How to lose belly fat can be a major goal for a lot of people. As this type of fat is also known, visceral fat can be a minor nuisance if you can no longer fit into your old clothes. However, having belly fat also has more serious health risks, such as an increased likelihood of type 2 diabetes, heart disease, and other complications.
Even if your motivations for losing belly fat are rooted in body image, the health benefits of shedding this excess weight are powerful reasons to make significant changes in your lifestyle. This article will explore practical ways on how to lose belly fat for your improved self-esteem and well-being.
Effective Ways to Lose Belly Fat
Losing belly fat safely and effectively requires a multifaceted approach. It requires physical activity and a deliberate desire to lose weight. Of course, there are necessary diet changes too.
Even though this might seem like a monumental task, losing fat is entirely doable. Here are some activities that you can add to your lifestyle to achieve your body goals and regain your health!
Walking Every Day
One of the simplest and most effective ways to reduce fat in the midsection is to walk every day. Studies have shown that this aerobic exercise effectively reduces belly fat among overweight people who have no metabolic-related disorders.
In another study, researchers found that obese women who walked for 50 to 70 minutes three times per week for 12 weeks could reduce their waist circumference by 1.1 inches (2.8 cm). The research subject recorded a reduction of 1.5% of their body fat.
Many other studies recorded similar observations using different control groups who wanted to lose belly fat. A moderately-intense aerobic exercise like brisk walking is effective in trimming the midsection.
Read More: HOW TO STAY PHYSICALLY ACTIVE DURING CORONAVIRUS
Eating Fiber-Rich Food
Any program on how to lose belly fat requires changes in diet. One of the first things you need to add to your food intake is fiber-rich food and, in particular, soluble fiber. This fiber type is an excellent addition to your diet to make you feel full and promote weight loss.
A study found that soluble fiber absorbs water in the gut and creates a gel that slows down food passing through your digestive tract. It may also reduce the number of calories you absorb from food.
Eating soluble fiber may also have a direct effect on reducing belly fat. In a study of over 1,100 adults over 5 years, researchers found that every 10-gram increase of soluble fiber intake resulted in a 3.7% reduction of belly fat gain.
Eating soluble fiber is an excellent way on how to lose belly fat. Consider adding the following to your diet:
- Flax seeds
- Shirataki noodles
- Brussels sprouts
- Avocados
- Legumes
- Blackberries
Cutting Down on Alcohol
Alcohol has some benefits when taken in small amounts. In excess, however, alcohol can present serious health risks. In addition, alcohol can be a direct cause of belly fat gain. This study found links between heavy alcohol consumption and central obesity.
Cutting back on alcohol is a great strategy on how to lose belly fat. This study observed that people who drank daily with an average of less than one drink had less belly fat than those who drank less frequently but consumed more alcohol when they drank alcohol.
Staying Away From Sugar
Sugar contains fructose, a compound that has been linked to chronic diseases when consumed excessively. Health problems associated with sugar include heart disease, type 2 diabetes, obesity, and fatty liver disease.
Sugar, in general, should be avoided if you want to know how to lose belly fat. Even so-called healthier sugars like real honey should be used sparingly. This includes sugary beverages, which may be even worse than high sugar foods.
The brain does not process liquid sugars the same as solid sugars. Essentially, you are likely to end up consuming too many calories that end up becoming stored as fat. It would be best to avoid the following sugary drinks altogether:
- Soda
- Punch
- Sweet tea
- Alcoholic mixers with added sugar
Even fruit juices are no exemption. Even though these contain high levels of vitamins and minerals, their sugar content can be just as high as soda and artificially sweetened beverages. In the same way, consuming these can lead to belly weight gain.
To illustrate, 8-ounces (240-mL) of unsweetened apple juice contains 24 grams of sugar, with half of this being fructose. You can replace these drinks with the following if you are looking for ways on how to lose belly fat:
- Water
- Unsweetened iced tea
- Sparkling water with a wedge of lemon or lime
Using Coconut Oil Instead of Cooking Oil
Did you know that coconut oil is one of the healthiest edible fats? Studies indicate that the medium-chain fats found in coconut oil may boost metabolism and decrease fat stored due to high-calorie intake.
Additionally, a controlled study suggests that coconut oil may also lead to abdominal fat loss. Another study of men with obesity explored the effects of taking coconut oil daily for 12 weeks. The results found the participants lost an average of 1.1 inches (2.86 cm) from their waists without any intentional change to their diets or exercise routines.
However, even though coconut may be an effective way to lose belly fat, note that it is still high in calories. It would be best to simply replace some of the fats you currently eat with coconut oil.
Avoid trans fats
If increasing your coconut oil intake may be useful, trans fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat storage. Trans fats are found in some kinds of margarine and spreads, a common addition to packaged foods.
Many food producers have stopped using them because of increased awareness of this compound’s adverse health effects.
The best way to reduce trans fats from your diet is to read the labels of the food you eat. When you see an ingredient that mentions hydrogenated fats, be sure to avoid it because this just means it contains trans fats.
CBD oil
You can also try adding cannabidiol (CBD) oil to your diet. CBD likely affects the body’s endocannabinoid system, regulating metabolism and food intake, among other vital body functions. Using CBD oil may be useful in promoting weight loss.
Although CBD oil is most commonly used for its anti-inflammatory, pain-relieving, and anti-anxiety properties, weight loss may also be used. However, the scientific basis for this is still being established.
CBD may be effective in improving your health in other ways, which has an overall impact on your well-being and self-esteem. It also has a good safety profile, which means many people can tolerate its use, and its side effects appear to be minimal. These include:
- Dry mouth
- Diarrhea
- Reduced appetite
- Drowsiness
- Fatigue
What Exercise Burns the Most Belly Fat?
There are many exercise routines on how to lose belly fat. A variety of exercises that combine cardio, strength, and core work effectively reduce body fat. The following exercises are simple, require minimal space, and almost always just use your body weight:
- Burpees
- Mountain climbers
- Planks
- Sprawls
- Russian twists
- Running on an incline
- Rowing machine
- High-intensity interval (HIIT) workouts
- Walking
These exercises target many parts of your body, but all contribute to muscle mass and belly fat reduction. A combination of these exercises works your core and many other muscle groups. With aerobic (cardio) exercises, you also burn fat everywhere in the body, including your belly.
As for walking, this simple exercise is a great way to increase your metabolism. Even just 45 to 60 minutes of brisk walking every day ensures that you do not over-train, an activity that over-produces cortisol. This stress hormone contributes to belly fat production.
Final Thoughts
Losing weight is a great way to feel good and look good as well. If you are looking to target your midsection, there are many ways to lose belly fat. These strategies range from choosing healthier foods to exercising daily.
These measures do not have to be extreme. Just small, regular decisions on your food and exercise can make huge impacts on your weight. The science backs it up already, so all that is left for you to do is start your very own belly fat weight loss journey!