The importance of a toned body is beyond the concept of looking great. It can help us live longer. Broader waistlines are associated with higher risks of diabetes, heart disease, and cancer. Losing weight, especially from the belly, improves blood vessel functioning and sleep quality.
When we diet, it is not possible to target our belly fat specifically. However, when we lose our overall body weight, it helps to shrink the waistline and reduces the dangerous layers of visceral fat, fat that resides within the abdominal cavity that we cannot see but heightens health risks.
But what are the most proven and tested ways to lose belly fat? This article aims at bringing to you some of the most effective tips to lose belly fat backed by science. Read till the end and incorporate them into your life to get results in your journey of losing excess belly fat.
Some Of The Effective Ways Of Losing Belly Fat Naturally
Take Up A Healthy Eating Plan Instead Of Dieting
When you ask anyone in your friend circle about how to lose belly fat, the first thing that they will suggest is to diet. Most people think dieting is the ultimate way to shed weight. But in reality, it is not entirely true.
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When we diet, we generally eliminate certain things from our daily eating routine. And sometimes, the eliminated foods are the ones that are rich in specific vitamins and minerals that our body requires. Therefore, by taking the wrong diet, our body suffers a deficiency of those vitamins and minerals.
Hence to eat healthy without creating vitamin or mineral deficiency, nutritionists suggest picking a healthy eating plan and sticking to it instead of dieting. The benefit of creating an eating plan is that you can add things according to their nutritious values and learn better food choices. You can have a low-carb approach, but when you generally eat healthily, no calorie counting is essential.
When you mindfully keep away the problem foods from your diet, especially those high in carbs and sugar and without much fiber, and shift toward high fiber and high protein choices like beans and vegetables, you can eat guilt-free.
Eat Enough Soluble Fiber
While creating your eating plan, ensure it consists of adequate soluble fiber. Soluble fiber absorbs water and converts it into a gel that helps slow down food as it passes through your digestive system. Studies show that soluble fibers promote weight loss by helping you feel full for a longer time so that you naturally eat less. Fibers also decrease the number of calories your body absorbs from food. Then what? Adding adequate soluble fiber may help you deal with excessive belly fat.
A study that included over 1100 adults found that every 10-gram increase in soluble fiber intake can decrease belly fat by 3.7% over a period of 5 years. You have to make an effort to consume enough fiber every day by making smart food choices. Some of the excellent sources of soluble fiber include:
- Flax seeds
Keep Trans Fats Away From Your Food Plan.
The purpose of trans fats is simple. They pump hydrogen into unsaturated fats. Trans fats are found in some spreads, soybean oil, margarine, and packaged foods. Many food producers claim they have stopped using them since trans fats cause heart diseases, abdominal fat gain, inflammation, and insulin resistance.
A study that included monkeys who ate a high trans-fat diet gained more abdominal fat than monkeys that ate mono-saturated fat.
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To keep yourself away from trans fats, it is necessary to read all the ingredient labels carefully and keep the products back on the shelves that contain trans fats. Sometimes trans fats are listed as partially hydrogenated fats.
Avoid Drinking Too Much Alcohol
Alcohol can have a certain amount of health benefits, but it can seriously harm your health when taken regularly. Research suggests that drinking too much alcohol can make your belly blue tint.
Observational studies have found that people who consume alcohol regularly significantly increase the risk of developing central obesity and excess fat storage around the belly. Cutting back on alcohol can drastically reduce a person’s waist size. And one can start avoiding alcohol by limiting the amount they drink in a single day, which would help.
A study that included 2000 people found that people who drink alcohol daily accumulated more belly fat than those who drink less frequently.
Take Control Of Your Stress Levels
It’s not only food or alcohol that makes a person gain belly fat. Another contributing factor to belly fat is stress. Stress triggers the adrenal gland that produces cortisol, commonly known as the stress hormone. Research shows that a person’s appetite and abdominal fat storage go upward when the cortisol level increases.
To reduce belly fat, one must engage in pleasurable activities that help relieve stress. Practicing meditation and yoga are some of the most effective methods that are proven to be helpful.
Limit Sugary Foods
There is fructose in sugar linked to several chronic diseases when you consume an excessive amount. And those diseases include type 2 diabetes, liver disease, and obesity. In an observational study, a relationship between a high level of sugar intake and increased abdominal fat was established. Therefore it is essential to realize that the more refined sugar. You intake, the more belly fat you will gain.
Even healthier sugars like honey need to be used sparingly when it comes to sugar.
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Exercising is an excellent way to shed excess body weight, obese. Many people prefer aerobic exercise since it is an effective way to improve health while burning calories. Many studies show that aerobics is an effective form of exercise that reduces belly fat. However, the results are mixed as to whether a person is doing moderate or high-intensity exercise.
