How To Lose Belly Fat - Be Healthy



For the most part, excess fat around the waist is unhealthy and is not good for your appearance. In fact, the fat in your waist is associated with an increased risk of health problems such as heart disease, type 2 diabetes, dementia, hypertension, and some cancers.

As a result, it is good to lose some if not a lot of fat. The following list lists some of the most effective ways to do so. 

Fiber

Eat high-fiber foods. Also, soluble fiber can help you lose weight. By the way, here are some examples of foods with high fiber content.

Fruits like berries, citrus, or banana. Brown rice or whole grains such as bread made from whole grains.
Legumes such as beans. Vegetables like kale, spinach, or carrots.

Others

In the meantime, other dietary habits you can do to reduce fat include: 

  • First, replace your vegetable oil with coconut, avocado, or olive oil.
  • Second, eat high-fat fish in omega-3s. Examples of fish include wild sardines, oysters, salmon, rainbow trumpet, albacore tuna,  mussels, And Pacific Halibut.
  • In addition, take your meal with apple cider vinegar.
  • Also, eat a probiotic diet.
  • In addition, try to fast from time to time.
  • Also, drink green tea, especially in the morning.
  • In addition, reduce your salt intake.
  • Finally, cut down on sugary foods, such as sweets, pastries and desserts.

Diet (Food Control)

What you eat and how much you eat will affect your belly fat. Therefore, follow a diet that is not only healthy but also helps to reduce fat.

Protein

Third, include more protein in your diet. In fact, the protein helps to lower the level of the hunger hormone ghrelin. As a result, eating less will make you feel full. Studies also show that people who eat a high amount of protein are lower than those who don't have abdominal fat. So the next time you are eating or cooking, be sure to include good protein sources like the ones below.

  • The eggs
  • Beans
  • Lean beef or pork
  • Chicken or turkey
  • Greek yogurt or cottage cheese
  • Quinoa, chickpeas
  • Nuts, especially almonds or walnuts
  • Fish like tuna or salmon

Carbs

First, several studies have found that replacing refined carbs with processed starches can improve your metabolic health and eliminate belly fat.

Do the exercise

Next, increase your activity level with aerobic exercises such as walking, running, or swimming. In fact, studies show that such exercises can help reduce belly fat. Meanwhile, other studies have shown that high-intensity exercise is more effective at reducing belly fat than exercising at a slower pace. Therefore, do short bursts of high-intensity exercise. 

For example, start walking at a slower pace for a few minutes. Next, walk for 10 minutes as fast as you can. Now, for the next 15 minutes, you move at a slow and steady pace. Repeat for 30 to 45 minutes. Sadly, in today's fast-paced lifestyle, not everyone has as much time to spend on airplanes like walking, jumping, cycling, and so on. Otherwise, the changing weather will keep you out. So, for all these and other reasons, you may end up taking a back seat to your plane in an effort to lose belly fat.
However, that doesn't have to be the case. For example, there are things you can use to exercise while sitting at an office or at a desk. At the same time, you can spend hours at a time what you usually do while sitting and burning calories with these exercisers.
Also, a recent study found that frequent walking is best for your health.
Finally, if you want to strengthen your muscles, strengthen them. In fact, building muscle is one of the best exercises to lose belly fat. Because the more muscle you burn, the more fat you burn.

Stress

Meanwhile, stress increases cortisol hormone levels. Research also shows that elevated cortisol levels raise the ghrelin hormone.
Also, boosting ghrelin levels increases your appetite and promotes the storage of abdominal fat. So if you are suffering from stress, look for ways to reduce it.

Weight loss diet

Next, according to US News and World Report for 2019, the best overall diet for fast weight loss is the Keto diet and the Atkins diet. On the other hand, the best whole meal is the Mediterranean diet and the Dash. Therefore, these diets may be appropriate to include the above recommendations. 

Drink

Above all, avoid sugary drinks. Of course, sugar can be the main culprit for your belly fat. Furthermore, studies show that sugar can cause the accumulation of belly fat. 
Moreover, sugary sweetened drinks such as juice and soda contain large amounts of fructose, which can have devastating effects on your waist.
Instead, drink plenty of water. Moreover, being well hydrated not only helps keep your metabolism high but also helps you lose weight.

Because some people are not involved in drinking water, it will make it more palatable by adding carbonated and flavoring. Finally, lower your alcohol intake.

Sleep

Finally, studies show that people who do not get enough sleep tend to gain more weight. In fact, the cause of this weight gain is the hormonal imbalance that causes sleep deprivation. 
For example, not getting enough sleep increases your stress, which increases the cortisol hormone.
 
Takeaways

So be proactive and work towards reducing your belly fat. After all, you are only starting to look healthy and look good.

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