When you gain weight, the area that most often suffers is your belly. And when you try to lose all the fat accumulated there, it is usually a test. Many try, but few succeed.
Like any other weight gain, belly fat usually builds up due to poor diet or lack of exercise. So the first solution may be to move and eat better. But for some people, even after improving diet and exercise, that little buoy and those love handles are still there.
Not only do belly wrinkles look bad, but they can lead to diabetes and cardiac disease.
There are different ways to lose belly fat
1. Eat more proteinous food
Protein is an essential macronutrient for the loss of belly fat. It reduces cravings for food, accelerates metabolism by 80-100 kilocalories per day, and eats 441 kilocalories less.
Studies have shown. People who ate a higher amount of protein had much less belly fat. The experiment also confirmed a reduction in the risk of abdominal enlargement over the next five years.
2. Refrain away from foods that contain trans fats
Trans fats are produced by pumping hydrogen into unsaturated fats, such as corn oil. These fats have been linking to increases in inflammation, cardiac disease, insulin resistance, and belly fat in observational and animal studies.
3. Consume fiber-rich foods
Fiber helps with the tricky business of weight loss, especially soluble fiber. It absorbs water and forms a thick gel that is retained in the intestines. As a result, food flows along the digestive tract slow down, giving a more prolonged feeling of satiety and reducing appetite.
Therefore, eat more vegetables, fruits, legumes, and some grains, such as oats.
4. Avoid sugary drinks
The first step in flattening your stomach is to change your diet. Take out of it sodas, pouches of juice, sugary sports drinks. But leave the fruits: their advantages overlap the disadvantages of fructose. And, of course, read labels because sugar can lie in foods you don’t expect.
5. Reduce carbohydrates in the diet
Consuming fewer carbohydrates is a very effective way to lose weight. Many studies back this up. When people reduce carbohydrates, their appetite drops, and they lose weight.
6. No excessive alcohol consumption
Watchful studies have correlated heavy alcohol consumption with a significantly increased risk of having central obesity – that is, extra fat storage around the waist.
Alcohol can have slight benefits for your health, but it can be severely harmful if you drink too in excess.
7. Lower your stress level
Stress may promote fat gain around the waist. If you want to shed weight, minimizing stress should be one of your top priorities.
8. Add apple cider vinegar to your meal
Consumption of apple cider vinegar has impressive health benefits, including reducing blood sugar levels. Apple cider vinegar can help you shed weight. Studies suggest it may help reduce belly fat.
9. Regular exercise
Exercise is one of the best things you can do to increase your chances of living a longer, healthier life and avoiding disease.
Weight training and cardiovascular workouts will reduce body fat throughout the body. Aerobic exercise – such as walking, swimming, and running can significantly reduce belly fat.
10. Keep track of your food intake and exercise
Plenty of things can help you lose weight and belly fat, but taking small calories than your body demands for weight maintenance is vital.
Maintaining a food diary or using an online food tracker or app can help you watch your calorie intake. This tactic is beneficial for weight loss.
Also, food-tracking tools can help you view your protein, carbohydrate, fiber, and micronutrient intake. Many also allow you to record your and physical activity and exercise.