Belly fat otherwise known as Visceral fat, is the fat inside one’s belly area and it’s seriously harmful. It has been a torn on the flesh of its victims, constituting nuisance in their clothing life as well as inhibiting their choice of daily life activities.
Victims of belly fat are faced with major risks of heart diseases as well type 2 diabetes amongst many others. This makes people with excess belly fat face at an increased risk, even if outwardly, they look thin.
Many health organizations use BMI (body mass index) to classify weight and predict the risk of metabolic disease. However, this is misleading.
Losing fat from this area of the body can be quite herculean, but there are proven ways you can lose it.
Here are 10 proven instant ways to lose belly fat as backed by studies.
- Avoid Foods That Contain Trans Fats
Trans fat comes from pumping hydrogen into unsaturated fats such as soybean oil.
They’re found in some margarine and spreads, and they’re also added to some packaged foods.
These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies
A study spell of 6-year disclosed that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than monkeys that ate a diet high in monounsaturated fat.
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as “partially hydrogenated” fats.
- Eat a High-Protein Diet
It is no news that Protein is an extremely important nutrient for weight control.
Consumption of High protein results in the increase release of the PYY known as the fullness hormone. This hormone decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss.
Series of studies based on observations, have shown that people who consume more protein tend to have less abdominal fat than those who eat a lower-protein diet.
Applying this, always include at every a good protein source, such as meat, fish, eggs, dairy, whey protein or nuts.
- Eat Less Sugary Foods
As we all know, several chronic diseases has been linked to sugar which contains fructose when excessively consumed. These include heart disease, type 2 diabetes, obesity and fatty liver disease.
Observational studies show a relationship between high sugar intake and increased abdominal fat.
Worthy of note also, is the realization that more than just refined sugar can lead to belly fat gain. Healthier sugars consisting of real should even be used with caution and moderation.
- Stop Drinking Fruit Juice
Knowing fully well that fruit juice supplies vitamins and minerals, we should also know that it’s just as high in sugar as soda and other sweetened beverages.
Drinking large amounts however, may carry the same risk for abdominal fat gain.
An 8-ounce (248-gram) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose.
To help reduce excess belly fat, replace fruit juice with water, sparkling water with a wedge of lemon or lime or unsweetened iced tea.
- Try sporadic Fasting
Sporadic fasting has recently become a necessity and very popular for weight loss.
It is an eating pattern that cycle between periods of eating and periods of fasting.
One of the vastly acknowledged method includes a one or twice a week 24-hours fast. Depending on your level of commitment to losing your belly fat, this fast can as well as take the shape or form of 16 hours fasting daily and eating within the remaining 8hours of the day all your food.
In a review of studies on sporadic/ intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within a period of 6-24 weeks.
- Eat Probiotic Foods or Take a Probiotic Supplement
Probiotics are bacteria found in some foods and supplements. They have all sorts of health benefits, including improved gut health and enhanced immune function.
Researchers have found different types of bacteria play a role in weight regulation, and having the right balance can help with weight loss, including loss of belly fat.
- Eat Fatty Fish Every Week
Amazingly healthy food are Fatty fish in quality protein and protects the body from diseases with the aid of omega-3 fats. Evidence also showed that these omega-3 fats help reduce visceral fat.
Studies shows that fish oil supplement can significantly reduce liver and abdominal fat in children and adults with fatty liver disease.
Aim to get 2-3 servings of fatty fish per week. Good choices include salmon, herring, sardines, mackerel and anchovies.
- Don’t Drink Too Much Alcohol
As much as alcohol prides its benefit, it is seriously harmful to you if you drink too much of it.
Studies have shown that too much of alcohol which most of its consumers are used to, is seriously harmful. It aids the gaining of belly fat.
Observational studies link heavy alcohol consumption with significantly increased risk of central obesity — that is, excess fat storage around the waist.
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether if you enjoy it, but limiting the amount you drink in a single day can help.
In a study of more than 2000 people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they did drink.
A lot of people might not know this and it might sound strange and weird to them but frankly, stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the “stress hormone.”
Research shows high cortisol levels increase appetite and drive abdominal fat storage.
What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle.
To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
- Reduce Carbs, Especially Refined Carbs
Carb intake reduction is quite germane for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome (PCOS)
Research opines that substituting refined carbs with unprocessed starchy carbs can reduce belly fat and enhance your metabolic health. You need not adhere to a strict low carb diet.
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains.
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