Do you also feel self-conscious about having belly fat? With increasing age, stubborn belly fat may affect your overall health. In addition, it may be essential to reduce belly fat because of its diseases.
High-risk diseases such as type 2 diabetes, high blood pressure, and many others could impact our overall health.
So it may be crucial to reduce belly fat to look good, have a perfect waistline, and mitigate high-risk diseases.
To lose belly fat, you must focus more on overall weight loss. Planning your diet can help you lose belly fat fast, even if you must be selective in your eating choices.
Which food items are healthy and which are not, and what are must-to-do things to lose belly fat? This article will give you complete insights into what best you can do to reduce stubborn belly fat.
Ways To Lose Stubborn Belly Fat
Following is the list of things that you should include in your day-to-day life to get rid of belly fat.
Limit Sugar Intake
Sugar has the sweetest taste which gives immense pleasure to our taste buds. But do you know sugar is the most harmful substance for our healthy body.
Apart from gaining weight, your body can develop high-risk diseases by consuming sugar in higher amounts. This is because sugar contains fructose which led to cause these diseases.
Cutting down the sugar intake is not possible immediately but you can limit your sugar intake. Keep track of your sugar consumption, and how much you are consuming in a day and then limit accordingly.
Limiting sugar intake is the fastest way to lose belly fat. Also, avoid drinks and food items which contain sugar in higher amounts. Some sugary drinks can be healthy but can contribute to increased belly fat.
These sugary drinks are generally soft drinks, flavoured drinks, soda, and lemonade with high sugar, strictly avoid these drinks to reduce belly fat at a faster pace.
Increase Protein Consumption
Another best way to lose belly fat faster is that you should increase protein consumption in your body.
Yes, you heard that right! proteins are not responsible for increased weight but they promote healthy belly fat loss.
Consuming food items which are rich in protein can help to reduce belly fat faster.
As we know proteins are great to build the body and muscles also they are best to improve body metabolism. Protein consumption will help you improve your overall health and body.
The few protein-rich food items that you can add to your daily diet are Eggs, beans, legumes, full-fat dairy products, fatty fish, almonds, and chia seeds.
Also, there are many vegetables that you can consume to increase protein content in your body apart from the above mention food items.
Adequate Amount of Sleep
Sleep has a direct connection with your stubborn belly fat. Sleep deprivation can be one of the major reasons for your belly fat. Taking an adequate amount of sleep is crucial.
Because it promotes better metabolism of your body by which you can able to lose extra weight. On average 7 to 8 hours of sleep is important to lose belly fat.
Not taking proper sleep can affect your hormones which can create mood swings and changes in normal behaviour. You can feel irritated and lethargic the whole day.
The disturbed sleeping pattern can make you eat more junk and also adopt unhealthy habits. Taking an adequate amount of sleep not only reduces your belly fat but also contributed to a healthy lifestyle.
Consume Soluble Fibre
Fibres are available in two different types soluble fibre and insoluble fibre. If we talk about soluble fibre they are great to get rid of belly fat. Consuming soluble fibre helps to calm your emotional eating habit.
Unhealthy food habits which are responsible for overall weight gain can affect the functioning of the body. So soluble fibre consumption mitigates the effect of unhealthy eating and acts as a belly fat burner.
Soluble fibres have nutritional components in them such as vitamins, calcium and many others which will enhance the whole body’s strength. Also energises your body overall.
Some of the soluble fibre that you can include in your diet are Black beans, Avocados, chia seeds, Raspberry, Broccoli and Figs. Apart from this other soluble fibre also you can consume as per your choices.
Exercises
Exercises are the best way to reduce stubborn belly fat naturally and also within a short period. Here are some of the cardio workouts for fat loss that can easily reduce belly fat along with body weight.
- Running is the most accessible cardio exercise which helps you to lose belly fat fast. A normal adult consumes around 3600 calories in a day. To reduce this amount of calories you need to burn more calories. For this, you can try to do running for 30 to 60 minutes a day and you have to repeat this 4-5 times a week. This will help you to reduce stubborn belly fat. Continuous running helps to reduce the subcutaneous fat ( layer under the skin ) and Visceral fat ( beneath the abdominal fat) quickly. Apart from this, it helps to prevent cataracts, and knee pain and also reduces blood sugar levels and heart risks.
