Healthy Living

Best 9 Simple Ways to Lose Belly Fat

Best 9 Simple Ways to Lose Belly Fat

Belly fat is not a simple or normal problem for our look or health.

When we look at it scientifically, we find that diseases such as diabetes and heart disease are linked to having much fat in the stomach. Click Here to know more.

Therefore when we work on losing the fat in this area will help us to avoid a lot of diseases and live longer.

You can estimate your belly fat easily by measuring the around your waist with a simple tape measure.

For men, anything above 41 inches and 36 inches in women is considered as abdominal obesity. So if you found yourself have more than this, then you should work on getting rid of it even if you feel you are not fat.

Don’t be worry there are strategies that will help you on losing fat in the abdomen area more than other areas of the body, which has proven scientifically that target the fat in this area.

Here are the best useful ways to lose belly fat

1. Eat food that contains fiber

food that contains fiber

Fiber is the most element helpful in indigestible.

We hear a lot about that eating much fiber help with weight loss.

It’s true, but actually the fiber is not all equal.

There is the soluble and viscous fibers which help in losing fat.

These fibers absorb the water and form a thick gel layer that stays in the gut, This actually works on slow down the digestion and absorption of nutrient elements which help in the feeling of fullness. Click Here to know more.

It’s recommended to mix vegetables with salad, you can make it also with eggs to get a Keto Egg Salad which has a delicious and awesome taste. This keto egg salad is stronger in Keto Diet.

There is a study had proved that eating 10 gm of soluble fiber daily works on reducing the fat in abdominal by 3.7%.

That means that the soluble fiber is good for reducing the belly fat.

The best food that rich in fiber is vegetables, fruit, legumes and cereals like whole oats.

Also, you can try taking glucomannan (fiber supplement) which has been shown to cause weight loss in many studies(1, 2).

2. Avoid sugar and sweetened drinks with sugar

sugar and sweetened drinks

Sugar is half glucose, half fructose, The liver is the only which can metabolize the fructose in any amount. Click Here to know more.

Then when you much sugar, the liver gets much load with fructose, then works on turning them increases of fructose into fat. And then leads to an increase in belly fat and liver fat which leads to insulin resistance and that Causing disorder in the diet (3, 4, 5, 6).

There is a study saying sweetened drinks with sugar works on increasing the risk of obesity for children with 60%.

You should take your decision to minimize the sugar in your diet program and avoid the sugary drinks completely. This includes sugary sodas, industrial fruit juices and several of high-sugar sports drinks.

This doesn’t apply to the fruit which is healthy and has much fiber that reduces the negative effects of fructose. And the amount of fructose that you get from the fruit can be negligible compared to what you get from drinks that high in refined sugar.

3. Cut out carb from your diet program

Carb reduce is a very helpful way to lose fat. There is a study shows that people who cut carbs their appetite is reduced then they lose weight.

Low-Carb diets have several other health benefits, Such as they work on Reduce the incidence of diabetics disease (7).

4. Eat more protein

If weight loss is your goal, then protein is an important macronutrient that you should add to your diet program, perhaps the single best effective change you can do in your diet. Not only that but it will help you avoid regaining the weight.

There is also a study showed that protein particularly works against belly fat (8, 9).

So make sure that you increase the intake of high protein foods such as whole eggs, dairy products, legumes, nuts, meat and etc. These are the best common protein sources in the diet.

You Can Read More About Benefits Of Eggs | Top 10 Health Benefits Of Eggs

You can also get enough protein from protein supplement, It’s a healthy way to boost your total intake protein.

Check out this if you want to find many protein powder supplements on Amazon.

5. Exercise workout is very helpful at reducing belly fat

Exercise workout is very helpful at reducing belly fat

It also helps to live a long, healthy life and avoid disease.

You Can Read More About healthy life | 17 Best Tips To Get A Healthy Life

We don’t talk here about ab exercises only but should link this with Aerobic exercises such as walking, swimming, running and etc. those are very helpful to burn belly fat fast.

There is a study that found that the exercises are preventing people from regaining the abdominal fat after weight loss.

6. You should take care of and track your food

You should take care of and track your food

It’s absolutely essential for everyone to track their food for a while. not for the rest of your life, but doing this every now and then for a few days in a row helps you to realize what you need to make a change. That means to weigh and measure yourself every now and then to know what’s new about your health, Then you can exactly know what should do in your diet program.

You Can Read More About Keto diet food | keto Diet Plan Food List For Beginners

7. Sleep well

It’s preferred to sleep six hours as a minimum and eight as a maximum.

A lot of people work at night or love staying awake till the late time at night but that makes them feel tired then the body works on produce more ghrelin, which makes you feel eating something full with sugar and other fat-building foods.

Sleeping fewer effects on cortisol levels that cause insulin sensitivity and this is one of the reasons for belly fat.

8. Avoid starve yourself

Starving yourself is not a good thing, unhealthy, and it won’t work anyway to lose weight or burn belly fat. you just need to follow the tips that we mentioned and eat well.

9. Eat food that rich in Vitamin C

food that rich in Vitamin C

This nutrient has special interest due to its role in the metabolization of fat molecules. This nutrient helps in boosting immunity in the body.

people who are deficient in vitamin C or whose diet doesn’t contain enough amounts of the vitamin. They are more likely to increase fat around their bellies and larger waist circumference.

Best Sources Of Vitamin C:

  1. Lemon
    One of the best important sources of vitamin C is lemon, which can be consumed along with warm water early in the morning, which helps to target belly fat. A 100 gm of lemon pulp contains 51 mg of vitamin C (as per the USDA data).
  1. Orange
    Oranges are rich in vitamin C. Almost contain the same amount of vitamin C like lemons, contain 53 mg of the nutrient per 100 gm of the fruit.
  2. Guava and Papaya
    They have a suitable amount of vitamin C, hence, it is perfect for weight loss.

Summary

There is the soluble and viscous fibers which help in losing fat.

You should take your decision to minimize the sugar in your diet program and avoid the sugary drinks completely. This includes sugary sodas, industrial fruit juices and several of high-sugar sports drinks.

Carb reduce is a very helpful way to lose fat. There are Studies have shown that people who cut carbs their appetite is reduced then they lose weight.

If weight loss is your goal, then protein is an important macronutrient that you should add to your diet program.

Exercises help to live a long, healthy life and avoid disease.

If you love this post and you have the power to start losing belly fat Today. If you really want to make big changes in your weight loss START TODAY and stop complaining about your Belly Fat.

Best 9 Simple Ways to Lose Belly Fat in 2019
Best 9 Simple Ways to Lose Belly Fat in 2019

One thought on “Best 9 Simple Ways to Lose Belly Fat

Leave a Reply

Your email address will not be published. Required fields are marked *