Belly fat can be annoying, especially when trying to fit into the cute jeans from last year. There are several misconceptions about belly fat, reasons behind it, and ways to lose it. The main reasons why belly fat occurs are either due to bloating or actual body fat.
Bloating is generally caused due to over-eating, digestion issues, etc. On the other hand, essential body fat is the stored calories in your body. Excessive bloating and unnecessary calorie storage can lead to an unhealthy lifestyle and obesity if not correctly cared for. But, again, what are the best ways to lose belly fat that shows actual results and no bluffing? In this article, we will reveal some of the best ways to lose belly fat.
Best Ways to Lose Belly Fat
Losing weight can be tricky, but losing belly fat can be more problematic. The belly ought to be a dangerous location for the fat to store. Belly fat, also called deep abdominal fat or visceral fat, surrounds the organs in the body.
Although it may be temporary, belly fat circulates through the blood more regularly and is more likely to increase the fat content in the blood. This can cause your blood sugar levels to spike and increase your risk for heart disease and type 2 diabetes in adults. If you want to know what is the best way to lose belly fat, refer to the following:
Track Your Calories
Start with tracking your calories first because the basic and easy way to lose weight is to burn more calories than you consume. Tracking and calculating your calorie intake can help you determine how many calories you need to cut from your diet or how many calories you need to burn in the gym, or by performing any other physical activity to reduce your belly fat. So, for example, if your body needs 2,400 calories in a day, you can reduce an additional 400 calories from your diet and maintain a calorie-deficient diet to lose belly fat quickly.
Eat More Fiber
So basically, when we over-eat, we tend to grow extra fat on the belly. Plus, foods can be distractive when you are trying to lose pounds from your body. Adding extra fiber to your diet is one of the best ways to lose belly fat quickly. How may you ask?
Well, when you eat fiber-rich food, your tummy feels full. This prevents you from randomly eating and breaking the cycle of your diet. Plus, no extra food means no extra calories. This will let your body use the stored energy in your body and promote quick belly fat loss.
Eat High Protein Diet
Consuming a good amount of protein will not only keep your tummy full, preventing you from eating extra, but it will also repair the tears in your muscle caused by heavy exercises or workouts. Make sure your diet consists of at least 70 grams of protein every day.
If you consume protein before working out, the chances of you feeling hungry will reduce automatically. In addition, eating high-protein food is a great way to lose belly fat, especially when you are performing heavy physical activities. This will help you lose belly fat quickly as well as have enough energy to process correctly.
Avoid Sugary Food
To lose belly fat and weight, you must avoid sugary foods. In fact, according to studies, sugar has dangerous effects on your metabolism. Sugar is composed of glucose and fructose. Too much sugar (mainly fructose) can cause fat to accumulate around the abdomen and liver. If your liver is overloaded with fructose, it will force your liver to convert fructose into fat. It also increases belly fat and liver fat, leading to insulin resistance and various metabolic problems.
On a side note, try to avoid using liquid sugar. The brain does not record liquid calories the way it records solid calories, so when you drink sugary drinks, you end up consuming extra calories. Drinking sugary liquid beverages, such as sugary drinks, sodas with high sugar content, now and then can also lead to obesity. If you want to enjoy refreshments, you can choose fruit juice and vegetable smoothies.
Drink Less Alcohol
Excessive drinking can stimulate food intake. This can prevent a person from losing weight. If you continue to drink too much, your liver will be overloaded. After prioritizing alcohol over other nutrients, the liver will begin to store protein, carbohydrates, and fiber as fat in the body. Drinks containing alcohol and soda will add extra calories to your body. The best way to lose belly fat men choose is to cut off alcohol as much as possible.
Try to Limit Your Stress
Stress is unhealthy for your body. It is a bit of psychology, but here is what happens to your body when you are stressed- when you are stressed, you will find eating very calming.
This means your brain adapts to eating as a coping mechanism when you are stressed. This is what experts call stress-eating. Stress eating makes us feel good, but on the other hand, the limit of our calorie consumption exceeds. This will result in fat gain eventually. Try to talk to your close ones or an expert for assistance when stressed and talk yourself through. Motivate yourself to think positively and stay healthy.
Begin Strength Training
As we also mentioned earlier, weight loss can be challenging, but belly loss can be more difficult. The best way to lose belly fat for women and men is to begin full-body strength training. Add exercise to your schedule if your goal is to lose every inch of your extra belly. Strength training can help you build muscle. These muscles will replace body fat. In fact, with active muscle metabolism, your body will continue to burn all the extra calories.
This will lead to rapid yet healthy weight loss. The best part about strength training is not necessarily joining a gym or working out. You can also engage yourself with more household work, cooking, or any other heavy physical activity.
Try Curbing Carb
In a study, researchers found that the effect of a low-carbohydrate diet to lose weight on the heart led to rapid weight loss. Reducing carbohydrates in your diet can reduce hunger and prevent you from eating unnecessary things. If you can stick to a strict low-carbohydrate diet for a long time, you will lose a lot of extra weight in a few months without counting your calories at all.
However, the number of carbs you should eat daily for weight loss depends on their age, sex, body type, and activity levels. On the positive side, you can reduce weight through a low-carbohydrate diet while satisfying your hunger pangs.
Embrace Healthy Fats
Losing weight is easy when you consume the right amount of fat. The consumption of healthy fat satisfies your hunger and prevents you from munching on cookies and snacks. Other than that, healthy fatty acids can benefit your overall health and keep your immune system strong. You can consume food items that contain healthy fat after your workout sessions.
You can add avocados, peanut butter, nuts, and fishes like salmon to your daily diet. You can also consult an expert if you worry about not consuming or over-consuming fat. Your expert can help you to fix a diet that will help you to know how many exact amounts of fat your body requires in a day.
Get Plenty of Restful Sleep
Sleep is necessary for your body and mind. Sleep plays an essential role in weight-loss journeys. Lack of sleep will not only weaken your immune system, but it may also prompt you to eat a little and then some more. When you are working more than you are eating, your brain will automatically guide you towards the kitchen. This can throw negative impacts on your overall weight as well as on your belly fat.
Try to sleep for at least 7-8 hours every day. To add some refreshment to your brain, try to sleep as early as possible and wake up early in the morning. It will freshen your mind and body up and keep you energized throughout the day.
Among some of the best ways to lose belly fat, choosing to accept the changes is necessary. When you are set to limit yourself to certain foods and beverages, you also have to adapt to the changes that happen to you or around you. Losing belly fat is not very easy, but it is impossible to be dedicated to it.
When you cut off some calories, your body may initially cause troubles to you, including moodiness. But, make sure you consume the right amount of calories and practice physical activity for better and quicker results.