Best Safe and Effective Ways to Lose Belly Fat Naturally
Belly fat or waist line is normally estimated by measuring the circumference around your waist. Excess belly fat can be a concern even if your weight is not excess. It is normally taken that anything above 40 inches in men and 35 inches in women for the waistline is considered abnormal hence the term abdominal obesity.
Ways to Lose Belly Fat Naturally
There are some few proven methods that target the fat in the abdominal area. Below are the best safe and effective ways to lose belly fat naturally:
1. Reduce on sugar and keep away from the sugar-sweetened beverages
Studies have shown that excess sugar is not only unhealthy but is one of the major contributors to the belly fat. Liquid sugar, mainly consumed from the soft drinks, is regarded as worse since they are not registered in the brain as is done with the solid sugar. From the studies done, the sugar-sweetened drinks, contribute to about 60% of obesity cases in children. Solution to reducing belly fat, therefore, is to reduce sugar considerably on your diet and completely eliminate sugary drinks.
2. Eat more protein as a long term solution
Protein is very important when it comes to losing weight. It not only reduce cravings but also improve metabolism in the body. If weight loss is your goal, it is important to add protein into your diet. Protein will not only help you lose weight but also make you avoid regaining the weight. One of the studies in Denmark showed that animal protein was linked to significant reduction in belly fat over a period of 5 years. If you are planning to reduce the belly fat, make an effort of increasing intake of unprocessed eggs, fish, poultry, and dairy products. In short, eating enough protein is a very effective way to lose weight.
3. Cut carbohydrates from your diet
Carbohydrate restriction is one of the single most effective ways to lose fat. Studies have shown that when people cut carbohydrate intake, their appetite goes down hence losing weight. Low carbs also lead to a reduction in water weight of the body giving an instant effect on the body weight. It is important to avoid refined carbs eg, white bread, pasta, etc. this will be sufficient for reducing the belly fat in addition to keeping your protein intake high. Low carb diet is very effective in getting rid of fat in the belly area, around organs and in the liver according to studies.
4. Increase your fibre intake
Fibre, mostly indigestible plant matter, can help in reducing belly fat if eaten in plenty. It is also important to know that not all fibres assist in weight loss. It is mainly the viscous fibre that plays this role. Viscous fibres will bind water and form a thick gel in the gut which in turn reduces the movement of food through the stomach. This brings the feeling of fullness and reduced appetite. A study shows that an additional fibre intake can reduce fat in the abdominal cavity by up to 3.7%. This implies that soluble fibre may be effective in reducing harmful belly fat.
5. Aerobics exercise
Exercise is one of the best things that a person can do if he/she wants to live a long and healthy life with minimum diseases. Aerobic exercise has been shown to cause a major reduction in belly fat in numerous studies. Exercise can also prevent an individual from gaining belly fat after losing some weight. Exercise also leads to the reduction of metabolic abnormalities associated with obesity eg, blood sugar level, inflammation, etc.