Losing belly fat can seem difficult but doing so can be of great benefit for your health. The good news is that you don’t have to partake in intense rituals to achieve your goal; simply add these tips into your everyday life to reach your body goals.
Reduce your stress levels
Stress can take a toll on you in more ways than one. Research shows that when you are under a lot of stress, it can make you more inclined to want to eat to relieve that stress. Instead, take a moment to meditate and relax.
Eat foods high protein
Be sure your diet is high in protein because it will keep you full for longer and help you retain more muscle mass. Lean meat, fish, eggs, and beans are a few foods with high protein recommended by Atli Arnarson, Ph.D.
Avoid sugary foods and drinks
Limiting your sugar intake will benefit you because it will reduce your fructose and liquid fructose consumption that causes not only belly fat gain but also heart disease, type 2 diabetes, obesity, and fatty liver disease.
Cut carbs
According to the National Institute of Health (NIH) diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight as well as those at risk for type 2 diabetes, and women with polycystic ovary syndrome (POS). Some research published on the NIH suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolism and reduce belly fat.
Replace cooking oils with coconut oil
Some studies on the NIH state that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store. These studies also suggest coconut oil may lead to abdominal fat loss.
Limit drinking too much alcohol
Limiting or cutting alcohol completely from your diet will help in losing belly fat. Studies have linked heavy alcohol consumption with excess fat storage around the waist. So if you want to reduce your waistline, consider replacing it with more water instead.
Take apple cider vinegar
Adding apple cider vinegar to your diet has many health benefits, including lowering blood sugar levels and prevents infection. It can also reduce abdominal fat storage which is helpful when wanting to lose weight.
Cardio workouts
Aerobic exercises are the best for losing belly fat. You don’t have to pick a vigorous workout at the very start. You have options–elliptical, biking, jumping jacks and more. Be sure to remain consistent in your workout to see better results.
Get plenty of sleep
A study done by the American Journal of Epidemiology shows that those who slept less than 5 hours per night were more likely to gain weight. So, it is important to get sufficient quality of sleep to help on your journey of losing your excess abdominal fat.
Incorporate Green Tea & Antioxidants
“It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism.”
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