How to lose belly fat? Figuring out how to lose belly fat is one of the difficult tasks for most people. Belly fat can be very dangerous for your health, it can cause a slew of health issues from diabetes, to heart disease, sleep apnea, and even some cancer.
Furthermore, most people don’t aware of Visceral fat which is deeper belly fat. This fat in the midsection accounts for many belly fat issues, and it’s extremely dangerous. Stored further under the skin Visceral fat actually wraps itself around vital organs including the kidneys and liver.
For those who don’t know, losing belly fat not only have health aspects but also the cosmetic aspect. Flat belly boosts your self-confidence and makes you feel better about yourself.
How to lose body fat?
Its completely true that abs are made in the kitchen. If you want abs and want to keep them by losing belly fat then the most crucial factor is to eat a balanced diet. There are certain foods that burn belly fat which have a great addition to your diet or weight loss program.
These foods are very much important when you are trying to exercise to lose weight. When we are talking about burning belly fat and building muscle, abs are about 80% diet and 20% workout. These belly fat burning foods are amazing sources of healthy fats, proteins, and carbohydrates.
Still confused about its effectiveness? Don’t worry It’s 100% accurate. You can do crunches all day long, but if you aren’t consuming the right foods, abs will forever remain out of your reach!
Why Does Fat Gather Around Your Belly?
There are several reasons that can accumulate fat around your belly. Remember belly fat is extremely dangerous and closely associated with diabetes, heart disease.
So you have to be remarkably serious about certain habits and functions that grow fat around your belly. Here are some main reasons that create fat around the belly.
1. Stress and Lack of Sleep
Stress can double your risk of gaining belly fat through increased cortisol levels. Sleep is important to get rid of belly fat and optimum health. Sleep loss raises the generation of stress hormones in the body, which can lead to overall weight gain.
Try to get between 7-9 hours of sleep each night, this will help you feel active and improve your metabolism. Set a sleep schedule, go to bed at the same time and wake at the fixed time, after a while, your body will get it and will take over.
2. Sugary Foods and Beverages
Sugary foods and beverages contain large amounts of additives, preservatives, and artificial colors, which are the major reason for gaining belly fat. Alternatively, try to consume fruits which can help you with burning belly fat.
These fat burning fruits are a great alternative to traditional sugar, which will only turn into more fat. Its always better to stick with natural whenever its possible. Remember, the more sweets you eat, the more you crave and the more you will increase belly fat in your body.
Alcohol is split down into sugar in the body. They are filled with extra carbs with loads of sugar with absolutely zero calories. If you are looking to get rid of your belly fat then put it aside because extra calories and carbs are not going to help you with your efforts.
The excess sugar found in the drink gets converted to fat inside the body. Apart from that, sugar from alcohol can lead to inflammation and inflammation-induced abdominal overweight.
4. Hormonal Changes
Many of us don’t know the fact that hormones play a major role in determining fat distribution in the body. Hormonal imbalance can lead to slow metabolism, increased hunger, and increased stress levels, leading to belly fat accumulation.
5. Low-Protein And Low-Fiber Diets
Being on a low-protein and low-fiber diets diet can also be harmful when it comes to losing belly fat. Lack of protein in your diet can drive to high stress, inflammation, and slow metabolism.
Dietary fiber aids improve satiety and aids stool movement in the colon, blocking the accumulation of belly fat.
Being inactive can also lead to the growth of belly fat. An idle lifestyle is a primary reason for the rise in the rate of obesity worldwide. Because of Desk jobs, and inactivity people are getting more and more towards obesity and obesity-related diseases.
However, this issue can easily be resolved by smaller breaks in between your work. If you have to sit most of the day for your job, try to find some ways to move:
- Take small breaks throughout the day to walk around
- Use your lunch hour to take a longer walk
- Take the stairs instead of the elevator when possible
- Do stretching exercises at your desk
- Do your best to move around as much as you can
Women who are going through the ceasing of menstruation experience hormonal changes. This takes a huge part in weight loss and losing belly fat. Raised levels of the stress hormone can be responsible for women gaining belly fat during this period.
