Belly fat is a problem for many people. It can cause you to look bad by making your clothes tight. Belly fat is very harmful to people of all ages as it increases the risk of various health conditions. Also known as visceral fat, belly fat is a major contributing factor toward diabetes, cardiovascular diseases, mental stress, and other metabolic problems.
Many health organization use BMI to classify weight and determine the risk of different disease. However, excess belly fat can increase the risk even if a person looks thin. Many people use medications to lose abdominal fat, but it is hazardous. Medication use can lead to adverse effects and harm your health significantly.
Natural Ways to Lose Belly Fat for Beginners
The best way to lose belly fat is through natural ways. In today’s article, I will talk about natural methods and techniques to lose abdominal fat. I will talk about methods proven by scientific research. Read on!
Eat Soluble Fiber
Research shows that soluble fiber can help you lose abdominal fat by burning extra calories. Soluble fiber absorbs water and creates a gel, which helps slow down food passing through the digestive system.
A growing body of research evidence highlights that fiber promotes weight loss and helps people feel full. That way, you will eat less and decrease the calorie intake from food. Another study published on NCBI concluded that soluble fiber fights abdominal fat.
Besides, ten grams of soluble fiber intake can decrease belly fat by 3.7% over six months period. Some of the rich sources of soluble fiber are flax seeds, avocados, legumes, Brussel sprouts, and blackberries.
Avoid Trans Fat Foods
Trans-fat foods are harmful to your health. Companies create Trans-fat food by introducing hydrogen into unsaturated fats, such as soybean oil. Trans-fats also exist in margarine and used in packaged food. However, the FDA has asked food companies to stop the use of Trans-fats.
Many research studies have shown that Trans-fats can cause inflammation, insulin resistance, and heart diseases. It can also lead to abdominal fat in both men and women. A recent research report shows that people who ate high Trans-fat food gained over 33% more belly fat. On the other hand, people who eat monounsaturated fat do not have abdominal fat.
Therefore, it is essential to avoid food products that contain Trans-fats. You can check this by reading the food products’ labels. Avoiding hydrogenated fats can lead to a healthy life. Your goal is to improve the quality of life, and one natural way to do this is cutting on food items that contain Trans-fats.
Reduce Alcohol Intake
Alcohol is the leading cause of many diseases, such as heart disorders, liver problems, kidney issues, and even belly fat. Studies show that too much alcohol can make you fat. Some observational studies associate high alcohol intake with increased risk of obesity. For example, it can cause an accumulation of fat around the waist.
Cutting on alcohol can help you reduce the waist size. Although you can’t give it up altogether, limiting it is an excellent way to reduce belly fat. Results of a recent research study show that daily alcohol consumption reduces activity levels. Thus, it leads to a more sedentary lifestyle, which is directly proportional to belly fat.
Consume a High Protein Diet
Many people think that protein-rich foods can make them fat. However, this is a misconception and has nothing to do with belly fat. Protein is essential for weight management. High protein intake can increase the PYY hormone, which causes you to feel full. As a result, you have more stomach fullness and decreased appetite.
Moreover, protein raises your metabolic rates and retain muscle mass, especially during weight loss. Many studies show that individuals who eat more protein have less belly fat than those who eat more carbohydrates. Some of the rich sources of proteins are fish, eggs, meat, dairy, beans, and whey protein. Continue reading.
Reduce Stress Levels
If you are wondering how stress leads to obesity, then let me tell you about it. Stress is the leading cause of many physical and mental disorders. When you feel stress, you are hungry, which means you will eat more food.
Eating more food is directly proportional to belly fat. Stress triggers the adrenal glands to produce more cortisol, which is a harmful hormone and somewhat associated with abdominal fat.
Higher cortisol levels increase your hunger and lead to abdominal fat storage. The problem is more common in women than in men. Increased cortisol can enlarge your waistline. You can reduce stress by taking medications.
However, the medication produces side effects, such as drowsiness, dizziness, nausea, vomiting, and skin problems. On the other hand, you can engage in healthy activities like yoga, meditation, deep breathing, and mindfulness. These activities increase blood flow to your vital organs, including the brain to release chemicals.
These chemicals are serotonin and dopamine, which can fight against cortisol and keep your mind calm. When you are calm, you will eat less and involve in healthy activities. All this leads to a smart and slim body, meaning you won’t have belly fat.
Avoid Sugary Foods
Sugar is a rich source of fructose, which can cause various chronic disorders. It is essential to reduce or avoid sugary foods. Also, It can cause fatty liver disease, diabetes, cardiovascular conditions, and above all, obesity.
Some studies show that high sugar intake can increase abdominal fat. That way, you must avoid sugary foods and tend to eat natural sugars, such as honey. Sugar can also increase the risk of diabetes, which can worsen your problem of belly fat.
Perform Cardio Workouts
Cardiovascular exercises, also known as aerobic workouts, are beneficial for your overall health and wellbeing. Not only do these exercises maintain your blood circulation, but they also increase your metabolism. Thus, a cardio activity for at least 30 to 60 minutes a day can burn calories.
