Belly fat is something that most people struggle with. We might be fine till we are in our teens or till we lead a healthy lifestyle. But once we are on our first job and start a sedentary lifestyle, things change and we start noticing an increase in body fat percentage, especially around the belly. Don’t fret! Here are some ways you can lose belly fat and look better than ever.
1. Don’t Skip Breakfast
Skipping breakfast is the worst thing to do if you want to lose belly fat. When you wake up your body has been fasting for a long period of time. Skipping breakfast will slow down your metabolism and your body will go into starvation mode in order to save calories. Breakfast should typically be the heaviest meal of the day and should include a combination of protein, carbs and good fats.
2. Low Calorie Foods
The only way to lose fat is to create a caloric deficit in your diet. Eating low calorie foods will help keep you fuller while eating more amount of food. Switch to negative calorie foods for a large part of your diet. Negative calorie foods are foods that require the body to use more calories to eat than they contain.
Related: Reasons Why you Can’t Lose Fat
Your body needs water to break down fat cells and expel the toxins released in the process. Staying hydrated in crucial to lose body fat.
4. Avoid Alcohol
Alcohol contains a lot of calories. It contains almost twice as much calories than protein and carbohydrates. Alcohol is also burned by the body as an energy source. As a result, the body delays burning of fat. Alcohol also increases appetite and causes you to binge more. You get the point. Avoid or limit alcohol intake to cut down belly fat effectively.
You might like this: 8 Tips for healthy alcohol consumption
5. Eat Fiber Rich Meals
Eating a lot of fiber rich foods will help you keep fuller longer, as well as ensure proper bowel movement to dispose of toxins properly. Increasing soluble fiber intake by just 10 grams a day can reduce visceral fat by up to 3.7%.
6. Sleep Well
Lack of adequate sleep makes you feel exhausted and hinders your physical performance. It hinders your metabolism. The body makes repairs from daily wear and tear while you sleep. Sleep at least 7-9 hours a day to ensure proper functioning of the body.
7. Boost Intake of Healthy Fats
Healthy fats are essential fatty acids that the body needs to synthesize the hormones responsible for metabolizing fat stores of the body. Without this, it is difficult for the body to burn fat easily. Try nuts, seeds, dark chocolate, peanut butter and whole eggs for a healthy intake of these fats.
8. Walk Off Belly Fat
Never stop moving. Walk while you talk on the phone. Take the stairs when you can. This is in addition to your cardio exercise. This will help you burn more calories while doing daily activities. You will start noticing the difference within 2 weeks.
9. Cardio Workout
1 lb of body fat is equal to 3500 calories. To burn one pound of fat you need a caloric deficit of 3500 calories. While you can do this with just diet control, having a steady cardio workout will help you keep that fat off. Try HIIT (High Intensity Interval Training) for 20-30 minutes a day to help reduce belly fat significantly.
Related: Best Type of Cardio for Fat Loss
10. Don’t Drink Soda
Soda contains empty calories that add to belly fat. Soda contains high fructose corn syrup which is known to make you fat. The body finds it hard to burn of calories from soda. Avoid soda to speed up your fat loss.
11. Drink Green Tea
Green tea contains antioxidants called catechins that help you cut belly fat. Drinking green tea before exercising can speed up your fat loss. Drink 2-3 cups a day for best results.
12. Avoid White Bread
Studies show that eating white bread and other highly refined foods result in storage of more fats around your mid section. Try whole bread as a replacement.
13. Eat Soup Diets
Soups fill you up faster with fewer calories. If consumed before your meal, soups help you cut down your calorie intake by up to 20%. Make soup a part of at least one meal in a day.
14. Work Out in the Morning
Mornings are the best time to work out. The body is in a state of shock when you wake up. It is most likely to attack fat stores if you work out in the morning. Studies have also shown that you keep burning calories long after you work out in the morning. Studies also show that you burn up to 3 times more fat than you do working out any other time of the day.
15. Eat Protein
Protein are the main building blocks for your muscles. The body also burns a lot of calories processing proteins. Protein also provides resistance against insulin in your body, which promotes fat storage. Eating protein is essential to any diet plan, whether you want to lose weight or gain muscle.
16. Have Vinegar
Consuming 1 to 2 tablespoons of vinegar cuts visceral fat in the body. Studies show that the acetic acid in vinegar produces proteins that burn up fat.