One of the most troublesome and stubborn fat is belly fat. This type of fat is the cause of many diseases, like heart and diabetes. Losing belly fat is one of the most difficult things. There are various nicknames for belly fat like love handles, spare tires etc., which may sound cute but in reality it is a big health hazard. Sadly belly fat is more of a problem for women. When women cross their 40’s, the area around the belly becomes the fat destination. Instead of weight settling in their hips, it goes to the belly.
Belly fat mainly consists of 2 types of fats. First the subcutaneous fat (visible kind just below the skin) and the second is the visceral fat (which is deep inside the abdomen). The second type of fat is more dangerous for health. Interestingly, even if you are not overweight, still you might be having a lot of visceral fat.
Let us look at some of the easy ways to reduce belly fat fast.
Eat plenty of fibre in your daily food.
Increase the intake of fibre in your diet, especially soluble fibre, as it helps in absorbing water which in turn helps to slow down the digestion of food as it passes through the digestive system. Foods high in fibre also helps us to stay full for a longer time, thereby reducing hunger cravings. Some good examples of high fibre foods are legumes, blackberries, sprouts etc.
Avoid Sugary foods.
Sugar has fructose which is the cause of many diseases like diabetes, heart disease, obesity etc. Even though refined sugar is considered bad for health, the other healthier sugar options also should be avoided for better health.
High sugary foods are one of the main causes of belly fat. Stay away from your favourite sweets, desserts, cakes and pastries. These foods are high in sugar, which increases the body fat around the abdomen and thighs. Sugary beverages like sweet tea, lassi or canned fruit juices are bad for health.
Reduce the carbohydrates in your diet.
Reduce the carbohydrates in your daily diet. You don’t have to completely eliminate the carbohydrates from your diet, but just replace the refined grains like white rice with brown rice, whole grains, oats or quinoa. Replacing the refined carbohydrates will go a long way in reducing belly fat or the stubborn stomach fat.
Manage and reduce your stress levels.
Stress is the cause of many diseases. Unfortunately you can gain belly fat due to high cortisol levels. Cortisol increases the appetite and stores the fat around the abdominal area. Ensure that you are happy and positive in life. Do things like exercise, going for nature walks, taking up any past hobby, prayer time, having your own “me time” etc., which will help you to be less stressed.
Do regular exercises especially cardio exercise.
Research has indicated that exercise is one of the effective ways of losing belly fat fast. Cardio exercises like aerobic, running etc., are fat burner exercises. They help in quick weight loss and also help in losing belly fat. You can have a mix of high intensity exercises and moderate exercises, in your weekly exercise schedule. It is also important that you exercise daily for a stipulated period of time to see the best results.
Under the guidance of a fitness trainer, you can also do some weight training or weight lifting, which will also help in reducing belly fat.
Avoid excess oil in your food.
One of main reasons for putting on belly fat is a diet which is high in oily food. Ensure that you reduce the intake of fried and oily foods in your daily diet. Replace your refined oil with healthy oil like olive oil, rice bran oil, mustard oil or even organic coconut oil.
Your diet should include more of grilled foods, boiled, blanched foods. Include more of healthy soups, salads, fruits, vegetables etc. Use more of healthy spices like cinnamon, ginger, pepper, cardamom etc., in your diet due to their health benefits. All these spices help to regulate the level of sugar in the blood.
Drinking a warm glass of water with lemon juice first thing in the morning will boost the metabolism and help in losing weight fast. It is also important to drink plenty of water, as it helps in removing toxins from the body and also boosting metabolism.
Drink lots of herbal and green tea.
Drinking green tea and other healthy tea like chamomile tea, oolong tea, peppermint tea etc., having high antioxidant properties, will help in flushing out toxins and also help in losing weight. Ensure that you use fresh organic tea leaves and not tea bags which are artificial. Consuming green tea with adequate exercise can help you in losing weight.
Fasting also helps in losing weight.
Fasting has huge health benefits. There are different types of fasting and fasting is done for various reasons. Intermittent fasting has become popular for weight loss.
Some of the more popular types of fasting is the 24 hour fasting once a week or fasting for 16 hours and then eating food for next hours etc. One of the important benefits of fasting is that it gives rest to the body, especially the digestive system, and helps in flushing out all toxins as you hydrate the body only with water.
Change your exercise and eating lifestyle habits once in a while.
Our body gets used to the normal fitness and exercise regime, as well as our eating habits and so we are not able to see results. But if we want to see good results, than we need to combine and change our eating habits with different exercise regimes. This will help us lose weight and belly fat effectively.
These are some important tips that will help you to lose belly fat fast. Finally, it is a lifestyle change, which is a harmonious balance of healthy eating, a good exercise regime and a positive mind, which will help us to stay healthy.