10 Effective Ways to Lose Belly Fat
If you’ve been trying to lose weight for quite some time now then chances are you’ve probably heard of the many weight loss advice. Some of these worked well for you, while others just seem too difficult to stick to.
Some advice that you read online is also not based on research and science-backed facts. The most important thing to do is to always proceed with caution, especially that it’s your health which is on the line.
The following are some of the known effective ways to lose belly fat.
1. Make it a habit to eat a high-protein breakfast.
Protein is one very important nutrient, especially if you’re looking to lose weight. Regular consumption of high-protein foods leads to an increase in the production of fullness hormones in the body.
This results in reduced appetite for food while promoting a feeling of fullness that helps eliminate one’s tendency to crave unhealthy foods. Besides, protein also increases the body’s metabolic rate. Protein is also necessary for the retention of muscle mass while an individual is in the process of losing weight.
So, rev up your weight loss regimen by adding more protein-rich foods into your diet, especially at breakfast.
2. Choose only high-quality weight loss products.
If you’re into a weight loss regimen, chances are you are also buying those weight loss products that you see from online stores. However, not all products online are created equal.
You have to carefully look into each of them and see which one is made from high quality ingredients and manufactured based on scientific facts. Before you decide to put any weight loss product in the shopping cart, you have to read the reviews of the product first. See which among the top weight loss products suit your preferences and your goals.
3. Load up on fiber
When trying to lose weight, it is important that you first tame your hunger. This way, you won’t find yourself reaching out for sugary treats every after a couple of hours.
But, if you load up on foods that are high in fiber content, you feel fuller for a longer period of time. Examples of high-fiber foods include whole grain bread, legumes, vegetables, fruits, chia seeds and beans.
4. Engage in strength training
Once you gain more muscles, your body will also start to become metabolically active and you will also continue to burn more calories even after you’ve done strength training in the gym. If you want to lose weight and would want to keep it for the long haul, better engage in strength training. With strength training, your body will be able to build muscles, which will replace those fats in your body.
5. Add healthy fats into your daily diet
If you aim to lose fat, then make sure your diet includes healthy fats as well. Examples of these are foods that have polyunsaturated and monounsaturated fats. These can be found in chia seeds, whole eggs, avocados, nuts, fatty fish, dark chocolate, cheese and full-fat yogurt.
These foods do a great job in increasing your satiety. Enjoy wild salmon two times a week or add some sliced avocados into your afternoon snacks. However, always eat everything in moderation because these foods are also high in caloric content.
6. Steer clear from refined carbs
If you find it too difficult to stick to a low-carb diet, then you should at least eliminate refined carbs from your diet. Instead, replace these foods made from refined carbs with those that are made from unprocessed starchy carbs.
When you stay away from refined carbs, it will now become easier for your body to lose fat because you are less likely to crave foods like donuts, cakes, pastries and other sugary and starchy foods.
In fact, a Framingham Heart study showed that individuals with the highest intake of whole grains were found to be 17 percent less likely to develop abdominal fat.
7. Check on your food sensitivities
Food sensitivities can wreak havoc on your gut and this could also disrupt your body’s ability to lose weight. If left unaddressed, food sensitivities can also significantly impact your eating habits and behavior.
If you suspect yourself to have certain food sensitivities, better consult your doctor and then ask help from a dietitian who can also give you sound advice regarding the foods to include and not to include in your daily weight loss diet plan.
8. Ditch those sugar-sweetened beverages.
Fizzy drinks and any other bottled, colored drinks are usually loaded with liquid fructose, which can largely contribute to belly fat. Not to mention the fact that regular consumption of sugary drinks can also mean danger for your liver as it leads to increased fat storage in it. Some experts also claim that sugar-sweetened beverages are more harmful than sugary foods.
One reason for this is the fact that the human brain doesn’t process liquid calories in a way that it does when it is processing solid calories. This is why it becomes easier for people to over consume liquid calories than solid foods. And, when you’re trying to lose weight, frequent consumption of these sugary liquids could harm your weight loss goals.
9. Don’t ignore the importance of that sweet slumber.
Sleep is no doubt so huge for anyone trying to ditch their excess weight. Sleeping too much or too little can both harm your weight loss regimen.
A review and meta-analysis conducted from U.K. revealed that those who sleep for less than 5.5 hours each night were found to consume 385 calories more per day than those who slept for seven to 12 hours each night. In addition, those people who did not have enough sleep each night were also found to prefer munching on fatty foods more than those who had enough slumber.
10. Harness the power of apple cider vinegar.
Apple cider vinegar not only does a good job in lowering blood sugar levels. It is also effective in reducing abdominal fat storage.
A 12-week study, which had obese men as participants showed that ingesting one tablespoon of apple cider vinegar on a daily basis helped the participants to lose one half inch from their waistline. Ingesting one to two tablespoons of ACV each day may help with fat loss. But, see to it that the ACV must be diluted first in a glass of water to avoid eroding tooth enamel.
Losing weight is a difficult thing to do. But, if you persist and keep that healthy weight for the long haul, you will be able to enjoy a multitude of benefits that those who fail to persevere in their weight loss regimen will not be able to experience. So, keep trying. Keep losing weight until you achieve your health goals.