How to lose belly fat -13 best and Exclusive ideas
Fatty person suffers from many social, physical and psychological problems. They try hard to lose belly fat and reduce their weights. They tried many ways without any effective knowledge and the results goes reversely. In this article we are going to show you 13 best and effective ways to lose body fats and make you happy.
Losing belly fat is the primary goal to lose weight for many people. Belly fat is called abdominal fat sometimes. When you intend to lose weight, you notice firstly the belly fat or obesity. How to measure belly obesity, let me guide you. “Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity”, according to some trainers. You can measure it by tape. Belly fat is also a source of type 2 diabetes, heart disease, etc. so, abdominal fat is harmful in other ways besides weight-related problems.
Besides, losing belly fat can give you a good look and can help you live longer by reducing the risk of diabetes, various heart diseases, even cancer, cardiovascular diseases, and improving blood vessel functioning, sleeping quality, etc. There is one type of belly fat, referred to as visceral fat is the culprit to all the diseases.
How to lose belly fat
So, losing belly fat is a very common step to the weight loss goal. Here, we are going to provide some solutions to the quest of how to lose belly fat. You can’t lose belly fat by simple dieting; you have to combine physical workouts and diet to reduce your waistline.
8 Amazing and Best exercises to lose weight
Losing belly fat is not easy, so when you see how to lose belly fat in a week or how to lose belly fat fast, you should not believe this. Those ways are not sustainable or can harm your body’s function for the lack of nutrition. We should say first that no number of crunches, sit-ups, or push-ups will eradicate your spare tire. Instead, it is lifestyle habits and dietary choices that will be able to help you eradicate your unwanted belly fat.
7 effective ways to lose belly fat
Though losing belly fat solely is a bit difficult, we suggest these 7 effective ways to answer how to lose belly fat. They are the best ways to lose belly fat. So, the war you are going to start on your belly fat will be a balanced one that is a combination of exercise, diet choices, sleep improvements, and more importantly, a better understanding of calories’ role to your body. Let’s get started with this mission of eradication of unwanted belly fat.
1. Eat more and more soluble fiber
Soluble fiber food is very good for the eradication of belly fat because those fiber absorbs water and form a gel that helps slow down the food in the way of the digestive system. These fibers can help you feel full and less hungry; thus, you can naturally eat less and reduce calories of your body. So, you should eat those soluble fiber foods more.
Some soluble fiber foods are- avocados, sweet potatoes, black beans, lima beans, broccoli, kidney beans, carrots, apples, guavas, blackberries, etc. This is an important answer to how to lose belly fat. A doctor says, “The high levels of fiber are proven to combat excess calorie consumption later in the day”. It is one of the best ways to lose belly fat.
2. Avoid foods with trans fats
Trans fat contained foods are one of the prime enemies to your mission of losing belly fat. This villainous fat mostly contributes to increasing your midriff and also taking other fats from other parts of the body to here, your waistline. Trans fats are hydrogenated fats and are found mainly in packaged foods. These kinds of trans fats are the cause of inflammation, heart disease, insulin resistance, and abdominal fat gain.
You should avoid these hydrogenated foods to follow the ways to lose belly fat. Some of the foods you can avoid are- popcorn, ice cream, fried food, pies, cakes, biscuits, fast food, takeaways, and hydrogenated fat or vegetable oil composing products. You can consider it one of the best ways to lose belly fat.
3. Eat more protein
Eating more and more protein can be another one of the best ways to lose belly fat. Researchers found out that proteins prevent weight gain, reduce daily food intake and feelings of hunger, stabilize glucose levels for overweight people, especially on the waistline. And comparatively, high protein is more beneficial than normal protein.
High protein helps to increase the release of the fullness hormone PYY, which promotes fullness and decreases hunger and appetite. Protein also increases your body’s metabolic rate which helps you retain muscle mass during weight loss. So, we can say that protein is extremely important to reduce your waistline. This is an answer to how to lose belly fat. Some high protein sources are- meat, fish, eggs, dairy products, beans, etc.
4. Avoid too much alcohol
How to lose belly fat? Just avoid alcohol at any cost. This is one of the biggest contributors to your belly fat. Alcohol that you consumed turns into acetate and would become the primary source of energy for your body. The proteins, carbohydrates, and fats in your digestive system will be converted into fat with the help of acetate.
When you drink much alcohol, your hunger also increases and it is true, drunk hunger is real. So, you consume further food after consuming alcohol, which just worsens your situation in the waistline. That would be a negative effect on the mission of reducing belly fat. Avoiding alcohol is thus one of the best ways to lose belly fat.
The researcher found out that heavy alcohol consumption increases the risk of central obesity and more consumption can increase the related diseases. if you can’t stop at a time, you can reduce the consumption gradually.
5. Do not eat too much refines carbohydrates
Sugar or refined carbohydrates do a harmful effect on your belly fat. They mostly serve negatively. Sugar is composed of fructose, which is a prime culprit to some chronic diseases like heart disease, type 2 diabetes, obesity, fatty liver disease, etc. when excessive consumption occurs. A study suggests that not only refined sugars but also normal healthier sugar like real honey can lead to belly fat gain.
