Belly fat is associated with many health issues and diseases, such as cardiovascular disease, diabetes, and cancer. Specifically, it’s the deepest layer of belly fat that poses health risks. That’s because these “visceral” fat cells actually produce hormones and other substances that can affect your health. There are many dangerous and ineffective gimmicks about how to lose belly fat. While there is no “magic bullet” that will target abdominal fat, in particular, this write-up will explain proven ways to get rid of an expanding waistline and how you can make that spare tire go away.
AVOID SUGAR AND SUGAR SWEETENED DRINKS: Refined sugar is half glucose, half fructose. Fructose can only be processed by the liver in small quantities. When you have too much sugar in your system, the liver converts them to fat. Often this fat is stored in the belly/abdomen area. Too much sugar leads to belly fat and liver fat accumulation, which leads to insulin resistance and several other metabolic issues. Significantly reduce alcohol, sugary drinks (like sweet tea, fruit punch, fruit juice, Coke, 7-Up, and Pepsi.), and any other carbonated beverages
EAT PROTEIN, LOTS OF PROTEIN: You have to increase the protein content in your meal while reducing your carbs. Protein has shown to reduce your carvings by 60%, improve metabolism by 80-100 calories per day and help you eat up 441 fewer calories per day. A recent study shows the inverse relationship between protein and belly fat as the data revealed that those who eat more protein have fewer issues with belly fat.
SWITCH TO A LOW CARB DIET: Carbs are very important when it comes to energy and strength. However not all carbs are super good for you especially refined carbs like white bread, rice (Ouchi I know that feeling) Good carbs are natural, high Fibre like vegetables, whole grains, fruits. However, research has shown that a low carb diet is generally better at losing belly fat. So reduce your carbs intake generally.
EAT FOODS RICH IN FIBRE: So this is a follow up from the previous point, reduce carbs intake but eat high fiber meals, vegetables, for example, is essential. Oatmeal is also very good. You can make your pancakes with oatmeal flour or plantain flour instead of the plain flour. Soluble fiber binds with water and thickens in the stomach. You will be full but this time around not on calories.
STAY HYDRATED ALWAYS: Drink plenty of water. Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting.
Drinking more water also helps your body flush out waste/toxins and improves your overall health. Aim to drink an 8o-z glass of water 8 times per day, or 64 ounces total. Carry a water bottle so that you can drink whenever you feel thirsty.
EXERCISE (Core abs workout): I know you have this at the back of your mind but don’t know how to start. You need to hit the gym, climb the bridge, run on your street, burn and burn up the calories. There are various exercises you can engage in depending on your schedule. The high-intensity training (HIIT) and core abs workout will help burn the belly fat. You need to focus on this area to achieve the maximum result. Example of simple workout at home to lose belly fat are plank, burpees, squats and many more of them.
GET MORE SLEEP
Getting sufficient sleep is the next vital element to have in place if you want to get abs in a hurry. If you aren’t sleeping enough at night, you’ll experience a slower metabolic rate, a higher cortisol release and less energy to complete your workout the very next day. When you’re well rested, you’ll also experience fewer food cravings, making it easier to choose wise nutrition options. Sleep is essential at least 7 to 8 hours is required.
ELIMINATE REFINED FOODS: One of the most important steps to take if you want to get chiseled abs is to eliminate all the refined foods that you’re consuming in your diet plan. Refined foods will break down rapidly in the body, which causes your blood glucose to increase and this spikes insulin right along with it. With high levels of insulin constantly in your system, you’re in primary fat storage mode, so expect to see fat being packed on around your middle. Once the glucose is cleared from the blood, you’ll then suffer a blood glucose crash, which causes intense food cravings to set in. It’s an ongoing cycle that will lead to excessive, quick fat gain.
PORTION CONTROL: According to the American Diabetes Association, eating the correct portions of food can help you manage your blood glucose levels and your Weight. To end this, Portion Control is key as this saying goes “too much of everything is bad” cut down the amount of food you consume today and eat healthy meals (vegetables, Fibre, protein and low carb) in the smaller portion. You will see the difference in a matter of weeks. Ensure you eat balanced foods always.
For more information on a routine exercise, you can do at home to get the flat belly you have always dreamed off.
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