A growing body of research evidence shows that cardiovascular exercises are beneficial for health. Some studies show that it is an effective form of exercise that can help reduce belly fat. Besides, it is essential to focus on your workout program’s duration and frequency instead of intensity.
A recent study found that women lose more fat from all area, including abdominal area through a cardio workout. For example, one of the best cardio exercises for women is walking 300 minutes per week. Jogging, running, sprinting, swimming, and dancing are also good exercises for both men and women.
Cut Back on Carbohydrates
Cutting back on your carb intake is beneficial for you. It can help you lose belly fat significantly. You can eat food with less than 50 grams of carbs every day. The reason is that it can help promote fat loss, especially in overweight or obese people.
Reduce carb intake can also lower the risk of diabetes and polycystic ovary syndrome in women. It is essential to avoid following a strict low carb diet. However, studies highlight that replacing refined carbs with starchy carbs can improve metabolic health and reduce abdominal fat.
People with higher consumption of whole grains are 17% less likely to have belly fat. On the other hand, people who avoid eating whole grains can eat more refined grains are at risk of developing obesity.
Use Coconut Oil for Cooking
Unlike regular oil that you use for cooking, coconut oil is very healthy and help reduce abdominal fat. Research highlights that medium-chain fats in such oil can increase metabolism. As a result, you will have less fat stored in cells.
It means you will lose weight quickly with a boosted metabolism. Controlled studies suggest that coconut oil can lead to reducing abdominal fat. A person who takes coconut oil daily for 12 weeks can lose 1.1 inches of his waist. That way, you can lose abdominal fat without engaging in strict exercise routines.
Do Weight Lifting Exercises
Weight lifting is my favorite part of losing belly fat and gaining muscle mass. Also known as resistance training, weight lifting preserves and gains muscle mass. Some studies show that people with diabetes and liver disease can perform resistance training to reduce abdominal fat. That way, you have a smart abdomen and also reduce the symptoms of these diseases.
Another study shows that overweight teenagers can combine resistance training with cardio exercises to reduce visceral fat. If you plan to start lifting weights, make sure you get ideas from expert trainers. You can also read my blog articles on weight lifting. Keep reading!
Avoid Sweet Beverages
Sugar-sweetened beverages contain liquid fructose, which can lead to increased abdominal fat. Many research studies have shown that sugary drinks increase the risk of fat in the liver.
A 10-week study highlighted that belly fat gain in participants was due to fructose beverages. It is vital to avoid such drinks to reduce the risks of diseases. Besides, quitting sugary beverages can also lead to reduced belly fat.
Sugary beverages are dangerous than high sugar foods. Because your brain does not process liquid calories like solid ones, you will consume more calories. It means your cells will store more fat.
It is better to avoid some beverages like a punch, soda, sweet tea, and alcoholic mixers that contain sugar. Sugar is directly proportional to many health diseases, including mental stress, diabetes, liver disease, and kidney disorders.
Get Good Night’s Sleep
Many people think about the association of belly fat with poor sleep patterns. Sleep is essential for various aspects of your health, including your weight. Many studies show that people who have poor sleep patterns usually gain more weight. It also increases your belly fat.
Besides, a recent study shows that women who sleep less than five hours per night are more likely to gain weight. On the other hand, women who sleep more than seven hours are healthy and slim.
Some people have a condition called sleep apnea. The disorder has strange symptoms, such as stopping of breath during the night intermittently. Studies show that this intermittent stopping of breath can cause belly fat.
Besides sleeping at least eight hours per night, make sure you get sufficient quality sleep. For example, it is essential to avoid eating food before bed. Likewise, it is wise to avoid using cellphones or any other electronic devices before bed.
Eat Fatty Fish Weekly
Fatty fish contains healthy omega-3 fatty acids, which are beneficial for losing belly fat. The omega-3 fatty acids can also protect you from various diseases. Some studies show that omega-3 fats help reduce abdominal fat by increasing your metabolism.
Moreover, evidence suggests that fatty fish is the best source of natural omega-3 fatty acids. Fatty fish include salmon, sardines, herring, mackerel, and anchovies. I love eating fatty fish, not because of its deliciousness but also for its health benefits.
Use Apple Cider Vinegar
It is full of essential nutrients that can improve your health. Not only does apple cider vinegar lowers your blood sugar levels, but it also reduces abdominal fat storage. The reason is that apple cider vinegar contains acetic acid.
A recent study shows that overweight men can use one tablespoon or 15 ml of apple cider vinegar every day. That way, they can lose 1.4 cm or half an inch from their waists. Moreover, taking 15 to 30 ml or 1-2 tablespoons of apple cider vinegar every day is safe for everyone. It can cause modest fat loss, especially in the abdomen area. Make sure you dilute it with water before consuming it.
Final Words
The number of people with belly fat is increasing day-by-day. The primary reason behind this is living a sedentary lifestyle and eating unhealthy food. Likewise, not doing exercise regularly is another cause of fat belly in men and women.
It is essential to focus on a healthy lifestyle and include a healthy diet and exercise in your fat loss regimen. Otherwise, you may not be able to lose belly fat. Lastly, if you know any other tips, don’t forget to share them in the comment section below. Until Next Time!
