Are you a good looking person but your belly pouch makes you fall apart from the normal crowd? Or it doesn’t allow you to wear tight outfits that stuck to your body and outline that flabby area? Belly fat is a nightmare and looks ugly and protruding always. It’s ok if you are overweight there are chances that you are still healthy.
A lot of studies show that slim looking people too have obesity related issues. When a lot of fat gets accumulated in your abdominal cavity it’s known as belly fat and can be a serious threat. When fat starts collecting at your waistline it’s time you pull your socks up and start cutting the stubborn accumulation.
To measure your extra fat, take a measuring tape and check the circumference around waist and compare the measured figure with some standard marks.
Above 35 inches/88 cm in women is what we call abdominal obesity.
To lose is to target here, you need to distinctly work in such a way that you get a toned and lean fat instead of losing everything. Overall fitness is recommended but if you want to be the highlight of an upcoming event and have a lot of tummy fat then you need to prioritize things.
Here are 6 evidence-based ways to lose belly fat.
1. Avoid Sugar-Sweetened Beverages and Sugar
Consumption of Added sugar is the basic trouble for health and the base for a lot of health diseases. It attacks the metabolic health directly. Sugar is composed of equal proportion of glucose and fructose. To metabolize fructose we need a very sturdy and active liver. The liver fails to process fructose further in case the consumption of refined sugar surpasses all the level of feasibility and ends up making it fat.
Belly fat represents the first stage of the sugar takes a toll and if not curbed as soon as possible can turn to be really serious. A lot of sugar facilitates the accumulation of belly fat. There should be a strict No to sugary beverages.
2. Eating More Protein May be The Best Long-Term Strategy to Reduce Belly Fat
Protein is an important macronutrient that helps in eliminating weight. Itís because of the fact that it can reduce cravings by 60% and enhances metabolism by 80-100 calories per day and induces you to gorge in less calories that is up to 441 calories per day lesser.
After going through the above facts you would undoubtedly add protein to your diet. The existence of proteins in your body works both ways whether your aim to lose weight or gain it. Here we are taking protein under consideration because it can particularly work against belly fat. Consumption of protein and belly fat are indirectly related to each other that is eat more proteins to own less belly fat.
3. Say no to Carbs
A restricted look at carbs is extremely effective when you want to lose weight. A lot of studies support this fact very well. To cut belly fat go for low carbon diet for good results.
4. Eat fiber rich food
A fiber rich diet is what we need when our aim is to reduce belly fat. The only thing you need to take care is what kind of fiber you intake.
You need to look for viscous fibers for quick effects. These are those fibers that can bind water and converts it into a thick gel that covers the gut area.
This gel easily slows down the movement of food through your stomach and small bowel this ultimately slugs the digestion and absorption of nutrients. It leads to a fall in appetite and makes you feel full for a long period of time.
All you need to do is to rely on vegetables and fruit. Legumes and cereals are good as break meats.
To improve metabolism and reduce belly fat simultaneously, you should structure a fiber rich diet for yourselves.
Physical Exercise is always good for many reasons. Doing it would never harm you in anyway. It helps for a prolonged healthy lifespan. Some specific exercises aim at killing that belly fat.
Don’t just blindly do a lot of crunches rather start with walking, running, swimming, etc.