In any case, exercising with high frequency and duration can help get better results than moderate exercising. One study also found that women in their post-menopausal state could lose fat from all areas of their bodies by doing aerobic exercises for 300 minutes weekly.
Try Resistance Training
Many people don’t prefer weightlifting since they think weightlifting is associated with the risks of bodily injuries. However, resistance training can be beneficial for belly fat loss when done under supervision. Resistance training is also known as strength training which is essential to preserve and gain muscle mass.
Many studies have found that people with type 2 diabetes, fatty liver, and prediabetes also have good results with resistance training. One study involved overweight teenagers, showing that a combination of aerobic exercise and strength training can significantly decrease visceral fat.
So here we repeat that. If we want to start weightlifting, it is a great idea to take advice from a certified personal trainer.
Avoid Sweetened Beverages
Cold drinks, canned fruit juices, and energy drinks are loaded with liquid fructose that can make your belly fat. Studies found that those sugary drinks lead to increased fat in the liver. A survey performed for ten weeks saw a significant abdominal fat gain in people who consumed fructose-rich drinks.
It is surprising yet true that sugary beverages are way more harmful than sugary foods. Our brain does not process liquid calories the way it does solid ones. Therefore, when you consume too many liquid calories, it is stored as fat.
The best way to avoid accumulating belly fat from sugar-sweetened beverages is to avoid drinks such as:
- Sweet tea
- Alcoholic mixtures with sugar
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Better Your Sleep Cycle
Sleep is essential for all of us to rejuvenate, revive and relax. And among other aspects of the importance of plenty of sleep is betterment in our health, including belly fat loss. Studies show that people who don’t get enough sleep gain more weight than those who get enough.
There is a condition known as sleep apnea in which breathing stops intermittently during the night and leads to excess visceral fat. Therefore, it is always recommended to sleep for at least seven hours per night and ensure that sleep quality is good.
If you suspect you are suffering from sleep apnea or other sleep disorders, it is better to talk to a doctor and get treated.
Track Your Food Intake And Exercise
Even when you are eating healthy, it is still necessary to track what you eat and what the amount is. It is also essential to know how much daily exercise you are doing and whether you are keeping a good balance between your calorie intake and calories lost.
To maintain healthy body weight, you need to consume fewer calories than your body needs. And therefore, keeping a food journal or using an online application for tracking your daily food can help you monitor your calorie intake. This strategy works wonders for every individual trying to lose weight.
In addition, such mobile applications help you know the amount of proteins, carbs, micronutrients, and fiber you take. Many will also allow you to record your daily physical activity and exercise.
Include Fatty Fish In Your Diet
Though eating fat does not sound good when trying to lose weight, fatty fish are extremely healthy. Many fishes are rich in high amounts of protein, omega 3, etc., to protect you from various diseases. There is much evidence to prove that Omega 3 fats help reduce visceral fat.
One study performed among adults and children with the fatty liver disease found that fish oil supplements efficiently reduce liver and abdominal fat. If you have been introduced to fatty fish recently, aim to get two to three servings weekly. The best choices of fatty fishes include:
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Add Apple Cider Vinegar To Your Diet
If you have heard that drinking apple cider vinegar has remarkable health benefits, such as lowering blood sugar levels, you probably need to know more about its benefits. Vinegar contains acetic acid, which is proven to reduce abdominal fat storage. A study found that men with obesity could lose half an inch from their waists after taking one tablespoon of apple cider vinegar daily.
Taking 1 to 2 tablespoons of apple cider vinegar is safe for most people and may lead to modest fat loss. However, it is necessary to dilute apple cider vinegar before consuming it to avoid eroding the enamel on the teeth.
Take Probiotic Supplements
In many foods, probiotic bacteria are found. Probiotics have many health benefits, such as they help to improve your gut health and enhancing immune function. Researchers say that different types of bacteria play different roles in weight regulation, and probiotics for having the right balance can help with weight loss, including belly fat loss.
Probiotic supplements contain more than one type of bacteria, so make sure you purchase probiotic supplements that provide you with one or more bacterial strains.
Try Intermittent Fasting
Intermittent fasting has become very popular lately as an effective weight loss method. It is eating by following a particular pattern or cycle, maintaining specific gaps between different meals. One popular process involves 24 hours fast once or twice a week, while the other consists of fasting for 16 hours and then eating all the food within eight hours.
Many studies have found that intermittent fasting benefits men more than women. However, modified intermittent fasting may also help women experience positive effects of it.
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Try Drinking Green Tea
Whether you like the taste of green tea or not, it is an exceptionally healthy beverage with caffeine and antioxidants that boost metabolism. The antioxidant named epigallocatechin gallate helps lose belly fat.
The effect of green tea consumption can be strengthened when combined with exercise.
