Everyone has some belly fat, even people who have flat abs.That’s normal. But too much belly fat can affect your health in a way that other fat doesn’t. so How to Lose belly fat?. this question is giving stress people more often.
It’s impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you can’t see but that heightens health risks.
However, the following tips can help reduce belly fat:
- Eat Plenty of Soluble Fiber
- Avoid Alchohol
- Drink Green Tea
- Workout Regularly
- Get Enough Sleep
- Reduce Stress Level
Eat Plenty of Soluble Fiber
Soluble fiber forms a gel with water that slows down food as it passes through your digestive system.
This type of fiber promotes weight loss since it helps you feel full for a longer time, thereby preventing unnecessary food intake.
Make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber include:
- flax seeds
- shirataki noodles
- Brussels sprouts
- avocados
- legumes
- blackberries
Avoid Alcohol
While alcohol can have health benefits when consumed in limited amounts, it can be seriously harmful if consumed in excess.
One way alcohol can negatively impact your body is by increasing the risk of abdominal obesity. Cutting back on it may help reduce one’s waist size. While there’s no need to give it up altogether, limiting the amount of alcohol consumed regularly is a must.
Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.
Drink Green Tea
A very healthy beverage, green tea contains the antioxidant epigallocatechin gallate (EGCG) which appears to boost metabolism. The effect of the antioxidants in green tea may be strengthened when its consumption is combined with exercise.
Workout Regularly
Cardio or aerobic exercises are an effective way to reduce belly fat. While that may have been proven by various studies, the results are varied regarding the intensity of exercise necessary.
The basic recommendation of workout duration is 150 min/week of moderate-intensity exercise, however, it is directly proportional to gender, age, and even BMI. In addition to cardio, resistance training can further help with fat loss too.
That said, it is ideal to consult a personal fitness trainer before getting started on high-intensity resistance training. Regular exercise also is ideal for weight maintenance after weight loss.
Making a point of increasing activity levels throughout the day helps burn calories. Moving more can also strengthen the muscles and elevate the mood.
Tips for increasing daily activity levels include:
- taking regular stretching breaks when sitting for long periods
- taking the stairs instead of the elevator
- walking or cycling instead of driving or taking public transit
- parking further from a destination
- using a standing desk
Get Enough Sleep
Sleep affects various aspects of one’s health, including belly fat accumulation. People who don’t get enough of it tend to gain more weight. Sleep apnea, where breathing stops intermittently at night, has also been linked to excess visceral fat.
A minimum of 7 hours of quality sleep every night is a must to keep one’s fat gain under control. The quality of sleep is as essential as the total duration of your bedtime. Lack of sleep is responsible for metabolic and endocrine alterations, along with a reduction in glucose tolerance.
Overall this can cause a hormonal imbalance in the body and lead to weight gain. so take enough sleep to lose belly fat.
Reduce Stress Level
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.
Research shows that high cortisol levels increase appetite and drive abdominal fat storage.
What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle.
To help lose belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.