Allow yourself a few squares of dark chocolate each day. Expect to weigh a little more, however, don’t be discouraged when you step on the scale because things going to last for a week.
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10 Best Belly Fat Burning Foods
When it comes to losing belly fat or weight loss, diet is extremely important. Without a proper diet exercise solely not going to help. Here are the top 10 belly fat burning foods that you need to switch to if you are planning for losing belly fat.
1. Whole Eggs
Eggs are a great source of protein and both water and fat-soluble vitamins. This helps keep the hunger away and helps in getting rid of belly fat faster. Eggs have been confirmed by multiple recent studies to raise good cholesterol, and lower bad cholesterol.
The research also suggests that they contain plenty of essential nutrients for the body which actually help you lose belly fat.
Oats are one of the healthy food that can truly help you burn belly fat! They also help to reduce cholesterol. Whole oats contain healthy fiber and carbohydrates for long and sustained energy during the day.
Almonds are another source of healthy fats that help to burn belly fat. They have been proved to decrease bad cholesterol, help brain function, prevent heart attacks, and strengthen bones and teeth. But remember to consume unsalted almonds when possible.
Lemon juice helps in detoxifying the body. As a result, you get a clean and healthy digestive system. This helps your body receive all of the necessary nutrients from the foods that you consume and reducing fat in your system.
Try to consume a warm glass of water with lemon juice when you wake up in the morning and before you go to bed at night.
Apples are one of the healthiest fruits which contain antioxidants, vitamins, minerals. It contains pectin which has been shown to reduce hunger. Try to consume it for breakfast, afternoon snack, on salads, or even cooked food!
Many don’t know the fact that mushrooms are good sources of vitamin D which helps in lowering abdominal overweight. Mushrooms are also low in calories and high in water content.
Broccoli is one of the best food that helps burn belly fat. It also helps reducing obesity in reducing the risk of cancer. Broccoli also offers a wide range of health benefits. The phytonutrients present in broccoli help flush out the toxins, reduce inflammation, boost metabolic rate, and improve your body’s immunity.
Yogurt is packed with good gut bacteria that support digestion and also take care of your gut health. So try to include yogurt in your diet by using it to make smoothies, salad dressing, etc.
Raspberries are filled with dietary fiber and polyphenols. The dietary fiber helps add mass to the stool and improves bowel movement. The antioxidants help scavenge the toxic free oxygen radicals, thereby decreasing inflammation and inflammation-induced obesity.
10. Peanut Butter
Peanut butter is a great choice to sweeten your breakfast or smoothies. The nut butter is packed with protein and healthy fats that decrease the chances of weight gain. However, make sure not to consume no more than one tablespoon per serving.
Exercises For Losing Belly Fat
Exercises are one of the best ways to stay active by burning calories. You need to maintain a routine exercise with diet to get rid of your belly fat. Try these recommended exercises to lose belly fat to really get that weight off fast.
Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. It is one the best core exercises available to lose stomach fat fast that almost anyone at any age and any physical ability can do.
It emphasizes proper postural alignment, core strength, and muscle balance. Pilates is named for its creator, Joseph Pilates, who developed the exercises in the 1920s.
In order to reduce your belly fat and get the best abs, you need to strengthen your core and slim your waistline. Plank is one of that exercise which does both for you. It also impacts your back, arms, shoulder, glutes and gives you a complete toned body.
- Lie face down, legs straight, knees and feet together.
- Bend your elbows with your forearms facing each other.
- Contract your abdominals and prop your body forming a straight line from your head to your heels.
- Hold it for a few seconds.
3. Other Exercises
Most of the Ab exercises will also help reduce belly fat and help you keep that tummy tone as you lose the weight. These exercises will help you tone up fast, strengthen your back and fix your posture. Here are the couple of core exercises that you should try to lose belly fast.
- Side Plank
- Bicycle Crunch
If you are looking to lose belly fat fast then you can try this 30 Day Ab Challenge to get results fast.