7 Effective tips to lose belly fat fast
Are you the one who has tried every fat reducing product available in the market?
You are the one who gets envious of a person gobbling a lot of junk food in front of you?
Are you the one who is fed up with buying an extra-large t-shirt every time you go to shop?
You are the one who looks a lot older than your actual age because of that bulging belly fat?
Well, we all are aware, how hard it is to lose weight, and the first thing that comes to our mind while cutting fat, is the flab around our belly, how to lose belly fat. Fat surrounding our belly is very stubborn and not easy to shrink. It requires proper diet and quite a few exercises to be done properly.
You must have seen an umpteenth number of people struggling with losing belly fat at the gym, but are not able to attain their targets and lose all their hopes of looking slim at the end of the day.
But what if I say, some tricks can help you in cutting those extra pounds?
What if I say that, you do not need the gym to lose that fat?
What if you can get a flat belly by just keeping a few points in your mind?
Let’s have a thorough understanding of belly fat, before getting into those tricks.
Types of Fat
Subcutaneous Fat
It is the loosest fat that gets accumulated under your skin.
Intramuscular Fat
Intramuscular fat is present within the skeletal muscles.
Visceral Fat
This fat gets stored between the abdominal organs such as the stomach, liver, kidneys, etc. which is referred to as intra-abdominal or belly fat.
This belly fat causes a lot of harm to the body and thus can lead to a lot of diseases such as:
- Type 2 diabetes
- Heart disease
- Certain types of cancer
- Stress or anxiety
Related Post: Walking Vs Running Vs Cycling
One should take care of the diet to get away from the belly fat. For this, a person should be aware of the causes of increasing belly fat.
Causes of belly fat
1. Eating trans fats
Trans fats are one of the main culprits of your wobbly waist. Foods such as cakes, biscuits, ice cream, popcorn, pies, fried food, fast food are high on trans fats. It not only adds the new fat to your belly but takes fat from your other body parts and accumulates that fat around your waist. Therefore, one must not include trans fats in their diet rather they can go for mono-saturated fats such as nuts, avocado & olive oil etc.
You can have a look at the labels of food claiming No Trans Fats to be on the safer side, or you can check the ingredients of the food you are buying to ensure that it is free from trans fats.
2. Stressing over
While you are stressing over a certain thing say, your job interview or the day of your results, the level of cortisol starts rising in your bodies which releases insulin as your blood sugar level goes down. To deal with that dropping sugar level, your body demands for sugary things containing trans fats such as biscuits, which starts affecting your body and accumulating a layer of fat around the waist.
3. Drinking too much of alcohol
Yes, you read that right, drinking a lot of beer adds up that extra pounds around your belly. While you drink alcohol, your body starts converting it into acetate, which cannot be stored by our body. This becomes your primary source of energy rather than proteins, carbs, and fats which ultimately get accumulated around the waist.
4. Wrong gut bacteria
Most of the bacteria in your gut are useful. These bacteria produce hormones, regulates your immune system, helps in digesting food, extract nutrients from the food, controls your mood, helps in managing the appetite, and much more. These bacteria increase the number of calories that your body absorbs from the food you eat.
But, if your body does not have diverse gut bacteria, then chances are that you will have more belly fat.
Also Read: Is it good to take a multivitamin everyday
7 Effective tips to lose belly fat
1. Try to increase your metabolism
The first and the foremost trick that will always work is to increase your metabolism. Higher the metabolism higher the fat burned. metabolism of a person depends upon his age, body size, and sex.
For increasing the rate of metabolism i.e. the rate at which the molecules break down and provides energy to the body. Below are the given example of foods help in increasing metabolism.
- Iron
- Zinc
- Chili peppers
- Coffee
- Tea
- Legumes and pulses
- Apple cider vinegar etc.
2. Take proper diet– Tips to lose belly fat
Taking high proteins helps in reducing more belly fat. Try to include more lean protein such as beef, turkey eggs, fish, chicken, and tofu in your diets.
Moreover, do not take foods that are high in carbohydrates and refined sugar such as white bread, white pasta, and white rice rather try to take high fiber complex carbs such as whole grains, brown rice, sweet potato, oats, beans, and pulses.
Eat as many vegetables as possible which are low in calories, high in micro-nutrients, and full of fiber.
In snacks, you can include fruits, seeds, and nuts. Taking nuts as a snack helps in reducing the belly fat and increases the cholesterol levels.
Do not starve yourself for a long period and try to have meals at proper intervals. Avoid very-low-calorie diets and crash diets.
3. Increase the intensity of your workout session
Try to add more intense exercises to your day, as intense workouts help in consuming more energy which in turn increases the metabolic rate of a person. Mild exercises such as walking does not consume that many calories. Replacing walking with a cardio session will be of great help in losing the fat.
Adding moves like deadlifts, squats, kettlebell swings, lunges, chest presses, shoulder presses will include all your body muscles and help in shedding the fat.
4. Manage your stress– Tips to lose belly fat
Yoga can be quite helpful in managing stress, on the contrary, you can also manage your stress levels by taking a walk (walking meditation) in a garden or having a normal chit-chat session with your close friends. Deep belly breathing at a quiet place could help in managing stress. Doing exercise boosts your blood circulation which in turn releases cortisol to your kidneys and flush out your stress.
It has been found that people in stress tend to eat a little faster than usual, try to eat at a slow pace, and focus on your food which helps in making the process of digestion easy and does not make you feel full after that meal.
5. Adequate sleep– One of the best tips to lose belly fat
Eminent nutritionist ‘Rujuta Diwekar’ quotes that people who are not getting enough sleep often suffer from weight gain problems as lack of sleep conserves more energy from your body while working which in turn leads to untamable cravings, low willpower to work, and inefficiency. These cravings lead to the gobbling of unhygienic food in a great amount causing weight gain.
On the other hand, people having adequate sleep of around six and a half hours are often seen happy, cheerful, and robust.
6. Say NO to alcohol– Tips to lose belly fat
Though it has been suggested that drinking alcohol sometime has a great effect on your body but consuming it in a great amount can cause a lot of health problems such as an increase in fat especially around your waist.
Reducing the consumption of alcohol will be of great help if one wants to lose the fat around their belly. Though it is difficult to cut the intake of alcohol all at once, you can limit it by reducing the amount of alcohol you consume in one single day.
7. Watch out your cooking oils
Try to replace your cooking oil with coconut oil. It has been proved that medium-chain fats present in the coconut oil can increase your metabolism and decrease the fat around your bellies. Therefore, it should be kept in mind that coconut oil contains a lot of calories and hence, you have to cut off those extra calories that you take in a day.
Final Words– Tips to lose belly fat
To conclude, one should not follow the crowd blindly by going to the gym and paying for losing weight when you can cut off those extra pounds at your own home by just following the above-mentioned tips. Everybody has a different body and so these tips to lose belly fat will vary from person to person depending upon the determination of a person with which the person is following.