Avoid foods with trans fats
Trans fats, which are found in margarine and other types of spread, might be linked with inflammation, heart disease and abdominal fat. You will lose your belly fat more easily if you stay away from these bad fats and opt for the good ones, like omega-3 fats you can get from eating fish like salmon, mackerel and sardines. When you go shopping, read the ingredient labels on your food packages, where trans fats can also be listed as ‘partially hydrogenated’ fats.
Eat your fiber and proteins
Avocados, Brussels sprouts, flaxseeds and blackberries are just some of the sources of soluble fiber, which is great for you. By absorbing water, soluble fiber creates a type of gel that slows down the food inside your digestive system, which makes you feel full for a longer time, so you’ll eat less. On the other hand, there’s protein in meat, fish, dairies or nuts which is a highly valuable nutrient. It will also make you feel full, but it will also increase your metabolic rate and help build your muscle mass.
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What you eat is important, but how you spend your energy and those extra calories is just as important, if not more. So, combine your diet with aerobic and resistance training. Aerobic or cardio exercises are a great way to lose belly fat, and you should do these exercises as often and as long as possible, opting for the intensity that suits you. Resistance training or weight lifting will help you build your muscle mass and lose belly fat, even more so when combined with aerobic exercises. Both types of workout are important, especially if you use weight loss supplements to burn your belly fat faster, which will have the best effect if it is combined with regular physical activity.
Drink less alcohol
Although it can even be beneficial in small amounts, when you drink excessively, alcohol can be very harmful and can contribute to belly fat buildup. Cutting down on alcohol could help you lose weight and have a smaller waist size. You don’t even have to stop drinking it altogether, but simply limit the amount you drink on a daily level. Opt for one drink a day, but no more than that.
Don’t worry, be happy!
Here’s how it works. You experience stress, which triggers your adrenal glands, causing them to produce the stress hormone, cortisol. Next, cortisol increases your appetite, making you hungrier than you’d usually be, which then adds more fat to your abdominal area. In short, stress can make you gain extra belly fat. So, what can you do? It’s simple. Avoid stress triggers if possible, do things that make you feel happy, try yoga or meditation, talk to your friends or favorite family members, cuddle with your pet or listen to some upbeat music. Spend as much time outside as possible, as sun can activate vitamin D in your body, which can help reduce stress levels. Also, eat tropical fruits, since they’re rich in vitamin C, which is also helpful with fighting stress.
Stay away from sugary foods and drinks
Too much sugary foods may lead to various chronic diseases, such as obesity, heart disease, type 2 diabetes and others. Increased sugar intake can be linked to weight gain, which includes an increase in abdominal fat. It’s similar for sweetened drinks, like sodas, ice tea or fruit juices. When you drink too much of them, your body stores them as fat, which also has a negative effect on your belly fat. The best solution would be to cut down on sugary foods, and to stay away from sugary drinks completely. The best drink in the world is water, so make that your choice instead of the unhealthy juices and sodas.
Get enough sleep
Getting at least seven hours of sleep per night is important for your overall health, which includes weight loss and belly fat loss. Not getting enough sleep may be linked to increased abdominal fat levels, but that’s not all. Going to bed and waking up at the same time every day, weekends included, could be linked to lower body fat levels. Irregular and unhealthy sleep habits can lead your body to produce cortisol, which can cause weight and fat gain. So, create a good sleeping routine and make sure you don’t just sleep, but that you’re comfortable, so that your sleep is uninterrupted and restful.
Losing weight and belly fat in particular isn’t always an easy task. It takes a lot of time, patience and effort, but you need to bear in mind that you’re doing it all for your own health and improved quality of life. A great beach body is just a welcome side effect.
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About the author: Luke is a fitness and health blogger at Ripped.me and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym and healthy life and loves to share his knowledge through useful and informative articles.
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