11 Scientifically Proven Steps to Lose Belly Fat
Other than posing a health risk, belly fat is also a major nuisance. There is some fat which is visible and not so pleasant but there is also some amount of fat which is accumulated around our vital organs like heart, lungs and liver.
This internal fat is known as Visceral Fat. It poses a major threat to type 2 Diabetes and heart disease amongst other health complications.
The most disheartening fact is that losing fat from the belly is the toughest of all and can really get on to you if you have been trying for a while.
So how to lose belly fat? Here are a few tips you can follow:.
1. Cut Your Carb Intake, Especially Refined
Reducing carb can go a long way in reducing the belly fat.
You don’t have to follow a no-carb diet but just replace refined carbs with unprocessed starchy carbs, and it shall do the trick.
2. Eat Fatty Fish Every Week
Fatty fish is rich in protein and omega-3 fats that are extremely healthy and which helps in reducing the visceral fat.
You may consider including salmon, sardines and mackerel in your diet for getting the required amount of omega-3 fats in your body.
3. Walk for at least 30 minutes
Brisk walk greatly reduces the belly fat including the belly fat.
Engage in vigorous walking that increases your heart rate and makes your sweat. Even other types of exercises like cardio, dance, sports, etc. help in reducing the belly fat.
4. Include Fibers in Your Diet
Including fiber in your diet can also go a long way in reducing your belly fat. Fiber cleanses your system and also cuts down the visceral fat.
Include apples, cabbage, peas, carrots, beetroots, and salad greens in your diet and feel the difference.
Along with cutting the fat, they also help in uplifting your mood.
5. Get the Right Amount of Sleep
Getting the right amount of sleep is necessary to maintain one’s sanity along with getting rid of the visceral fat.
A person getting an average of 6-7 hours of sleep accumulates less visceral fat than those sleeping for less than 5 hours or more than 9 hours per night.
It may sound a bit unlikely but yes, getting the right amount of sleep does help us in getting rid of the unwanted belly fat.
6. Binge on Berries
Instead of satisfying your sweet tooth with sugar-laden goodies, enjoy a cup of berries, which are loaded with antioxidants.
Blueberries, Blackberries, Raspberries are a great source of resveratrol, an antioxidant that plays a major role in the reduction of belly fat.
7. Say No to Artificial Sweeteners
As opposed to the belief that artificial sweeteners are a good replacement for sugar, they, in fact, play an opposite role and in the long run, increase our body fat content, especially abdominal fat.
They increase our craving for real sugar and increase our insulin level as sugar does.
8. Check Your Vitamin D Levels
It has been found that those who upped their Vitamin D levels are more likely to shed those extra kilos than those who take the sun as their enemy.
Spending at least 15 minutes in the sunlight every day also goes a long way in getting rid of that stubborn belly fat.
9. Add Garlic to Your Diet
Adding garlic to your diet also melts away the fat along with adding flavor to your food.
Garlic has a host of other health benefits also like taking care of your heart, cholesterol and liver.
10. Take in Some Apple Cider Vinegar
People who include apple cider vinegar in their diet tend to lose more belly fat than those who don’t.
Acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40 percent.
Just whip up a salad and use apple cider along with other herbs and spices as the dressing and you are good to go.
You can even drink apple cider vinegar mixed with a small amount of honey in the morning and see your abdomen shrinking.
11. Munch on Nuts
Nuts contain monounsaturated fats which fight against growing bellies.
People who consume a fist full of nuts every morning gained less belly fat than people who consumed saturated fat.
Q. Does fasting help rid a person of belly fat?
A. Yes, intermittent fasting may help a person get rid of belly fat.
Q. What are the best types of exercise for getting rid of belly fat?
A. Crunches, Twist Crunches, Side Crunch, Reverse Crunches, Vertical Leg Crunch, Bicycle Exercise, Lunge Twist and Rolling Plank Exercise.
Q. How does alcohol affect belly fat?
A. More the amount of alcohol, more the belly fat… that’s why the term “beer belly”!
Q. Can sit-ups and crunches make my tummy flat?
A. Yes, sit-ups and crunches help in losing belly fat.
Q. Is it possible to lose belly fat and have a flat tummy in 30 days?
A. Through rigorous exercise and a balanced diet, it is possible to have a flat tummy in 30 days.