Top 10 Incredible Ways To Lose Belly Fat : As a fitness expert may be one of the most common questions that bombard you is how to lose belly fat. Apart from being a sign of a disease, belly fat is among the most dangerous types of fats. When white fat settles in your abdomen, going deep into your organs it can cause you a very serious health problem.
This type of fat normally produces a stress hormone cortisol and inflammatory substance that interfere with the body’s production of insulin. As a matter of fact, having this fat is worse than being overweight. It increases the risk of developing a heart disease and type 2 diabetes. Here are the top 10 ways to lose belly fat.
1. Keep On Moving
One thing about belly fat is that it responds well to aerobic exercise. Burning calories through running, swimming, biking or anything can be good in getting rid of belly fat. For a start, you can jog for 12 miles a week. Also, add punches along with exercises so as to burn calories fast. Throwing some punches and twisting your torso for 15 minutes during a workout will effectively flatten your belly.
2. Eat Proteins
If you want to lose belly fat, eating protein is the most important thing to do. During this time, you need to eat proteins as if you mean it. As you age, your body starts to produce more insulin since your fat and muscle cells are not responding to it well. The insulin that you produce enhances fat storage in the area around your belly.
A diet full of proteins is, therefore, important to protect you from insulin resistance. According to one study, fat women who ate 30% proteins, 40% carbs, and 30% fats lost more fat as compared to those who never ate.
3. Avoid Sugar As Much As You Can
For you to maintain a trimmed belly, you need to reduce your sugar intake. Losing belly fat is usually 80% healthy diet and eating a lot of sugar is not part of this. You can reduce the quantity of calories by eating vegetables, whole grains, and good snacks.
If you have a sugar craving, replace it with something that has zero sugar. Ensure that you maintain your insulin level low by avoiding sugar. This will enhance the production of glucagon, a hormone that will help you maintain a flat belly.
4. Chew A Lot
One of the rules that will help you reduce bloating and belly fat is to chew your food well. When food is digested well, it usually results in reduced belly fat and less bloating. Always chew your food until it resembles a sauce and never tries to swallow it without chewing. Since the digestion process starts in the mouth, chewing food well help in proper digestion and also minimize the intake considerably.
5. Get Good A Night’s Sleep
If you are looking to lose belly fat, avoid Working at night. When your biorhythms are not there, you end up consuming a lot. Also, when you are exhausted you tend to produce a lot of ghrelin that increases the cravings for fat-building foods and sugar. Missing sleep can also change your hormone production.
One of the best things you can do to shape your body is getting at least 7 hours of sleep every day. While sleeping is good, avoid sleeping and waking up late during weekends. Chaotic sleeping habits can interfere with your internal clock and make your body produce fat storing hormones such as cortisol.
6. Eat Diet That Contains Vitamin C
If you are under a lot of stress you tend to produce a lot of cortisol. Apart from being a good way to counteract cold, vitamin C can help you balance cortisol that your body produces when under stress. It’s also an important element used for making carnitine, a compound needed by the body to change fat into fuel.
If you are going through a lot of stress or an emotional crisis, you need to increase your vitamin C intake. You can use kale, peppers, kiwi fruits among others to counteract these effects.
7. Engage In Training
Having a mission to lose our belly fat requires a commitment to toning the area and losing the fat. If you are tired of the monotony of crunches, find the best ab roller and use it to perform a number of pullouts.
Ab rollers not only strengthened a good number of muscles but are also very effective in losing belly fat. According to research done by San Diego State University, this exercise generates more activity than the traditional methods. It will also improve your overall health and improve your confidence.
8. Cut Carbs From Your Diet
Reducing carb intake is an effective way if you wish to lose belly fat. According to studies, low-carb diet leads to 3 times more weight loss than low-fat diets. They also lead to a quick reduction in water weight that gives people an immediate result.
If you keep your protein intake high, avoiding refined carbs such as pasta and white bread is enough to help you lose that belly fat. Apart from losing belly fat, low carb diet also has other benefits.
9. Eat Meals Rich In Fiber
Eating a lot of fiber is very much helpful in losing Weight and belly fat. While this is true, not all fibers are the same. What this means is that insoluble fiber is not as effective as eating soluble fiber. The best way to get fibers is to eat a lot of legumes, fruits, and vegetables.
You can also try taking supplements such as glucomannan. Evidence has shown that soluble fibers may reduce the amount of belly fat and improve your metabolic health.
10. Slow Down Your Breath
This is the simplest method that you can use even when you are in the middle of something. Whenever you realize that you are tense, you need to check and see how you are breathing. Most people under stress take quick shallow breaths or alternate holding their breaths with short breaths. After being conscious of your own breathing, slow down the breathing and relax your belly.
This works best if you concentrate on slowing down the exhalation instead of inhalation. This is a simple process but surprisingly effective in losing that stubborn belly fat.
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Nancy Moore is the founder and creator of Fitnessgrams. She created Fitnessgrams to be a haven for people looking to get fit, boost their health, lose weight, or improve their well-being. Here you will find experiences, workouts, information from the experts, healthy living tips, and tools to find well-being and balance.
Top 10 Incredible Ways To Lose Belly Fat
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