Sick Of Being Called Fatty, Here Is How to Lose Stomach Fat Fast
Lots of men and women have a fat belly that is harmful to health. Some people don’t take stomach fat seriously except that the clothes don’t fit them, but such fat can cause heart disease and diabetes. Even if the rest of your body is slim, having belly fat is risky. It is hard to lose belly fat than other body parts, so people try to find how to lose stomach fat fast. But there are certain tips that can help you lose stomach fat faster and experts proved them scientifically.
Add Soluble Fiber in Your Diet
Soluble fiber is good for digestive system because it absorbs water making a gel that reduces hunger because you feel full. Your body will absorb a few calories from what you eat so you will not put on weight. A study was conducted on 1100 people who took soluble fiber. The study showed a decrease in belly fat up to 3.7 % in 5 years with every 10-gram of soluble fiber. Eat high fiber food on a daily basis, like flaxseeds, Brussels sprouts, legumes, avocados, and blackberries.
Avoid Trans Fats
There are some foods that contain a high level of trans fats that cause inflammation, high blood sugar levels, inflammation, and stomach fat, so avoid them. Most of the margarine and spreads have trans fats so replace them with healthy fats. A research conducted on monkeys showed more belly fat in monkeys who had trans fats which were 33 % more than those who had healthy fat like monounsaturated fat. While purchasing packed food, read the number of trans fats because they are unhealthy.
Avoid Excessive Alcohol
All experts agree on bad effects of excessive alcohol so avoid it. But, you can have it a little. You will have more belly fat with excessive alcohol. People with more alcohol have increased waist size than those who don’t take it or drink less alcohol. How to lose stomach fat fast becomes easier by controlling the amount of alcohol. Having one drink in a day is healthy as it does not increase stomach fat.
Take Protein Rich Diet
Most of the trainers recommend taking protein-rich diet because it reduces fat and enhances energy. Protein causes fullness so you eat less besides it enhances metabolic rate that helps reduce weight. Studies proved that people who eat high protein diet don’t have belly fat. You must eat foods with protein, like eggs, fish, wheat, nuts, and dairy.
Don’t Take Stress
We know how stress causes food craving; especially we eat more chocolates, drink alcohol, and cold drinks that increase weight. Stress increases cortisol levels that enhance appetite. Try to be simple in your life choices because it will reduce anxiety and stress. Take healthy diet because it also reduces stress. Women with more belly fat also produce more cortisol in stress, so enjoy life by having the entertainment. Follow some good meditation techniques, besides yoga also reduces stress.
Avoid Sweets or White Sugar
Keep a balance in taking sweets because sugary foods cause belly fat and can also increase diabetes. Fatty liver also happens due to sugar as well as the heart disease happens because of taking sugar and sweets. Better take less refined food or completely avoid it. Even you should take honey in a moderate quantity because its excess can cause fat.
Indulge In Cardio
How to lose stomach fat fast also depends on the exercise levels. Aerobic exercise is good for health as it is the best cardio because it enhances heart due to an increased blood circulation. It also helps burn calories that we develop due to unhealthy food. This is the fastest way to reduce stomach fat so do aerobics every day. Though the intensity of cardio is not yet known if it should be of high intensity or should be moderate. The main purpose is to exercise no matter how much you do. A study shows that women with menopause lose belly fat faster with aerobics by doing it for 300 minutes every week than those who did it for 150 minutes a week.
Reduce Refined Carbs
Refined carbs increase belly fat and it becomes hard to reduce it fast, but you can do it by skipping the carbs. But there is no need to start having a strict low carb diet because it will decrease energy. Try to have whole grains than refined grains as experts proved that refined grains cause stomach fat.
Take Coconut Oil
Instead of taking ordinary cooking oils, have coconut oil because it is good for health. Coconut oil does not develop fat and also helps reduce stomach fat faster. You can reduce stomach fat in just 12 weeks by daily taking the coconut oil. Make your food in coconut oil but it should be moderate as its excess does the opposite.
Do Some Weightlifting
There is a certain resistant training that reduces belly fat. Join a gym and learn to weight-lift from a trainer for fast results. You can start with small weights and then can increase it after some time.
Don’t Take Sugary Drinks
Cold drinks with too much sugar are bad for health so avoid them. Have fresh juices or lemonade with less sugar. If you love smoothies, don’t add sugar, instead, you can add honey. Try to have natural sweeteners than artificial. Sweet beverages also cause several serious diseases.
Have Enough Sleep
How to lose stomach fat fast also depends on your sleep as you need proper rest because a lack of it will result in stress and more food. By staying up for long, you will end up eating more so you will get belly fat. Sleep apnea also causes fat in the stomach due to visceral fat.
Eat Fresh Food and Fish
Always take fresh fruits and avoid canned food. Also, add fish to your diet because it has healthy fat that prevents weight gain. You can reduce the stomach fat by taking fish rather than red meat. Try to have baked or steamed fish than Fried Fish.