Belly fat is a nuisance, and quite a lot of us are dealing with it. It can make our clothes feel tighter, but other than that; it can be pretty harmful. Unfortunately, this fat is also the hardest to lose. So, here, we will help you with some tips and tricks to help you shed off your belly fat.
Let us get started and address these tips one by one.
Avoid sugar-sweetened drinks and sugar.
Foods containing added sugars are not suitable for your health. Eating a diet rich in them can result in weight gain. There are studies, too, that suggest that sugar can negatively impact metabolic health. Also, consuming a high degree of sugar, majorly from fructose, can result in fat build-up around the liver and abdomen.
The composition of sugar is half fructose and half glucose. When you consume a high sugar diet, your liver will be swamped with fructose. Consequently, it is forced into converting this sugar into fat. Several studies indicate that this is the science behind sugar’s deteriorating impact on health. It adds to the liver and abdominal fat, which results in several metabolic issues and insulin resistance.
More than solid sugar, it is liquid sugar that brings in more significant damage. Unfortunately, the brain does not register the liquid calories just as well as the solid calories. Hence, when you consume sugar-rich drinks, you end up consuming a greater number of calories.
A study suggested that the likelihood of kids getting fat is higher because their daily consumption of sugar-sweetened beverages is greater than adults. Thus, it is vital to lower the sugar consumption in your diet. You can even try to eliminate the consumption of sugary drinks in your diet. It includes all drinks, such as fruit juices, sugary sodas, and sweetened sports drinks.
‘Whenever I shop for drinks and beverages from the pantry for my kids, I always make it a point to read the labels. It helps me know the sugar content in the drinks. So, I always try to shop for low-sugar alternatives, comments Maria, an online reviewer who did the best crankbait reels review.
However, please note that this does not apply to the whole fruits, which are invariably very healthy and have a high fiber content.
Drink 8-10 glasses of water every day
Drinking water has two-fold benefits. One, it will flush out the toxins from the body and leave you with clearer and healthier skin. Two, it will help you achieve your goal for the flat tummy faster. By water, we do not only mean plain water – you can also add healthier drinks, such as homemade fresh fruit or vegetable juice and green teas.
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Consume a lot of soluble fiber
‘If you are planning to lose weight, your diet should have a high degree of soluble fiber in it. The soluble fiber tends to absorb water, and it then forms a gel, which reduces the pace of the passing of the food via the digestive system. Studies suggest that this kind of fiber is excellent for weight loss and helps you feel fuller faster.
So, consequently, you end up eating less. Hence, the overall calorie intake lowers. But, at the same time, the calories that the body absorbs from the food also goes down,’ states Jacqueline, an online reviewer who did the best trimmer for balls review.
In addition to what Jacqueline just stated, soluble fiber also works well to combat belly fat. Some of the excellent high-fiber foods you can add to your diet are shirataki noodles, avocadoes, Brussels sprouts, flax seeds, blackberries, and legumes.
Watch the sleep quality and quantity.
Never underestimate the power of a good night’s sleep. Sleep is a good way to combat your under-eye bags. In addition, studies suggest that adults who sleep over six hours in the night have a minimum of three inches less around their waistline.
So, have an early dinner, and retire to bed three to four hours following it. This can help you feel fresher in the morning and simultaneously help reduce belly fat.
Eat protein before going to bed.
When you go to an expert for tips to lower belly fat, you never expect them to suggest eating as part of it. But, the only way to reset your stomach is by altering what you put in it,’ comments Julie, a reviewer who did the review for the best Kohler toilets.
For someone trying to lose weight, doctors recommend a healthy protein-based meal before retiring to bed. You can fill up on green vegetables and proteins to ensure that the body does not cause fluid retention the following day.
Moreover, adding protein to your diet before sleeping tends to accelerate the metabolism the following day. Furthermore, it helps the body repair itself better when you are sleeping. Consequently, you wake up feeling more energized.
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Keep a check on your calories.
The most straightforward weight loss tip is you burn more calories than you eat. Three thousand five hundred calories make a pound of fat. So, write down the amount of weight you plan to shed and the time period. Then monitor the calories you consume daily. At the same time, keep track of the calories you burn with every workout.
So, for instance, if you burn 300 calories in a day and consume 200 calories less than average, you will burn 3500 calories in seven days. Consequently, you will end up shedding a pound of weight in the duration.
Indulge in circuit training
Wish to build muscles and shed fat simultaneously? Well, circuit training is the perfect pick for you. You must engage in circuit training at least three days every week. But, how to get started with it?
‘I perform workouts and exercises that involve the whole of my body, such as push-ups, lunges, and pull-ups, one set every day with fifteen repetitions. Also, after every set, I take a rest of 30 seconds, followed by a jumping rope of 60 minutes. This helps me shed about 500-600 calories in an hour of workout,’ comments Nathan, an online educator who offers InDesign classes online.
Keep a check on your salt intake.
Salt can result in water retention. Thus, it is essential to keep your daily salt consumption to a minimum. So, how do you make up for the taste in your food? Replace salt with herbs, spices, or lemon, and you can achieve the same taste but zero water retention.