- Cycling is another best exercise to lose belly fat. It is the cardio which you can perform inside or outside as per your choice. On average 30 – 60 minutes of cycling in a day is sufficient to reduce belly fat. Start cycling with moderate intensity then slowly and gradually increase intensity. Also to reduce more calories through cycling, prefer cycling empty stomach because it promotes more overall body weight loss. Cycling is an exercise which gives minimal stress to your joints hence it is more doable.
- walking is a low-intensity exercise to reduce belly fat. Walking can be done anywhere and any time, while doing your daily chores or going out for buying stuff. You can combine walking with climbing stairs also, it will help you reduce your belly fat efficiently. Consider walking after every meal for the best results. These exercises are the cardio exercise which you can incorporate into your life to get rid of your belly fat. Also, other alternatives for this exercise you can do is Zumba, Swimming, Yoga or planks.
Reduce stress level
Stress is also one the most important reasons which affect our healthy life, increased weight and belly fat. Do you know stress can create a negative impact on lifestyle?
Your thought process and body function can be get severally impacted by it. Excess cortisol secretion can create excess stress and hence increasing body weight and belly fat.
An unhealthy lifestyle can create more stress in life and also same will increase your abdominal fat. These stubborn fats not only creates health issue but also make you feel uneasy and hamper your growth.
It is possible and also essential to get out of stressful situations and for this, you should follow a healthy lifestyle and include protein-rich food components which will eventually help you out.
Avoid Alcohol consumption
As we know alcohol consumption can poorly impact our whole health and also its consumption can lead to increased belly fat. Alcohols have no nutrient compound in them.
They have a high amount of sugar content which contains a high amount of calories which will impact body weight and belly fat immensely.
Weight gain will depend upon how much alcohol you are drinking in a day. Consuming alcohol in large quantities can increase your hunger which tends you to eat more often.
There will always be less hunger satisfaction in your body and that will directly impact your health and increased belly fat. Also, daily alcohol consumption reduces the burning fat process.
It also increases the risk of heart diseases such as stroke and also the chances of liver failure. So it is crucial to stop alcohol consumption to get rid of belly fat faster.
Add Apple Cider Vinegar To Your Diet
Apple cider vinegar consumption is great to reduce belly fat. The main component in apple cider vinegar is acetic acid which promotes healthy belly fat loss.
You all need to do is take only two-three spoons of apple cider vinegar and mix it in normal water. Consume this mixture daily in morning, it will help to reduce stubborn belly fat.
Consuming A Good Amount Of Water
Being hydrated will help you to lose belly fat fast. 8 to 12 glasses of water in a day will slow down your hunger and will eventually help to lose overall weight
Apart from this, it will make your skin glowy and attractive. Water has no calories and drinking water before a meal will make you eat less and you will get satisfied with less eating.
Try Intermittent Fasting
Intermittent Fasting is one of the most effective ways to lose belly fat. This type of fasting is adopted by many to get results quickly. In this, you have to do normal fasting for 24 hours once a week or a maximum of twice a week.
This eating pattern plays a crucial role in losing belly fat, you have to do fasting 16 hours daily and then have to eat within the remaining 8 hours.
Conclusion
At last, we can conclude that there are ample ways of losing belly fat naturally and faster. But the key point is that we should be consistent with whatever things we are including in our lifestyle.
Whether it may be limiting your sugar intake, consuming high soluble fibre, enriching your body with high protein components or opting for exercises to lose belly fat.
You should be mindful before unhealthy eating, and also you should be keeping everything on your track record. Which food items are your eating more often, so that accordingly you can avoid them next time.
Apart from this also have a count on daily calories in taking, because higher calories will increase belly fat at a faster rate if you don’t burn the calories more than what you are consuming.
Applying healthy habits to your lifestyle can give you exponentially higher benefits in terms of your health. As mentioned above ways will surely help to reduce your belly fat faster.