

It would help to take part in pleasurable activities to let go of stress. An example is yoga.

2. Limit Your Alcohol Intake

Some types of Alcohol like red wine, have some benefits when taken in low amounts. An example is that it lowers your chances of getting strokes. However, too much alcohol is harmful to your health. Research has shown the relation between alcohol and a fat belly.

It is advisable first to limit your alcohol intake if you want to have a flat belly. Quitting alcohol is an excellent move because alcohol also causes other diseases.

3. Fast

You can lose your belly fat naturally by fasting. Most people do intermittent fasting to lose fat. Here, you should fast 24 hours for two days a week or 12 to 18 hours a day. However, you should make sure you take balanced meals during that span.

Research has shown that fasting causes an 8% decrease in fats in thirty weeks. Avoid extended fasting because it deprives your body of the essential components. Always consult your doctor before starting any fasting program.

4. Take Green Tea

Green tea contains an antioxidant that has positive results for your health. This is why medics advise people to take green tea. A study has shown that green tea is most effective when you combine it with exercise.

Fat in your belly burns faster when you try activities like yoga. Green tea has antioxidants and low calories when taken sugarless.

5. Get Enough Sleep

You are more likely to eat more if you stay awake late in the night. A study has shown that people who sleep late have a higher mass index than others. Also, people who get less sleep gain weight faster.

Other advantages of getting enough sleep include;

• Calorie loss

• A better portion control

• Loss of fat

6. Take Water

Water is the healthiest drink for your body. It would help if you shunned taking any other beverage besides water when beginning dieting. Drinks like cocktails have calories, and they are not safe for the body.

Remember, liquid calories cause more harm than solid ones.

7. Lift Weights

A common side effect of dieting is that it makes your muscles shrink. It also shuts down your metabolic system. That is why you should take part in weight lifting to have a high metabolism. Weight lifting will also help you keep your muscle mass.

Losing fat is the primary ambition, but you should also build muscle in the process. Everyone’s body needs resistance training to be in perfect shape.

8. Take Fruits and Vegetables

Fruits and vegetables have several components that enable you to lose weight. Fruits have a lot of fiber but few calories. Vegetables also have high water levels that make you feel full fast. This is very efficient in cutting belly fat.

People who take fruits and vegetables weigh less than others. It is advisable to incorporate these foods into your diet because they have many nutrients.

9. Take Foods Rich In Fiber

Fiber creates a gel that slows food as it goes through the digestive system. Research has shown that this fiber helps you manage your weight by making you feel full. This means you will take less food.

Soluble fibers also lower the number of calories absorbed by the body from food. They also help you to get rid of belly fat. It is advisable to take these meals to achieve your ambition. Examples of such foods include healthy grains & seeds, vegetables, fruits and legumes.

10. Take Foods that Lack Trans Fats

Trans fats occur when you put hydrogen in unsaturated fats. Examples of these fats include soybean oil. Trans fats are present in some spreads and packed foods. However, most food producers do not use them anymore.

Trans fats cause several conditions like heart disease. It is advisable to read the components of foods bought from stores to make sure they are safe.

Opt for health fats like avocados, olives and olive oil.

11.Be On the Move Always

You will get rid of abdominal fat by taking part in physical activities. Examples of these activities include walking, running and jogging.

Remember, the amount of exercise you need depends on your ambitions.

It is advisable to take part in an intense workout for around an hour at least 3 days a week for full effect. It would help if you also indulged in core strengthening to enhance the muscle tone.

Final Thoughts

It should be noted that no trick will help you lose belly fat. Use these tips and you will be well on your way to geting rid of any type of belly fat.