How do you feel when you put on a lovely dress but your belly fat sticks out and prevents you from looking good in the attire? ‘How to lose belly fats’ ranks among top Google searches. It goes beyond aesthetics, it can be very dangerous to your health.
Paired with the fact that excess belly fat is injurious to health, it also reduces self-esteem.
Why you should work on losing belly fats
To fully understand the implication of belly fats you have to know exactly what it is. Belly fat is a natural part of the human body, everyone has it – it is the fat stored in the belly area. This fat helps in protecting organs, stores energy and supplies heat.
However, the body only needs these fats in small quantity. It becomes a problem when there’s so much belly fat to the extent of pushing your stomach from the inside out. The protruding belly fat is referred to as visceral fat or belly fat.
This kind of fat increases the risk of developing diseases such as
- Type 2 Diabetes
- Heart attack
- Breast Cancer
Nothing good comes out of excessive body fat. The good news is that there’s a way out. Read further and you’d know-how.
Losing belly fat super fast
For the majority, losing belly fats requires a countless number of crunches and sit-ups. This is not entirely wrong. It is more about getting rid of the weight and keeping it that way and less about spot reduction exercise. Targeting just body fat is near impossible.
The course of action you need to take is to come up with a weight-loss strategy that doesn’t only burn off the extra belly fat but also the surplus fat from the entire body. This entails eating right and lending yourself to the proper exercise regimen.
You mustn’t register in a gym for exercise, instead, you can exploit online personal training services like calibre. These workouts are tailor-made to meet your current goals.
What to eat to lose belly fat
Your diet determines how fast you lose those fats, it can be really fast but it all boils down to what you consume. The ideal body is truly made in the kitchen.
This doesn’t mean you’d start starving yourself or living on just salad. On the contrary, what you should learn is – what to eat, what to abstain from, and what to cut down on.
Take in more protein
High protein-rich food facilitates the loss of belly fats rapidly and prevents it from re-accumulating. A study showed that the rate of protein intake is inversely proportional to the decrease in belly fats.
Protein helps in the following:
- Reduces food craving
- Keeps you full
- Helps in weight reduction
- Boosts metabolism
Including more protein in your diet shouldn’t be much of a challenge. Below are some simple tricks you can adopt:
- Add a high protein food to every meal
- Food like cheese, yoghurt and almonds can be snacked on
- Eggs and protein shake should be added to your breakfast.
Consume more Fibre
Consuming lots of fibre rich food is the next step in creating a diet plan that facilitates the loss of belly fat. Fibres prevent you from overeating by keeping you full. Fibre facilitates the thriving of gut bacteria – this is the good type.
You can increase fibre quantity in your diet by doing the following
- Add avocados to your diet
- Whole fruits, nuts and seeds are super sources of fibre and they can be snacked on
Carbohydrates or carbs!!!
This constitutes the major energy source for the body and they are broken down easily. It becomes a problem when carbohydrate is consumed more than what the body needs. The remnants are stored as fats, which includes lots of belly fats.
Becoming hungry easily happens when we consume carbs, this is because they are broken down easily. This makes you eat more than you should. Processed carbs are the worst culprit. They may look tasty and sumptuous, but if you’re serious about losing those fats fast, then you will avoid them.
This doesn’t mean you should avoid carbohydrate consumption completely. You can reduce carbohydrate intake by doing the following:
- Add high protein foods in all your meals
- Reduce the intake of processed carbohydrate (white bread, patties, candies, sugar, etc)
- Eliminate fruit juice from your diet
- Stop consuming soda, carbonated soft drinks and sweetened beverages
- Dump processed for whole grain
- Take just eggs for breakfast. Try to leave out the cereals and slices of bread
Cut down on added sugar
If you’re serious about eliminating weight super fast, you’d have to take added sugar as enemy number one. Unlike added sugar, natural sugars occur naturally in food.
It may look alike and probably taste alike, but your liver would be the one to take all the weight. Sugar contains both fructose and glucose. Excess intake of sugar makes the liver overwhelmed with fructose. The liver converts the fructose into fats since it can’t break it down. Most of this fat will be dumped in areas around the belly and liver. Studies show that these extra fats are injurious to your health.
The following are ways you can cut down on added sugar:
- Swap breakfast cereal for either eggs or oatmeal
- Discard sweetened beverages from your diet
- Processed foods contain a high amount of added sugar, you’d do well to reduce the intake of these processed foods.
- Dump the daily consumption of candy and sugary desserts.
- Make sure to read the labels on canned food
Reduce Alcohol Intake
I’m not asking you completely stop alcohol intake, what I’m saying is reduce the intake. Seeing that alcoholic beverages like red wine boosts health and reduces your chances of developing certain diseases.
Consuming a large quantity of alcohol in just one sitting can facilitate weight gain and belly fats.
If exercise was the opposite sex, you’d want to marry and make him/her your life companion. However, when it comes to eliminating belly fats, not all exercise works. Exercises like mountain climber, kettlebell swings, plank, high-intensity interval training and burpees are some of the exercises you should consider. Not forgetting the exercises like running, swimming and walking. These exercises, when carried out on a daily basis can facilitate the loss of belly fats at an increased rate.
Track your food
Be able to know what and when was consumed. You may think you’re eating healthy, but it may shock you to know that you’re far from eating healthy. This can only be possible when your foo is tracked.
Always read food labels
Some processed food contains an unhealthy amount of added sugar. It is important to read food labels to ensure you’re on the right side of the health coin. Many companies avoid using the word sugar as this might scare you away, instead, they use words on the list below
- Cane sugar cane juice
- Corn sweetener
- Invert sugar
- Rice syrup
- High fructose corn syrup
- Brown sugar
Just be on the lookout.
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