Is it just me or does body fat always seem to go straight to the belly? And on top of that, figuring out how to burn belly fat is no walk in the park. Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat. Until now, that is! If you’ve been wondering how to get rid of stubborn belly fat, you’ve come to the right place. Check out the best tips, foods, and exercises that actually work!
Fat Burning Tips
Avoid Trans Fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. They’re found in some margarine and spreads and also often added to packaged foods. These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies. To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
Make Sure Your Meals are High in Protein
Protein is an extremely important nutrient for weight control. High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss. Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet. Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein or beans.
Cut Back on Refined Carbs
Reducing your carb intake, especially refined carbs will help you lose abdominal fat. Foods like white bread, white rice, pastries, pasta and breakfast cereals are the biggest culprits. Cut back on these foods as much as possible if you want to blast belly fat.
Eliminate as Much Sugar as Possible
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity, and fatty liver disease. Observational studies show a relationship between high sugar intake and increased abdominal fat. It’s important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly.
Don’t Drink Too Much Alcohol
Alcohol can have health benefits in small amounts but is seriously harmful if you drink too much.Research suggests that too much alcohol can also make you gain belly fat. Observational studies link heavy alcohol consumption to a significantly increased risk of central obesity — that is, excess fat storage around the waist. Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether but limiting the amount you drink in a single day can help. In a study in more than 2,000 people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank.
Cardio is Queen
Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate-intensity or high-intensity exercise is more beneficial. In any case, the frequency and duration of your exercise program are more important than its intensity. One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared to those who exercised 150 minutes per week.
3 Belly Fat Exercises
5 Low Ab Isolation Exercises That Will Make Your Lower Belly Fat Cry | Blogilates
Want to learn some of the best lower belly fat exercises? These five exercises isolate your lower abdominal muscles to blast stubborn fat! No need for weights, you can do these exercises anywhere you please!
10 Minute Lower Ab Workout | Lose Lower Belly Fat | Chloe Ting
This 10-minute ab workout is intense, but it will be worth the effort! The exercises will help you tone your lower ab area, as well as bring your heart rate up and burn overall fat. She recommends doing this routine after cardio for best belly fat burning results!
Yoga for Weight Loss and Belly Fat via|PsycheTruth
Practicing yoga is one of the best ways to lose belly fat fast. This is one of the best flows to not only get rid of belly fat, but build strength in your entire body! Strengthen your abs and core and watch your whole body tighten and tone with these easy exercises to lose belly fat.
Foods that Burn Belly Fat
Beans and Lentils
Beans and lentils are two of the ultimate superfoods, helping you eliminate belly fat and build lean body mass. They’re filled with fiber and plant-based protein, as well as minerals and B-vitamins for the ultimate healthy combo!
Nuts such as peanuts, almonds, and pistachios are rich in monounsaturated fats and are much healthier snacks than carb-based treats!
Bananas are chock full of potassium and magnesium, a mineral that can limit the amount of body swelling in your body, especially swelling from salty, processed foods. Add some nut butter to a banana and you have the perfect breakfast!
Berries are full of fibre and packed with antioxidants, which improve blood flow. Improved blood flow delivers oxygen to the muscles, making fat-burning cardio and exercises easier. Berries also contain less sugars than most fruits, making them a great fat-burning snack!
Fermented foods like tempeh, miso, and tamari, contain friendly bacteria called probiotics that regulate gut function and eliminate bloat. Ferm. foods also help aid digestion, expel toxins and increase immune function, reducing the overall inflammation in your body.
Avocados are high in healthy monounsaturated fats, which halt blood sugar spikes that signal your body to store fat around your belly. If you’re wondering what foods burn belly fat and bloat, avocados are one of the best!
Drinks to Lose Belly Fat
Kefir is pretty much yogurt’s more potent, probiotic-filled counterpart. It’s a creamy, yogurt-like smoothie that you can drink on its own or add fruit or granola on top of. The good bacteria in kefir helps maintain the balance of organisms in the intestine, and can help speed up weight loss!
Read more: Health Benefits Of Kombucha Tea
Kombucha is a fermented tea that contains the same friendly bacteria as fermented foods. As a rich source of probiotics, it can improve digestion, inflammation and weight loss.
Green tea is one of the best metabolism boosters out there. It contains tons of antioxidants and catechins, which are thought to have major fat-burning effects! Drinking three to five cups a day is recommended for the best results!
Many people forget about the importance of water when it comes to banishing belly fat. Water flushes out toxins and keeps your appetite in check, helping you achieve a flat tummy.
Photo cerdit: Pexel