Reducing belly fat is tricky especially if you don’t have any knowledge on how to effectively do it. Exercise alone will not do the job; it takes the right combination of lifestyle changes. So what can you do to get rid of your belly fat? Here are 8 of the effective tips backed by experts.
1. Reduce stress
Stress triggers the adrenal glands to produce cortisol which in turn increases appetite and drive abdominal fat storage. It also further adds fat gain around the middle especially to women who already have a large waist. It also causes you to hold on to fat and slow digestion, just in case you might need energy later.
A study done in England found that people who had more cortisol in the hair sample they provided had larger waists and BMI than other participants. To address stress, engage in pleasurable activities like meditation, walking, yoga or swimming.
2. Eat lots of soluble fibers
Studies show that soluble fiber promotes weight loss by helping you feel full. This type of fiber absorbs water and forms a gel that slows down food as it passes through the digestive system. When you feel full you eat less naturally furthermore it also decreases the number of calories your body absorbs.
Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation. .
3. Lessen alcohol intake
Small amounts of alcohol have health benefits but drinking too much can have an opposite effect. It can also make one gain belly fat as some researchers suggest. Heavy alcohol consumption increases the risk of central obesity which is excess fat storage around the waist. So limit your alcohol intake and reduce your waist size.
4. Eat foods high in protein
Protein is often linked with weight control. A diet high in protein releases the fullness hormone and decreases appetite. Protein also raises the metabolic rate and helps retain muscle mass during weight loss. Studies show that people who eat more protein have less abdominal fat compared to those who eat a lower-protein diet.
5. Get plenty of sleep
Sleep plays a vital role in an individual’s overall health including weight. People who don’t get enough sleep gains more weight and belly fat compared to those who sleep seven hours every night. It is also important to get sufficient quality sleep to lose weight and improve your health.
6. Track your Calories
Weight loss is about burning more calories than you consume. Tracking your calories can seriously help in your weight loss program. Do some number crunching, this way you can control what you eat and know how many calories you need to burn.
7. Add Apple Cider Vinegar in your Diet
Drinking apple cider vinegar lowers blood sugar level. It contains acetic acid that is shown to reduce abdominal fat storage in several studies. Make sure to dilute it in water as undiluted apple cider vinegar can erode the teeth’s enamel.
8. Do strength training
To keep off the belly fat in the long run, full-body strength training is necessary. It helps you build muscle that will replace body fat. You can start your strength training by lifting weights two days per week. If you don’t have the energy to start your exercise, you might need fat burner supplements.
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Monica Reinagel, MS, LDN, CNS, is an author, speaker, culinary consultant, and creator of the long-running Nutrition Diva Podcast. She also blogs at NutritionOverEasy.com. Connect with her on Twitter, Facebook, and Instagram.
