Losing weight is already a daunting task in itself. How much more when trying to lose belly fat! Bear in mind, however, that the purpose of shedding off those unwanted fats isn’t just to look good or so you can wear tight clothes – it is necessary!
A study in 2012 showed that one type of belly fat known as visceral fat or abdominal fat can increase the risk of having diabetes, heart disease, and other types of diseases. This tells us that having a good body mass index (BMI) isn’t a guarantee that you are healthy.
If you have a considerable amount of belly fat, then you must do away with it immediately for your health’s sake.
Yes, losing belly fat is a challenge, but these 10 simple yet effective ways will make a difference if you follow them carefully.
Alarming statistics about belly fat…
For women, every 10-cm increase in belly fat heightens the risk of death from any cause by 8%. For men, every 10-cm increase in girth raises the risk by 12%.
( Source: https://edition.cnn.com/2020/09/23/health/belly-fat-link-early-death-wellness-trnd/index.html )
Here is how to get rid of your belly fat in 10 simple ways:
1. Eat more fiber
A common mistake many people make is immediately starting a diet without a proper plan in mind, which leads to unsuccessful results most of the time. For a start, it’s essential to incorporate fiber-rich food into your diet plan.
A study shows that high fiber consumption coupled with exercise can lessen the accumulation of visceral fat by 3.7% per 10 grams of soluble fiber. The foods that contain excellent dietary fiber include vegetables, fruits, nuts, potatoes, and wholegrain cereals.
2. Eat more protein
Protein is a crucial macronutrient not just in losing belly fat but also in repairing torn muscles during your strength training activities.
Aside from this, protein can help inhibit your hunger and cravings after an intense workout. A rich amount of protein is found in foods like fish, eggs, dairy products, and meat.
The general rule of thumb for protein intake is about 25 to 30 percent of your diet meal.
3. Avoid sweets and sweetened beverages
Sugar-rich foods are major culprits for having belly fat because of their fructose content. When your liver gets overfilled with fructose, they are eventually converted into fat.
Sweetened beverages are even worse than sweet foods because of their liquid fructose content, which according to studies can cause a significant increase in abdominal fat. Avoid indulging in sweetened beverages like soda, punch, and sweet tea.
4. Reduce carbs
This is perhaps the most famous strategy in losing weight and belly fat, but it still is effective. Many think that avoiding fatty foods is more effective, but it’s the other way around.
Numerous studies have proven that low-carb diets can effectively lose belly fat 2 to 3 times more than low-fat diets.
5. Limit alcohol consumption
The “beer belly” is not a myth! Alcohol may have its share of benefits but excessive drinking is not only harmful but a great contributor to having belly fat. Many alcoholic beverages contain high calories that end up getting stored in the abdominal area.
Examples of calorific alcohol are beer, gin, rum, coffee liqueur, and other mixed drinks.
In an experiment, researchers found that there was a higher BMI and body fat found on individuals consuming alcohol daily than those who don’t.
6. Avoid stress and get rest!
Did you know that stress hormones known as cortisol are produced when we get stressed and don’t get enough rest? Yes, research proves that increased cortisol levels are a cause of abdominal obesity.
If you don’t have adequate sleep, then it could lead to unhealthy eating habits.
7. Intermittent fasting
Intermittent fasting has become famous nowadays as a weight loss program, but it’s more than that. This fascinating method doesn’t just affect the weight but it also impacts abdominal fat.
Based on recent studies, intermittent fasting or just even alternate fasting can reduce abdominal fat by 7% in 6 to 24 weeks.
8. Cardio exercise
If you can manage your food intake, you can do the same with your physical exercises! Cardio or aerobic exercises are effective methods for burning calories and losing belly fat but take note that discipline is the key here. It’s much better to exercise in small amounts frequently than to exercise one time big time.
The following are simple yet great cardio exercises you can try:
- Brisk walking
- Jogging or running
- Biking and Cycling
9. Lifting weights
Also known as resistance training, weight lifting helps you preserve and gain muscle mass!
While cardio exercises burn both fat and muscle, weight lifting specializes in targeting fat only, which is goods news since our ultimate goal here is to get rid of the deep belly fat.
10. Monitor every step
Your efforts in food control and physical training will all go to waste if there is no proper monitoring. From the outset, establish your goals based on your current situation.
Start by measuring your abdominal dimensions and determine how much you can lose in a given period. This will also be your basis on the specific set of diet plans and exercises.
Today Is The Day
The suggestions we provided are quite straightforward and attainable. Begin your journey by setting your objectives and identifying your specific diet plans and exercises to hit those objectives.
Organize a planner and map out a calendar of activities so that you will be guided and you can keep track of all tasks.
If you are wondering how and when you can start your journey in losing that belly fat, then just stop thinking and start doing!