Belly fat is what makes many women and even men suffer because of aesthetic issues and their health effects. Excess fat in the abdomen is associated with diseases like type 2 diabetes and heart disease.
For this reason, reducing belly fat will bring many benefits to your health and help you live longer. Abdominal fat is usually estimated by measuring the circumference around your waist.
With measurements over 40 inches (102 cm) in men and 35 inches (88 cm) in women is called “big belly.” If you have a lot of extra fat around your waist, you should remove it even if you’re not overweight.
Methods to Help you Lose fat Quickly and Effectively
1. Do not eat sugar and avoid sugary drinks
Adding sugar to your diet is unhealthy. Studies show that it harms health and metabolic problems.
Sugar is half glucose, half fructose and fructose are only metabolized in the liver in significant quantities. When you eat a lot of sugar, the liver gets overloaded with fructose and is forced to turn it into fat.
Many studies have shown that excess sugar, mainly due to large amounts of fructose, leads to increased fat accumulation in the abdomen and liver. Some believe that this is the primary mechanism behind the health effects of sugar. It strengthens abdominal fat and liver fat, leading to insulin resistance and a variety of metabolic problems.
The sugar solution is even worse and more dangerous than refined sugar, so your brain does not recognize how much sugar has been loaded. So when you drink a drink that has a path to you are loading into a higher calorie.
Studies show that sugary drinks are associated with a 60% increase in the risk of childhood obesity for each daily serving. Start reducing the amount of sugar in your diet, and consider annihilating sugary drinks. This includes sugary drinks, sugary soda, and multi-sugar sports drinks.
Remember that this does not apply to fruits because fruits are incredibly healthy and high in fiber, which reduces the adverse effects of fructose. The amount of fructose you get from fruit is negligible compared to what you get from a refined sugar diet. If you want to cut down on refined sugar, read the ingredients carefully on the label.
2. Eating lots of protein is a great strategy to reduce belly fat
Protein is the essential multi-nutrient nutrient for weight loss. It has been shown to reduce cravings by 60%, increase metabolism from 80-100 calories per day, and help you eat up to 441 calories per day.
If weight loss is your goal, adding protein is probably the most effective change you should make to your diet. There is also some evidence that proteins are particularly useful for reducing belly fat.
Many studies show that protein is active at 25-30% of calories. That’s what you should aim for. So try to increase the amount of protein-rich foods such as eggs, fish, seafood, legumes, nuts, meat, and dairy products. These are the best protein sources in the diet.
If you’re in muscle growth and want to get enough protein in your diet, supplementing with quality protein like whey protein is a healthy and convenient way to increase your total protein.
Consider cooking your food with coconut oil. Some studies show that 30 ml (about two tablespoons) of coconut oil a day helps reduce belly fat.
3. Cut carbs from your diet
Limited carb is a very effective way to reduce fat. Many studies prove this. When people cut carbs, their appetite decreases and helps them lose weight.
Low-carb diets also quickly reduce water weight, giving people immediate results. A difference on the scale is usually seen within 1-2 days.
There are also studies comparing low-carb diets and low-fat diets, suggesting low-carb diets specifically target belly fat, viscera, and liver. That means that too much fat lost in low-carb diets is not suitable for your body.
Just avoid refined carbs (sugar, candy, white bread, etc.), enough, especially keep high protein in the diet.
However, if you need to lose weight fast, you can reduce your carb to 50 grams per day. That will put your body in a ketosis state, which will curb your appetite and make your body start burning fat for fuel.
Of course, low-carb diets have many other health benefits besides weight loss. It also works to save lives in patients with type 2 diabetes.
4. Eat foods high in fiber.
Fiber is mainly indigestible plants. Most people think that eating a lot of fiber can help with weight loss. That is true, but it is essential to remember that not all of the substances are created equal. Only solvents and solvents with new viscous strokes will affect your weight.
These are fibers that bind to water and form a thick “lay” gel in the intestine. This gel significantly slows the movement of food through your digestive system and slows the digestion and absorption of nutrients.
The result is a long-lasting feeling of fullness and reduced appetite. An evaluation study found that adding 14 grams of fiber per day was associated with a 10% reduction in calories and a 4.5 lbs weight loss (2 kg) for four months.
The best way to get more fiber is to eat lots of plant foods like vegetables and fruits. Beans are also a good source, as are some grains such as whole-grain oats.
Also, try a fiber supplement like glucomanna. This is one of the best dietary fiber and has been shown to cause weight loss.
5. Do Exercise
Exercise is essential for many reasons. That’s one of the best things you can do if you want to live a long, healthy life and avoid illness.
List all the great things about exercise that are beyond the scope of this article, but exercise will undoubtedly be very useful in reducing belly fat.
Reducing fat in a single place on the body is impossible, and doing many abs exercises will not make you lose belly fat.
In one study, only six weeks of abdominal exercise did not work on the waist circumference or the amount of fat in the abdominal cavity. Please incorporate many strength, cardio, and abs exercises to reduce fat more effectively.
Aerobic exercise (such as walking, running, swimming, etc.) has been shown to reduce belly fat in many studies significantly.
Exercise completely prevents people from gaining belly fat again after losing weight, meaning exercise is especially important during weight maintenance. Exercise also leads to reducing inflammation, reducing blood sugar levels, and improving all other metabolic abnormalities associated with excessive abdominal fat.
6. What You Eat and How much to Eat
What you eat is essential. However, most people do not know what they are eating. People think they are on a “high-protein,” “low-carb” diet or something else but do not identify their macros.
For anyone who wants to optimize their diet, tracking macros everything you eat for a while is essential.
That doesn’t mean you need to consider and measure everything throughout your life. But doing it daily and for a long time continuously will help you realize the calories required for your body to decrease scales.
If you want to increase your protein intake by 25-30% of calories, just eating a lot of protein-rich foods is not enough. You need to measure and refine to achieve fat reduction goals. I do this every few months, I weigh and measure everything I eat to see what my current diet looks like. After that, I knew exactly how much I needed to adjust to achieve my goal.