Belly fat is one of the most frustrating fats in the human body, as it’s the most difficult one to get rid of. With obesity becoming a global epidemic in recent years, people need to understand the causes behind it. Getting fat is pretty easy, but getting back into shape is the difficult part. There are many reasons behind the accumulation of excess fat around the belly. Some of the most common causes include a sedentary lifestyle, poor eating habits, alcohol, stress, smoking, and hereditary factors, etc. Thus, we have prepared a list of 11 most-effective tips on how to lose belly fat fast.
- Proper Sleep
Sleep deprivation is directly linked to a plethora of health issues, including weight gain. Various medical studies suggest that improper sleep can often cause excessive accumulation of fat around the belly area. This is because poor or little sleep can easily cause metabolic and digestive imbalances in the body. Thus, it causes poor absorption of foods, which leads to weight gain. Therefore, it is highly recommended for you to get proper sleep of 6-8 hours daily to stay physically and mentally healthy.
- Regular Exercise
As a sedentary lifestyle is one of the most common reasons behind belly fat accumulation, regular exercise is highly recommended. Regular exercise helps in boosting your metabolism and digestive system to process foods and remove toxins. If you ask any fitness expert about how to get rid of belly fat, they’ll always recommend regular exercise. You can always do various workouts like running, brisk walking, swimming, and aerobics regularly.
After a while, you need to switch to high-intensity exercises as your objective is to burn calories & extra fat.
- Avoid Stress
According to various medical studies, stress doesn’t only cause psychological problems but physical problems too. There are many reasons behind stress leading to weight gain. Firstly, a hormone called Cortisol is released when you take too much stress. The Cortisol is medically proven to cause a buildup of extra fat around the abdomen area. Secondly, stress can always result in overeating and ultimately lead to weight gain. Hence, it is highly recommended for you to calm your mind and avoid stress for losing belly fat quickly.
How To Lose Belly Fat with diet
- Eat Soluble Fiber
Eating soluble fiber is a great way to trim down the extra fat from your abdominal area. While insoluble fiber increases your appetite, soluble fiber does the exact opposite. This is because soluble fibers help in slowing down the transfer of digested foods into the intestines. Thus, you feel full for a longer time and your hunger is cut down greatly. Several medical studies have proven the positive effects of soluble fiber on weight loss.
Therefore, you need to consume soluble fiber-rich foods like oats, barley, beans, and seeds, etc.
- Eat More Fruits, Veggies, & Whole Grains
Eating processed and fried foods can easily boost inflammation in our bodies. Moreover, baked foods and artificially sweetened beverages are also known to cause this problem. Inflammation is one of the most common causes behind belly fat buildup. Thus, you need to replace all the above-mentioned foods with fruits, vegetables, and whole grains. This is because these natural foods are filled with antioxidants, which prevent inflammation in the human body. Therefore, it doesn’t only help you in getting rid of the abdominal fat but also in managing your weight.
- Cut Down Carbohydrates
Several medical studies have shown positive effects of low carbohydrates diet on belly fat. By cutting down processed carbs like white bread, rice, chips, and baked cookies, you can easily lose abdominal fat. Don’t exclude carbohydrates completely as it can cause problems. However, you need to eat more nutrient-dense and fiber-filled foods than carbohydrate-rich foods. This will help in boosting your metabolic activities and digestive system to lose weight quickly.
Boosted metabolism and digestion help in speeding up the fat loss process.
- Cut Down Sugar
Sugar is medically proven as one of the biggest causes of belly fat buildup. This is because sugar contains fructose, which can only be absorbed by our liver. If you eat excessive amounts of fructose, your liver won’t be able to process it. As a result, it will lead to metabolic and digestive problems. Thus, consumption of sugary foods and artificially-sweetened beverages can lead to weight gain. So it is highly recommended to cut down sugar from your diet if you want to get rid of belly fat fast.
- Avoid Alcohol
Alcohol consumption is directly linked to the accumulation of extra fat around the abdominal area. There are several ways in which drinking alcohol can lead to weight gain. Firstly, alcoholic drinks contain high amounts of calories and a negligible amount of nutrients. Secondly, being drunk can often make you eat more food than normal. Thirdly, the toxins and harmful substances in alcoholic drinks can affect your organs negatively, especially the liver. As a result, your body’s metabolism and digestion don’t work as efficiently as they should. Thus, avoid drinking alcohol if you want to lose abdominal fat quickly.
- Eat Protein, Avoid Trans Fats
Protein-rich foods are a proven solution to eliminate abdominal fat. Protein-filled foods help in keeping your stomach full for a long time and cut down your cravings. Moreover, protein also helps in boosting the metabolic activities to speed up your weight loss process. Thus, you need to eat protein-rich foods like eggs, avocados, lentils, legumes, seeds, and fatty fishes. On the other hand, trans fats found in processed foods can cause weight gain and several other health problems.
Therefore, it is recommended to avoid processed foods like baked goods, fried foods, bread, and cheese, etc.
- Weight Training
Including weight training & exercises in your daily routine can help in eliminating your belly fat easily. For this, you can either go to a gymnasium or workout at home with weights. Adding weights to exercises help in increasing their intensity and provide better results in little time.
By combining HIIT workout with cardio exercises, you can easily lose weight & extra fat from your body.
Meditation is a great way to balance your soul, mind, and body. Moreover, meditation is very effective in balancing the body hormones, which is a known reason behind weight gain. Also, meditating daily will help in improving your sleep quality and lower down your stress levels. For losing belly fat, proper sleep and low-stress levels are very important. Thus, you need to meditate daily to get rid of the abdominal fat and to manage proper weight.
The Bottom Line
So these were the 11 most-effective tips on how to lose belly fat quickly. By following these tips with dedication, you will not only be able to eliminate abdominal fat but also manage appropriate weight. Fitness experts all around the world recommend these tips for losing weight in a healthy & safe manner.