90% of fat in the majority of the population is present on the belly. The other 10% is present around the body organs like intestines and liver.
Belly fat can lead to serious health issues. If you want to lose belly fat, we suggest you the following 20 ways.
Here are 20 incredible ways which will help you lose belly fat.
1. Drink Green tea
Green tea contains huge health properties. It’s a great antioxidant which boosts our metabolism. As per research, we can lose belly fat if we consume green tea. If we combine green tea with exercises, the effects of weight loss will be stronger.
2. Intermittent Fasting
Intermittent fasting is an eating pattern where you cycle between periods of eating and cycling. A popular intermittent fasting method comprises 24-hour fasts twice or once a week.
3. Probiotic Foods
Probiotics are presented in many foods and supplements. Probiotics have numerous health benefits. They boost the immune system. According to research, probiotics have significant role in regulating weight. If you consume adequate dose of probiotics, they will help you to lose weight. Eat probiotic food or consume probiotic supplements if you want to get rid of belly fat.
4. Apple Cider Vinegar
Apple cider vinegar helps in lowering the blood pressure. According to research, the acetic acid in the apple cider vinegar aids you in eliminating belly fat. A study showed, that obese men who consumed apple cider vinegar each day, lost 1.4 cm of fat from their waists.
5. Avoid Fruit Juice
Although fruit juice is full of minerals and vitamins, it has a lot of sugar just like soda. If you drink fruit juice you may gain weight. An 8-ounce of apple juice has 24 grams of sugar, 50% of which is fructose.
In order to lose belly fat, consume unsweetened iced tea, water or lime.
6. Consume Fatty Fish
Fatty fish contain quality protein and omega-3 fats. According to studies, fatty fish can assist in visceral fat reduction. As per research, patients who had fatty liver disease had reduced fat in abdomen and liver area. Consume fatty fish 2-3 times weekly. Excellent sources of fatty fish are: anchovies, mackerel, sardines, herring, and salmon.
7. Exercise and Limit the Food Intake
Eat food that contains low calories. Limit the intake of food which is full of fats. You can monitor the daily intake of calories by using online food application or if you manage a food dairy.
Food-tracking tools help you in seeing the consumption of micronutrients, fiber, and protein. Don’t forget to do regular physical exercise.
8. Sleep Enough
According to research, lack of sleep can lead in weight gain. For this reason, always sleep enough. A condition called sleep apnea has been linked to excess visceral fat. Sleep apnea leads to intermittent stopping of breathing at night. Sleep at least 7 hours and make your that you have quality sleep.
If you suspect that you are suffering from any sleep disorder, talk with your doctor.
9. Avoid Sugary Drinks
If you consume sugary drinks, you may gain belly fat. This is because sugar drinks are full of liquid fructose that causes a gain in belly fat. As per study, sugary drinks produce increased fats in the liver.
To lose belly fat, avoid consumption of sugary drinks such as: sweet tea, punch and soda, and sugary alcohol drinks.
10. Lifting Weights
As per research, individuals who had fatty liver disease and type 2 diabetes lost their belly fat with resistance training.
Note**If you decide to go for weightlifting, it is best to consult personal trainer.
11. Coconut Oil
One of the healthiest oil which help us to lose weight is definitely the coconut oil. According to research, coconut oil’s medium-chain fats improve metabolism and help in the reduction of stored fats. As per controlled studies, coconut oil helps in the reduction of belly fat.
Consume two tablespoons of coconut oil each day if you want to lose belly fat quickly. Coconut oil is rich with good calories. Replace some fats which you are eating with coconut oil.
12. Lower Refined Carbs
Lower your carb consumption in order to lose belly fat.
According to research, you don’t to follow strict diet which is low on carbohydrates. Just replace refined carbs with unprocessed starchy carbs like: whole grains and vegetables. In this way, you will eliminate belly fat and boost your metabolism.
13. Do Cardio Exercises
Aerobic and cardio exercises are effective in burning of calories. According to research, these types of exercises are most effective in eliminating belly fat.
According to one study, participants lost more fat from every body part when they did cardio for 300 minutes, while participants who did cardio for 150 minutes in a week lose less fat.
14. Avoid Sugary Foods
Sugary foods can lead to several diseases such as: fatty liver disease, type 2 diabetes, obesity, and heart disease. As per observational studies, there is a relationship between high sugar consumption and high abdominal fat.
Always have in mind that not only refined sugars lead to belly fat gain, but also healthy sugars such as honey.
15. Reduce Stress Levels
Stress leads the production to stress hormone called cortisol. Stress results in belly fat gain. As per research, high levels of cortisol increase appetite and increase fat storage in the abdomen.
What is more, women with a large waist produce more cortisol and they have bigger chance of belly fat gain. In order to decrease belly fat, participate in exciting activities that lower the stress. Start to practise yoga or meditation.
16. Consume High-Protein DietHigh protein consumption increases satiety and hormone of fullness. This hormone promotes fullness by lowering your appetite.
As per studies, individuals who consume a lot of protein have less fat in the abdomen than those who consume a diet low in protein. Eat foods which have excellent source of protein such as: beans, whey protein, dairy, eggs, fish, and meat.
17. Avoid Alcohol Consumption
Excessive alcohol consumption can lead to harmful effects. As per research, excessive alcohol consumption can lead to belly fat gain. As per observational studies, high use of alcohol can lead in excess storage of fat around the waist.
You can lose belly fat if you reduce alcohol consumption. There is no need to eliminate alcohol altogether, but limiting the amount consumed per day can help.
18. Avoid Trans Fat Foods
Trans fats are linked to abdominal fat gain, insulin resistance, inflammation and heart disease. Trans fats are presented in some spreads, packaged foods, and certain kinds of margarine.
Avoid trans fat foods and you will lose belly fat.
19. Consume Soluble Fiber
According to research, soluble fiber assists in weight loss by providing satiety. This type of fiber also reduces the number of calories absorbed by your body from food, aiding you to lose belly fat.
What is more, soluble fiber assists in the battle against belly fat. Excellent soluble fiber sources include: blackberries, legumes, Brussels sprouts, flaxseed, avocados, and shirataki noodles.
20. Set Lifestyle and Mix Various Methods
If you desire great results, combine various methods that have been proved useful. Luckily, a majority of these things are connected with healthy eating and a healthy lifestyle.
Set your lifestyle in the long run, and you will be able to lose your belly fat easily.
Losing belly fat, will take you more than a week or a month. If you still want to lose belly fat, be sure that it takes months of hard work and commitment and choosing the appropriate food.