Belly fat is a sign of high visceral fat that has been linked to a higher risk of heart disease, diabetes, and even cancer.
Therefore, losing belly fat can have significant health benefits as it can help improve blood vessel function and sleep quality.
However, it is impossible to target belly fat only whilst losing weight.
The key here is to reduce overall body fat to get rid of belly fat permanently.
Here are 10 ways to lose belly fat:
1) Eat more protein
Protein is an extremely important nutrient to maintain a healthy weight.
High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.
A diet high in protein also helps with sustainable weight loss as it helps raise your metabolic rate whilst retaining muscle during your weight loss.
There are also studies that show how individuals who consume more protein tend to have less excess abdominal fat compared to those who eat a lower protein diet.
If you struggle to consume enough protein daily, meal replacement shakes can be a good option for you to help you in your journey to lose belly fat.
The Ultimate Cleanse Meal Replacement is formulated with whole-food nutrition, patented and potent ingredients of More than 55 highly absorbable and functional ingredients.
It is also packed with fiber and protein, to support detoxification, cellular repair, and cellular rejuvenation.
Other benefits include maintaining a healthy digestive system, important for detoxification and immune health.
You can also include these food sources to help lose weight:
2) Eat enough fiber
Fiber is important to help you lose belly fat.
Soluble fiber works by absorbing water as it forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less.
It may also decrease the number of calories your body absorbs from food.
Excellent sources of soluble fiber include:
Fresh fruits and vegetables (brussel sprouts, avocados, berries etc)
To ensure your fiber works well to help you lose belly fat, you can consume good quality probiotic to help improve your digestion.
Imperium Ultimate Restore is a probiotic food supplement for digestive and immune health that encourages the healthy balance of the gut for superior gastrointestinal with 50 billion CFU patented and clinically proven probiotic strain.
It contains patented Lactobacillus paracasi and Lactobacillus plantarum, the strains best documented to survive transit through the harsh, acidic environment of the stomach to colonize the intestines.
This important system which includes many components such as your large and small intestine harnesses all the micro- and macronutrients your body’s cells need to function properly.
It is no surprise that maintaining your digestive health is an integral part of maintaining your overall health.
3) Avoid processed foods
Processed foods contain plenty of trans fats which are created by pumping hydrogen into unsaturated fats, such as soybean oil.
As the largest contributor to stomach fat and fatty liver disease, trans fats have also been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain.
If you want to get rid of belly fat and any excess weight, it is important to avoid processed foods that contain high amounts of trans fats, sugar, and sodium to improve your overall health.
4) Avoid consuming too much alcohol
Alcohol contains high amounts of sugar which can be seriously harmful if you drink too much.
Research has also suggested that drinking too much alcohol can contribute to higher amounts of body fat and lead to weight gain.
Therefore, cutting back on alcohol may help reduce your waist size.
You don’t need to give it up altogether, but limiting the amount you drink in a single day can help.
5) Reduce refined carbs in your diet
Not all carbohydrates are created equal.
In order to get rid of stubborn belly fat, consuming whole grains can improve digestion which will lead to reducing belly fat in the long run.
Refined carbs will cause a spike in your blood sugar and it is not able to keep you full which makes you consume too many calories in a day.
Examples of healthy carbohydrates to eat include:
whole grain breads and pastas
6) Reduce your stress levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.
High levels of the stress hormone cortisol can increase appetite and increase weight gain as it encourages fat storage in the body.
Research has also shown that obese women with a large waist circumference tend to produce more cortisol when stressed.
This will increase abdominal fat in the long run.
To help with your weight loss journey, you can try reducing stress by practicing yoga or meditating.
7) Have an exercise routine
Cardiovascular exercise and strength training are both important exercises to include in your weekly exercise routine.
It is important to remember the difference between the two and why it is crucial to do both these exercises to reduce belly fat and burn calories.
Cardio workouts can help you lose body fat as the exercise increases your heart rate to burn fat whilst you move.
It is also the best method to lose belly fat.
Examples of cardiovascular exercise include:
However, it is also important to perform strength training at least 3 times a week to build muscles.
Muscles are important to improve metabolism which will help you burn calories and fat whilst you are resting.
Examples of strength training include:
Bodyweight exercises (squats, lunges etc)
The amount of exercise you need for weight loss depends on your goals.
For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.
8) Pay attention to your liquid calories
Sometimes we believe that drinking yogurt drinks or can fruit juice drinks can help to lose weight fast.
However, these drinks usually contain way more calories and added sugar than regular food.
Sugary drinks can contribute to excess weight gain and an increase in body fat.
Therefore, you should avoid drinking your calories to lose weight and consume regular food instead.
9) Focus on how your clothes fit rather than the scale
As you add muscle mass and lose fat, the reading on your bathroom scale may not change much, but your pants will be looser.
It is also encouraged to take a tape measure and measure your waist circumference before you begin your weight loss as it is a much better method to keep track of your abdominal fat loss.
Your waistline should be less than 35 inches if you’re a woman or less than 40 inches if you’re a man to reduce heart and diabetes risks.
10) Hang out with health-focused friends.
Research shows that you’re more apt to eat better and exercise more if your friends and family are doing the same.