Many of us often ask how to lose belly fat fast. We all love to have a sexy body, but belly fat is always a nuisance that also makes it hard for your clothes to fit you. Also known as visceral fat, stomach fat is harmful to the body and leads to the development of heart diseases and diabetes. Health organizations use the body mass index (BMI) in the classification of weight and prediction your risk of metabolic disease.
However, this is very misleading, since people with excessive belly are at a higher risk, even if they look thin. Losing fat from the belly is difficult, but if you are aware of the fastest and effective ways, then the process will be smoother for you. Here are some ways to lose belly fast.
10 Ways to Lose Belly Fat Fast
- Eat Enough Soluble Fiber
Soluble fiber is a good absorber of water, since it forms a gel that slows down food as it passes through the digestive system. According to studies, soluble fiber enhances weight loss by enabling you to feel full, which makes you to eat less. Fiber reduces the amount of calories that your body absorbs from the food that you eat. Soluble fiber allows you to fight belly fat, which is why you must increase the intake of fiber rich foods. Some of the sources of soluble fiber are avocados, Brussels sprouts, blackberries and flaxseeds.
- Avoid Foods Rich in Trans Fats
Trans fats are formed when hydrogen is pumped into unsaturated fats like soybean oil. Trans fats are available in spreads, margarines and are also added to some packaged foods. The fats are linked to heart diseases, inflammation, abdominal fat gain and resistance to insulin. To loose belly fat, avoid hydrogenated fats and that’s a great way to learn how to lose belly fat fast.
- Reduce Alcohol Intake
When taken in small amounts, alcohol can be beneficial to the body. However, excessive consumption of alcohol has harmful health implications. According to research, excessive alcohol leads to the accumulation of belly fat. Alcohol consumption pre-disposes you to obesity, especially when excessive fat is stored near the waist.
Reducing alcohol consumption reduces the waist size. However, you do not need to stop taking your favorite alcohol, you just need to reduce the intake of alcohol. People who take smaller amounts of alcohol have less belly fat than those who drink alcohol excessively, which is why you must take less alcohol in order to reduce belly fat.
- Take Foods that are rich in Protein
Did you know that controlled intake of proteins controls body weight? Intake of proteins releases the PYY hormone, which reduces appetite and makes your stomach full. Proteins raise the metabolic rate and assist in retraining muscle loss as you reduce your weight.
People who take appropriate amounts of proteins have less abdominal fat than those who take less or no proteins at all. To lose belly fat, ensure that you take enough proteins in every meal. Some sources of proteins include fish, eggs, nuts and meat.
- Reduce Your Stress Levels
When you are stressed, adrenal glands release cortisol, known famously as the stress hormone. Cortisol leads to increased appetite, something that drives the storage of abdominal fats. Ladies with large waists produce more cortisol when stressed, which leads to increased belly fat. Pleasurable activities lead to the reduction of stress, which reduces belly fat. Some of the effective methods of stress reduction include meditation and yoga.
- Avoid Sugary Foods
If you want to know how to lose belly fat fast one of the best tip is to stay away from sugary foods. Sugar is rich in fructose, which causes a number of chronic diseases when taken in excess. Such diseases include heart complications, fatty liver disease, obesity and diabetes.
Studies have shown that there is a relationship between excessive sugar intake and increase in the abdominal fat. High intake of refined sugar leads to increased fat gain, which is why even healthy sugars like honey should be used responsibly.
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- Engage in Aerobic Exercises (Cardio)
Aerobic exercises are effective in burning calories, including stomach fat. Results obtained from cardio workouts vary, depending on the intensity of your training. However, the number of times you exercise is more important than the intensity. For effective removal of belly fat, consider involving in some cardio workouts once daily, and that stomach fat will be history.
- Reduce the intake of Carbs
Taking less carbs reduces body fat, including the abdominal fat. Taking less than 40 grams of carbs per day leads to the loss of belly fat, especially among ladies with polycystic syndrome and people with diabetes. If you find it difficult to stick to a strict carb diet, consider taking unprocessed carbs instead of the refined ones. Those who consume whole grains have less abdominal fat in comparison to persons who take high amounts of refined grains.
- Cook With Coconut Oil
Coconut oil is a healthy cooking option because it boosts metabolism and decreases the amount of stored fats, including abdominal fats. Cooking with coconut oil as an alternative to other oils reduces belly fat, without you having to necessarily change the diet. Apart from cooking, consider taking 1-2 tablespoons of coconut oil daily for the best results. However, coconut oil also contains calories, which is why you should replace your fats with it and not add it to the already existing fats.
- Engage in Weight Lifting
Resistance training is effective in gaining muscle mass, but it also leads to the reduction of belly fat. Resistance training is also beneficial to people the fatty liver disease as well as diabetes. Belly fat is eliminated by a combination of aerobic exercises and strength training. However, ensure that you have a Certified Personal Trainer before you engage in weight lifting.
HOW TO LOSE BELLY FAT IN A WEEK – VIDEO TIPS
There are several methods you can use to learn how to lose belly fat fast. If follow the above tips you will be on your way to eliminate those disguising fat. The methods may be used collectively, although it is important to consult your doctor in case you develop any complications or unusual symptoms. After the belly fat is gone, ensure that you live in a healthy way to avoid accumulation of the fat in future. Healthy living involves both healthy feeding and exercises.
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