You should consume less and fewer foods containing refined carbohydrates, and refined sugar like bread, white pasta, white rice and should consume complex carbs like brown rice, sweet potato, oats, beans, pulse, almonds, etc. and should consume as many vegetables as possible because of low calorie and high nutrients and fiber. Not eating sugar is one of the best ways to lose belly fat.
6. Try intermittent fasting
How to lose belly fat? Eat nothing. This is not funny completely; you can lose your unwanted belly fat by fasting. Intermittent fasting has recently become popular for this feature to the weight loss seekers. This fasting is an eating pattern that conducts a cycle between eating and fasting for a significant amount of time. You can fast once or twice a week for your mission. The fast will be your choice between 18-24 hours without eating.
Another way, you can fast every day for 16 hours and eat foods within 8-hour period of time. Studies show that intermittent fasting and alternate-day fasting can help people decrease abdominal or belly fat significantly. Fasting can be one of the best ways to lose belly fat.
7. Do Exercise regularly (lift weights)
Doing exercise regularly is another one of the best ways to lose belly fat. Belly fat along with other body fats will just disappear with the regular workout. Especially when you will do a weight lifting workout, the muscle mass will build and more calories will burn gradually. Physical workouts are one of the best ways to keep your body overall fit. Reducing belly fat is a byproduct of doing physical workouts especially, weight lifting.
Weight lifting training and cardiovascular exercise will reduce fat from all over the body. Besides, walking, running, swimming can reduce a huge amount of fat from your abdominal area. Some studies found out that weight lifting or strength training help in gaining muscle mass. Besides, resistance training may also be beneficial for belly fat loss. Overweight teenagers can have the benefits of exercising. It is one of the best ways to lose belly fat.
6 aerobic exercise to lose belly fat and weight loss
Aerobic exercise is fat burning exercise which uses fat rather than carbohydrates to give you energy throughout your workout. One can see seen blessings inside a month. They additionally improve your cardiovascular health, growth stamina, reduce tension and depression, and enhance your energy.
Below is a shortlist of the pinnacle cardio sporting events you may exercise at domestic to lose weight and take your health adventure to the following level.
This exercising frequently objectives your calves, hamstrings, glutes, and quads. Apart from firming your decrease body, it boosts the stamina of your cardiovascular system. Walk up and down the steps for 15–20 mins at a consistent pace. Gradually boom the time to half-hour and your pace to a quicker rate.
The workout of Bear Crawl strengthens your entire frame and will increase muscle power. It Stimulates metabolism and improves cardiovascular health. Get down to your legs and hands, with knees barely bent, however together along with your returned flat.
Step on this function with your right foot and left hand forward, observed using the use of the left foot and the right hand forward. This helps in completing one’s repetition. Practice 2–three units of 15–20 repetitions each.
Cycling can burn approximately thousands of calories. If you cannot search out an real motor motorcycle, you could usually choose a desk bound motor motorcycle and it’ll do the work.
You can preserve biking so long as you’re comfortable. Vigorous biking can use up to a thousand energy and slight biking can use up to six hundred energies.
Burpees are excessive full-frame sporting activities that boom your blood circulation, coronary heart rate, strength, and flexibility. Stand together along with your fit shoulder-width aside and get right into a squat role.
Bend ahead to area your arms in the front of your Ft. and stretch your Ft. at the back of to get right into a plank role. Immediately, go back to the squat role and jump. Practice 3–five units of 8–15 repetitions each.
One of the most famous aerobic exercises is running. Practicing running frequently allow you to together along with your healthy eating plan to an excellent extent. Furthermore, it allows you to improve your mood, and it is clean to deal with for your lifestyle. Each of you can consist of going for walks and sprints. Keep repeating for so long as you’re comfortable.
Stand directly together along with your feet shoulder-width apart. Lift your knees as much as the waist stage and drop your feet slowly down. Repeat with the opposite leg. This completes a cycle. Practicing excessive knees burns extra energy and will increase the metabolism. Practicing units of 30 seconds every so long as you may quite simply control helps.
Final Words regarding to lose belly fat at home
Belly fat is one of the unwanted things in our body. It does not help in our looks rather we look better without belly fat and with a slim body. But belly fat can grow from our daily food habits and lifestyle. If you want to get rid of this unwanted abdominal fat, you just have to follow the abovementioned step. You have to avoid something like alcohol, sugar, carbohydrate and have to do something more like consuming more proteins, soluble fiber foods. You should do some fasting and physical exercise such as weight lifting from time to time. That would help you on your losing belly fat.
You can watch the video for your best assistance to reduce your body fat easily.
Losing belly fat alone is a tough job. You should follow those suggestions to stay healthy overall. Besides, the unwanted fat will be eradicated gradually. This is our answer to your quest about how to lose belly fat. These are the best ways to lose belly fat. We recommend these ideas after conversing with some doctors and trainers. We also gave our verdict with some research results.
We have covered how to lose weight fast in another article. We also have an article about the best ways to lose weight.