Reduce belly fat
What Is Belly Fat?
The idea to lose my belly fat didn’t stem from the physical need to have abs, instead, it came from the possible health risks that stem from having belly fat. Losing weight around your belly is the hardest, and honestly, quite painful too. Not just that, but belly fat (also called visceral fat) is harmful to your health as well. This type of fat increases the production of stress hormones like cortisol and inflammatory substances called cytokines. These increase the body’s production of insulin leading to a higher risk of type-2 diabetes and heart diseases. To prevent these diseases should be your motivation to shed this fat, not the aesthetics.
How To Lose Belly Fat Naturally?
Ready to nip the problem in the bud? Here is the ultimate guide that includes food recommendations and simple exercises to lose belly fat and live a healthier life without exercising.
1. Posture Perfect
While this may have never crossed your mind, slouching and bad posture actually leads to accumulation of weight around the tummy. So standing up and sitting down straight is really helpful in reducing that belly fat.
2. Eat Smaller Portions
Another tip that most people swear by is eating smaller portions. Don’t worry, you don’t need to go hungry. Instead of three full meals, you can have six smaller meals every 2-3 hours. This will increase your metabolism and your body will be able to process food faster!
3. The Magic Liquid
Water – it does wonders and how! You need to have at least 8 glasses of water every day. Not only will it give you amazing skin, but it’ll also boost your weight loss plan. The best way to determine how much water you should be drinking is to follow the most basic instinct of your body, thirst. As long as you drink a substantial amount of water every time you get thirsty, you’ll be good.
4. Avoid Trans Fat
Trans fats have been linked to heart disease, insulin resistance and abdominal fat gain. Therefore, it is important to avoid foods that contain trans fats; your enemies are spreads and packaged foods. To know if something contains trans fats, look for the words ‘partially hydrogenated fats’ on the label of the product.
5. Fresh Foods FTW!
Your mom has said it enough and it’s time to take note. Fresh leafy vegetables and fruits are an amazing addition to your diet that will help you lose belly fat and maintain your body. Foods like yogurt, cucumber, avocado, and watermelon are amazing. They help beat water retention and have you feeling fit all day.
6. Consume Less Salt And Sugar
Excessive salt and sugar are both bad for your health and beating that flab. While excessive salt can cause fluid retention and bloating, excessive sugar has been, in studies, linked to abdominal fat increase. So be mindful of what you eat!
7. Reduce Refined Carbs
All you need to do is replace refined carbs (like white bread and white rice) with unprocessed c(like brown rice and oatmeal) and you’ll see an instant increase in your metabolism and reduction in that pesky fat.
8. Limit Your Alcohol Intake
Studies have proven that excessive alcohol intake is linked to increased risk of central obesity i.e. fat around the tummy and waist. While we’re not advocating that you give it up (*rolls eyes*), we’re saying you might consider reducing it a little, maybe just a smidge!