Make Some Alterations To Your Lifestyle
Taking up a new habit will not change your belly fat loss journey. If you want sustainable results, you must combine different methods and follow those religiously until they show some results.
Most of the belly fat loss methods we mentioned earlier and associated with healthy eating and maintaining an overall healthy lifestyle. Therefore, changing your lifestyle for the long term is essential if you want to lose your belly fat and keep it at bay.
Some Other Alternatives Of Losing Belly Fat
Undoubtedly all the natural methods we mentioned above help lose belly fat in the long run. But sometimes, natural remedies don’t work as well as we desire. That is because belly fat is a stubborn kind of fat that does not go away so quickly. Therefore, after trying natural remedies to lose belly fat for a long while, many people shift to cosmetic treatments such as liposuction and CoolSculpting.
Liposuction is also a shape-changing procedure that can remove unwanted body fat from specific body areas, including the stomach. If you are going for liposuction, you can expect up to 70% fat reduction in the treated area. Liposuction is done using the SAFE technique in which separation, aspiration, and fat equalization are done.
The surgeon first separates the fat cells from the skin tissue and then aspirates them with fluid. In the infiltration phase, the space increases in the area for better surgical access and adding a medication called epinephrine.
Epinephrine can shrink the blood vessels and reduces bleeding. After removing the fat, the surgeon equally distributes the remaining fat cells in the area to achieve a natural look. The technique does not include the usage of lasers or heat-based tools that can damage or scar the surrounding tissues. For many decades, the SAFE method has been used, bringing results to many patients.
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The recovery time of liposuction strongly depends upon the type of liposuction done. Sometimes the treatment is performed by itself and can be combined with other procedures. Since the abdomen is a small treatment area, patients can return to work within a few days and resume their daily activities.
CoolSculpting is a procedure that specifically targets the fat. Over two to three months, patients can expect up to a 20% reduction of fat in the treated area. CoolSculpting is an entirely non-invasive procedure; therefore, there is no downtime after the treatment. But one must patiently wait for at least two treatments over a month to get some results.
Each CoolSculpting session takes up to one to three hours. Within three months, one can expect to see some results. A plastic surgeon, during the procedure, targets the fat cells in the abdomen and then freezes them using CoolSculpting technology. Over time those fat cells die, and the body naturally eliminates them. The results derived from CoolSculpting can be permanent when maintained with a healthy lifestyle, including exercising and good eating habits.
Some Frequently Asked Questions About Losing Belly Fat
What Is The Best Method To Get Rid Of Belly Fat?
The best method to get rid of belly fat depends on each patient’s experience. In many cases, natural remedies such as healthy eating, exercising, etc., work wonders for patients who follow them rigorously. And for others, natural remedies don’t work, and patients generally shift to liposuction, CoolSculpting, or other cosmetic treatment procedures. Coolsculpting is among the most effective and noninvasive treatment methods to reduce belly fat without extended recovery.
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Can Belly Fat Be Removed Without Surgery?
Certainly yes. CoolSculpting is one such procedure that can eliminate excess body fat without making an incision. Noninvasive fat removal can be used for other areas of the body, including thighs, back, upper arms, chin, neck, etc. During CoolSculpting, the surgeons use a device that freezes the fat cells and then naturally eliminates them to give the patient a toned body that can be maintained with healthy eating and exercising.
What Is The Fastest Way To Lose Belly Fat Naturally?
There are four steps to follow in dealing with stubborn belly fat naturally.
- Exercise: Exercising at least 20 minutes daily is essential to trim all your body fat, including the visceral fat stored in your stomach area. Moderate to intense exercising at least five days a week is recommended to get results.
- Diet: Eating right is necessary if you want to lose belly fat and keep it at bay forever. Eliminating carbohydrates and fatty foods from your diet while adding more fiber is recommended.
- Sleep: Sleeping is essential to losing belly fat. Sleeping seven hours of quality sleep is good for losing belly fat.
- Don’t Stress: Everyone has stress but controlling the stress is a must-do if you want to lose belly fat. Stress makes a person eat more and leads to gaining more fat in the body.
What Drink Is Good For Losing Belly Fat Naturally?
Some excellent drinks can help people lose belly fat and repair and rebuild muscles. Chamomile tea, red wine, soy-based protein shakes, and water are some fantastic drinks that one can help with while losing belly fat.
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Does Massaging Help Losing Belly Fat?
Research shows that deep tissue massaging contributes to improved metabolism and production. If you receive massage in your abdomen area where excess fat has been accumulated, it can break up to some extent making the fat ready for absorption inside the body.
I hope this article helped you learn about some of the best methods to lose belly fat naturally. You can try those methods immediately and let us know how they work. If you have lost weight following any other technique that might help others, please share that in the comments below.