Effective ways to lose belly fat.

A person is said to have belly fat when there are loads of fats present in the abdominal area of the body. There are effective ways to lose belly fat for the benefit of one’s health.

A man with belly fat

Shockingly, having lots of fat in your abdominal regions is directly connected to ailments like type 2diabetes and heart disease. 

Therefore, cutting down on your belly fat has tremendous benefits for your health and can help prolong your life.

To know if you have belly fat, measure the circumference of your waist using the tape rule. A result that exceeds 102cm (40inches) for men and 88cm (35inches) for women is referred to as abdominal obesity.

A tape rule

Interestingly, if you are a victim of belly fat, do not worry as there are proven and effective ways to lose belly fat. Here are a number of tips that can help you achieve your desired fitness.

Avoid the consumption of sugar and sugar-coated drinks.

Sugar is made up of about 50% fructose and 50% glucose. Where excess sugar is consumed, the liver becomes overloaded with fructose since its only the liver that can metabolize the fructose. When this occurs, the liver turns the fructose into sugar which can result in an increase in the amount of fat stored in the liver and the belly.

Some studies believe that the danger caused by sugar in accumulating fat in the liver and belly will eventually lead to insulin resistance and quite a number of metabolic issues. So, make a conscious effort to cut down on the consumption of sugar. Ensure to go through the contents of the product before buying them.

Consume more proteins.

It is necessary to consume more proteins in other to reduce belly fat. Also, proteins will not only help you lose belly fat, but it will also prevent the body from gaining or accumulating fat even after you quit your weight loss efforts.

For example, foods like fish, dairy products, eggs, etc serve as a good source of protein that will help someone achieve the maximum result

Exercise daily

Exercise such as walking, swimming, and running can help to reduce the belly fat, many studies have proven this. Further, exercise also prevents the body from gaining fat even after

Excess weight has been lost. It helps to improve any metabolic abnormalities arising from excess fat.

 Drink enough water

Staying hydrated is important for your general health even if you do not want to lose weight. A daily intake of between 4 to 5 liters of water is recommended for the burning of more calories.

Besides, drinking before eating cuts down appetite and therefore calorie intake. Taking warm water plus lemon in the morning on an empty stomach boosts metabolism and digestive activities.

  

Measure what you eat.

Quite a number of persons are ignorant of this fact. I am not saying that you must always measure your foods for the rest of your life, but for the period of controlling the amount of fat stored up in your belly, you need to watch what you eat and how you eat.

Eating foods that will help you to attain (25-30) % calories is essential. The calorie calculator can be used to know the number of calories that you should consume daily. 

Take enough soluble fiber.

A study was observed for a period of five years; the result showed that in every 10grams of soluble fiber that is consumed there is a reduction of about 3.7% belly fat. Examples of fiber food include blackberries, Brussels' Sprouts, flax seed, legumes, avocado, etc.

Avoid foods with trans-fats.

  

 When hydrogen is pumped into saturated fats, trans-fat is formed. A good example of trans-fat food is soybean oil. It can also be formed in some packaged foods and some kinds of margarine.

Trans-fats have overtime been discovered to cause issues such as abdominal fat, insulin resistance, and heart disease. a research was carried out on monkeys for a period of 15 years, and it was discovered that monkeys that had high trans-fat in their diets gained about 33% abdominal fat more than the monkeys where the diet was high in immune-saturated fats

For the safety of your health and especially for the reduction of your belly fat, it is important to carefully and consciously stay away from trans-fat.

Reduce alcohol intake.

If you are addicted to taking alcohol and you feel you cannot do without it, it is advisable to reduce drastically the quantity consumed per time. A study showed that alcohol can cause a person to have central obesity, i.e. where fat is stored up in the belly.

Although, alcohol intake cannot be totally assumed to be dangerous because it also has quite a number of health benefits but the quantity consumed is what will determine the effect it will have on the body. Where a large amount is consumed often, it does more harm than good to the health of a person.

Consume more of coconut oil.

Coconut oil has been discovered to be safer and healthy for consumption compared to many other fats used especially for cooking. Coconut oil can help to decrease the amount of fat stored up in the body because it contains medium-chain fats.

A study revealed an obese person who consumed coconut oil daily within a space of 12weeks lost about 2-86cm. For effective results, it is advisable to take about 30ml of coconut oil daily. Also, replace your cooking fats with coconut oil.

Consume fish high in fats.

Fatty fish are rich in omega-3 fats and quality proteins. Omega-3 fats can help to reduce abdominal fats drastically. Examples of these fatty fishes include; sardines, herring, anchovies, salmon, and mackerel. Therefore, fatty fish are very healthy and safe for consumption.

 Fasting (skipping meals)

This can also be helpful by trying out a pattern of fasting. For instance, giving a space of 16hours daily after eating and before eating another meal can be one of the effective ways to lose belly fat.

Belly fat has no good to offer. It is more of a nuisance to the health of a person. However, pick the one that suits you and let that belly fat be a thing of the past.

   

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