3 Effective Ways To Lose Belly Fat

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Are you tired of that pouch of fat lingering just over your waist band? Well, you are not alone – it’s a struggle to get rid of that belly fat for many people.

Not only does it keep you from flaunting your favorite crop tops, but belly fat in excess also covers your internal organs. Health experts call it “visceral fat” because it puts you at risk for heart diseases, diabetes, and liver problems.

Woman measuring  her waist with an inch tape struggling to find ways to lose belly fat

So, it’s best to lose belly fat for good. But, how? That is the real question!

If you want to get rid of your belly fat, you will have to make some lifestyle changes, which may be dietary, exercise, and general changes.

1. Watch Your Diet:

Diet is the most important factor when it comes to losing belly fat, or any other kind of fat. Come on, you should have expected it.

To lose belly fat, you need to cut back on some foods. Again, very much expected. But you must not have expected is; that there are also some foods you need to eat more of!

That’s right, diet is not about cutting back on junk, it is about endorsing healthy replacements.

Here’s what you get to eat excess of:

Showing soluble fibers, rice, vegetables and fruits - a healthy diet is one of the primary ways to lose belly fat

Eat This:

  • Soluble fibers, are oats, beans, lentils, citrus fruits, peas, chia seeds, barley, flax seeds, and Brussel sprouts. They increase your metabolism and keep you full for longer hours to prevent frequent off-routine snacking.
  •  A rich protein diet is the most crucial element of managing your weight – protein prevents muscle loss when losing fat and improves your metabolic health. Most animal-based foods like meat, fish, poultry, eggs, and dairy products are protein-rich, however, vegan replacements can be grains, nuts, fruits, vegetables, and seeds.
  • My personal favourite; green tea! Although, green tea, on its own, does not directly help you lose belly fat, but it increases your metabolic rate and with overall diet maintenance, it speeds up the process.
  • There is not sufficient scientific evidence to support that apple cider vinegar, solely, can help you lose weight, but it is backed up by research that it has several health benefits.
  • Fatty fish is your best friend if you are on a journey to lose belly fat – it contains lean protein and healthy fatty acids. Common fatty fish are sardines, salmon, tuna and swordfish.

Now, what you will need to slash:

Not That:

  • Trans fats are a big no-no if you want to lose belly fat – trans fats are cakes, pies, cookies, fried stuff including chips, fried chicken, doughnuts, and even your store-bought margarine and peanut butter spreads. Trans fats raise your bad cholesterol levels and lower your good cholesterol levels, however, good cholesterol is important for the body – it can be obtained through egg yolks, cheese, etc.
  • You need to reduce the number of refined carbs in your diet because it might not be easy to completely eliminate them from your diet since they are found in pretty much everything from most breakfast cereals to pasta and pizza dough. Refined carbs have been stripped of all their healthy nutrients, so they are practically empty calories.
  • Try to avoid all sugary food and sweetened beverages, instead replace them with water, healthy fruit juices, and maybe sparkling water with lemon.
Avoiding processed food high in trans fats is one of the fastest ways to lose belly fat

2.Watch Your Step:

Fitness experts opt for aerobic or cardiovascular exercises, commonly termed cardio, to be the best to lose belly fat. These are basically the exercises that get your heart rate high. They include running, biking, swimming, jumping rope, or even walking at a fast pace.

Two people engaging in cardiovascular exercises by jumping rope.

While cardio is still most recommended to lose belly fat, there are however exercises that target specifically your abdominal fat, like crunches.

3. Watch Your Life:

Now for the most crucial element of it all, without which your dream of getting a chiseled, toned stomach will remain to be only a dream; consistency!

That’s right, studies show that people who worked out every day for lesser time and with lesser intensity tended to display results slower but more long-lasting than those who did intense workouts for prolonged periods for one or two weeks and then stopped doing them.

Losing weight is not only a function of what you eat and how often you move around, rather it is affected by everything in your lifestyle.

Getting adequate amount of restful sleep is an important factor of a healthy weight loss plan. Insufficient sleep can reduce the amount of weight lost, increase stress levels, and encourage overeating.

The final tip: literally watch all this stuff! Keep track of your diet, exercise, and sleep cycles in a diary or online. Studies show that people who self-monitor their progress tend to get faster results than people who don’t. Moreover, this way you will have a better overview of your lifestyle.  

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Hamna M.
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