Let's go ahead and fix you with some tips for fat loss and learn how to get rid of the horrid fat around your belly. The more you know about belly fat, the more you become determined to burn it. The problem is not just limited to the unattractive figure but also the health issue.
Too much fat leads to severe problems; for example, visceral fat is the leading risk factor for type 2 diabetes, heart disease, and many more. Even if you remain slender overall, excess belly fat can still be risky and must be dealt with.
Here are some practical fat loss tips offered based on valid scientific studies:
Go For Soluble Fiber and High Fiber Foods:
Studies show soluble fiber can absorb water and create a gel that slows down the food movement as it passes through the digestive system. Therefore, you feel full for a longer time, with less appetite to eat again. They also reduce calorie absorption.
What’s more, fibers are the frontline against belly fat, so don’t neglect high-fiber foods in your everyday diet.
Some of the best soluble fiber sources include avocados, shirataki noodles, flax seeds, Brussels, sprouts, legumes, and blackberries.
Stay Clear of Trans Fats
By pumping hydrogen into unsaturated fats, they create trans-fatty acids. It is an added ingredient to packaged meals and some margarine, but many manufacturers stopped using it in their products.
It is a harmful substance linked to many severe disorders such as diabetes type 2, inflammation, and heart disease.
Trans fats, often listed as partially hydrogenated fats, can be a giant cause of gaining extra fat.
Remember to constantly read ingredient labels to stay away from products with trans fats.
High Protein Diet Is a Must
A rich protein regimen is excellent for fat loss, backed by scientific studies. Eating protein and meaty meals releases peptide YY hormone (aka PYY) that effectively quenches your appetite.
Studies indicate the effect of proteins on boosting metabolism and preserving muscle mass while losing weight.
Some of the best protein sources, as you probably know, include meat, fish, beans, dairy, eggs, and whey protein.
Apple Cider Vinegar
Apple cider vinegar has shown impressive results in lowering blood sugar levels.
According to several animal studies, acetic acid, the main ingredient of apple cider vinegar, effectively reduces abdominal fat storage.
Remember to take 1–2 tablespoons (15–30 mL) of apple cider vinegar daily.
Green Tea Works Miracles
Green tea originated from East Asia and is the most popular herbal medicine yet and is rich in caffeine and the antioxidant epigallocatechin gallate (EGCG).
Based on valid studies, EGCG consumption combined with exercise can help lose fat.
Have Some Fatty Fish
If you’re looking for some exquisite tips for fat loss, eating fatty fish every week is one of them. Full of proteins and omega-3 fats, fatty fish protect the body against disease and helps in visceral fat disposal.
Based on some studies, fish oil supplements reduce liver and abdominal fat in patients with fatty liver disease.
Have 2 or 4 fatty fish per week, including salmon, sardines, anchovies, mackerel, and herring.
As Less Sugary Foods As Possible
Even if sugary foods do not contain fat directly, ingredients like sucrose and fructose are still linked to many chronic diseases like type 2 diabetes, obesity, fatty liver disease, and heart disease.
Some observational research suggests the connection between high sugar intake and gaining belly fat.
As one of the tips for fat loss, you should try to put less sugary stuff in your mouth. Even with healthy ones like natural honey, eat cautiously.
Aerobic Exercise, A Fast Way to Lose Fat
Aerobic exercise (aka cardio workout) is one of the fastest ways to lose fat, especially among athletes. With the right program, you get to have a slender figure, and burning calories help improve your health.
Many studies emphasize the necessity of exercise for getting rid of stubborn belly fat.
There are differing opinions as to what kind of cardio should be done. (Challenging and high-intensity exercise or a comfortable and moderate one) Either way, don't forget the frequency and duration of activity are more important than both.
Practice Lifting Weight
Weightlifting (aka resistance training) is another sport that helps you maintain muscle mass and shed belly fat.
Some studies indicate that strength training can also benefit belly fat loss. Combining aerobic exercise and weightlifting has shown promising results in reducing belly fat.
A Stress-Free Life Works Wonders
You've probably heard about stress eating. Many studies have proven that stress and anxiety can seriously accumulate abdominal fat.
Stress triggers the adrenal glands to produce cortisol (aka the stress hormone) which affects increasing appetite and drives abdominal fat storage.
Worse, women with larger waists are already more susceptible to this mechanism, which leads to more cortisol, then, creates even a bigger waistline, and this cycle continues.
Stress relief activities such as yoga and meditation can create peace of mind and help both body and soul.
A Good Night Sleep Goes a Long Way
Sleep is necessary to restore your body and mind after a busy day. Based on scientific research, lack of sleep is directly related to gaining extra weight, including belly fat.
Sleep disorders like sleep apnea are also related to increased visceral fat and need a doctor's consult.
Sleep deprivation puts you in danger of becoming overweight, so high-quality sleep should be your priority.
Cut Down Alcohol Consumption
Too much alcohol can damage your organs, especially your liver. However, according to some studies, it can also cause fat accumulation. They've shown that heavy alcohol consumption causes central obesity, the other name for fat storage around the waist.
After cutting back on alcohol for a while, you can go ahead and measure your waist size and see for yourself.
Based on our tips for fat loss, feel free to combine different methods and work around a healthier lifestyle to achieve the best results. You can also keep a food intake diary and track your progress.
Rest assured, you need diligence and tenacity to lose unwanted fat, and it is imperative to push further.
You can visit this website for more tips on how to get rid of your belly fat.