Belly fat not only makes you feel embarrassed, but it is also the source of various diseases because it is the most harmful fat in your body. Though losing fat from this area is comparatively difficult, but there are several measures that you can take to reduce this excess fat. You can follow the below tips to lose your belly fat and get slim.
1) Avoid foods that contain saturated fat and trans-fat.
It would help if you completely pulled out of eating foods that contain saturated or trans-fat. They not only contribute to the fat content of the body but also increases bad cholesterol. You will find this type of fat in beef, pork, and lamb. High-fat dairy foods like whole milk, butter, cheese, etc., should also be avoided. Avoid having packaged foods as these are often added to them, but now most producers have stopped using them.
2) Eat a good amount of soluble fiber.
Soluble fiber absorbs water and forms a gel that helps slow down the food as it passes through your digestive system. Foods containing high soluble fiber levels include dried beans, oats, barley, citrus fruits, apples, strawberries, etc. This type of fiber promotes weight loss by making you feel full so that you eat less.
3) High Protein Diet.
A high protein diet makes you burn more calories. Protein raises your metabolic rate and helps you to retain muscle mass during weight loss. Studies show that people who eat more protein tend to have more abdominal fat than those who eat a lower protein diet. A high protein diet consists of foods like meat, fish, eggs, beans, etc.
4) Avoid drinking excessive alcohol.
Drinking alcohol in excessive amounts has many serious health risks like high blood pressure, insulin resistance, heart disease, liver disease. Apart from these, it also contributes to weight gain. Alcohol can cause weight gain simply because it has calories. Alcohol is an appetite stimulant, so you are more likely to eat more and make poorer food choices.
5) Reduce stress level.
Cortisol is a hormone naturally produced by your body. Created by the adrenal glands located on your kidneys, cortisol is released when you are under stress. Cortisol level increases appetite and arrives abdominal fat storage. Hence it is necessary to have an ample amount of sleep. Engage in pleasurable activities like meditation, yoga, etc.
6) Avoid sugary foods and beverages.
Sugar is added to food and beverages to improve the taste. Excess sugar may cause you to gain weight because it is high in calories. It increases abdominal fat and has been linked to several chronic diseases like heart disease, type2 diabetes, obesity, and fatty liver disease. Hence sugar intake should be minimized, and it should be replaced with natural sugar like honey.
7) Exercise
Cardio exercise is an effective way to improve your health by burning calories. It is also one of the most effective ways of burning belly fat. You can do these exercises in the comfort of your home, or you can join a gym to get professional help.
All these measures are to be taken along with a healthy lifestyle and proper diet to reduce your belly fat quickly and get your body in shape.
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