Losing belly fat can be done via a healthy diet, but couple that with exercise to get the best results. There are various ways you can go about losing belly fat fast. Some of these methods include diet and exercise, diet pills and surgery. However, not all are good or safe. You should always seek medical advice before starting any exercise routine or taking new medications to prevent or treat obesity-related conditions such as heart disease, type 2 diabetes and obesity.
Foods and Diet Plan to Lose Belly Fat
With summer around the corner and temperatures on the rise, it is the perfect season to wear chic and radiant outfits, but many people are conscious to wear them because of their belly fat. Belly fat not only makes your clothes feel snug but also affects your self-esteem.
Belly fat is the excessive weight that develops over time around the centre of the body and it is also called visceral fat. It can lead to heart diseases, type 2 diabetes and also cancer! Gaining weight can happen at a quick rate but curbing body fat requires a lot of dedication, regular exercise and a healthy diet.
Many eating plans are hard to stick to because they leave you hungry and unsatisfied. However, not all diets have this effect. Low carb diets, whole-food and low-calorie diets are effective for weight loss. You need to know the different diets to lose belly fat to ensure you stay on a healthy track.
Food To Avoid
Fried Food: Fried food is high in calories because it absorbs the fat of cooking oils. They are also loaded with trans fats – the worst kind of fats one can consume. Trans fats are tough for the body to break down and lead to harmful effects on health such as obesity, diabetes and some types of cancer.
Aerated Drinks: Soda contains large amounts of sugar which not only add to the belly fat but also to liver fat which contributes to bad health. One study found that the weight circumference of people who consumed soda was nearly four times greater than non-consumers over a 10 year period.
Sugar: Consuming foods such as candy, baked goods, fruit juices and chocolates are the greatest belly fattening agents because they have processed sugar. They are high in empty calories and directly impact blood sugars and hormone levels. If you want to reduce the intake of added sugar in your diet to avoid gain in belly fat, try out a few simple tips listed further in the article.
Alcohol: Alcohol slows your metabolism by depressing the nervous system. It stops the body from burning fat, it’s high in calories and leads to greater hunger. You must have heard the phrase ‘Beer Belly’ this means the fat that’s accumulated around the belly because of excessive beer consumption. So if you want to lose your belly fat, it is important to cut down alcohol completely from your diet.
Excess Salt: Excess salt is one of the main causes of the accumulation of belly fat. Salt causes water retention in the body making you weigh more than you actually are. This kind of weight is called water weight. Interestingly, many celebrities before dancing to a hit song or modeling go off salt for a week to get the perfect figure.
Tip: There are healthier and safer alternatives to frying such as baking, oven-frying and air-frying. Opt for fruits especially berries to fight sugar cravings. Vegetable/ fruit juices, tea or coffee are healthier alternatives to alcohol and also aid in fighting belly fat. Replace salty snacks with nuts or dried fruit candies.
Food To Eat
Avocados: Avocados are not only a great source of vitamins, minerals, healthy fats and fibres, but also cause the body to burn calories. A study pertaining to eating avocado proved to lower waist circumference and BMI (Body Mass Index). They are monounsaturated (dietary fat) and contain oleic fatty acids (natural acids) that help reduce abdominal fat.
Apples: An apple a day keeps the belly fat away! Apples are low in calories and high in fibre which helps in shedding a few pounds. They are significantly filling which may aid weight loss by reducing overall calorie intake.
Yoghurt: Yoghurts are one of the best foods for losing belly fat because it is a protein rich-source and improves metabolism. Protein in yoghurt can promote the burning of calories while also regulating your appetite. In fact, researchers found that obese adults who ate yoghurt regularly lost 22 percent more weight and 61 percent more body fat than those who simply cut calories.
Whole Grains: Whole grains help lose more body fat from the abdominal region than in-taking refined products. They also reduce the risk of heart disease. Some sources of whole grains are whole, wheat, whole oats (oatmeal), popcorn, brown rice, wild, rice, quinoa and millets.
Berries: Replacing fattening snacks with berries is a brilliant way to cut the calories you get from your diet when trying to lose belly fat and flattening your stomach. Berries are low in calories but rich in dietary fibre, vitamin C and potassium. For instance, a single bowl of blueberries contains four grams of fibre and around 84 calories.
Green Tea: Green tea is said to be one of the healthiest beverages on the planet because it is loaded with antioxidants. It boosts metabolism and can mobilize fat from fat-burning cells. It also increases fat burning especially during exercises and it usually targets unhealthy abdominal fat. A study proved it decreases belly fat and waist circumference.
Nuts and Seeds: Nuts are counted as superfoods that contain antioxidants that help keep the body healthy. They are rich in fibre, protein, minerals that burn belly fat. Almonds, walnuts, pistachio and cashew nuts are the best for weight loss. Sunflower seeds, pumpkin seeds, chia seeds and flaxseeds are very nutritious and help to lose belly fat.
Quinoa: Quinoa is gluten-free, high in protein and has sufficient amounts of all nine essential amino acids. It is also high in fibre, magnesium, Vitamin B, iron, potassium, calcium and phosphorus which provide many health benefits. It increases metabolism and reduces appetite significantly helping to lose belly fat.
Tip: Using these ingredients to make your meals will ensure you don’t feel hungry and are eating healthy, weight-loss-friendly food.
Diets You Can Follow
Ketogenic (Keto) Diet: The idea of a Ketogenic diet is to consume more calories from protein and fat and less from carbohydrates. The reduction in carb intake puts your body in a metabolic state called ketosis which helps burn belly fat. It means mostly cutting back on sugar, soda, pastries and white bread. It is a very low-carb and high-fat diet.
Paleo Diet: Paleo diet is designed to resemble what human hunter-gatherer ancestors ate in the Paleolithic era. The diet includes meats, fish, fruits, vegetables, nuts and seeds. This diet can significantly help in the loss of belly fat (without calorie counting) and major health improvements.
Atkins Diet: Atkins Diet is the most trusted and common diet followed for losing belly fat. Its main aim is to control the levels of insulin in the body through a low-carbohydrate diet. It also helps people manage their weight and prevent related health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease.
Vegan Diet: Veganism is more of a way of life than a diet. It is a type of vegetarian diet that abstains from the consumption of animal-derived ingredients including meats, egg and dairy products. A study found that vegetarian dieters lost more pounds than non-vegetarians after 18 weeks, and vegans saw the most weight loss because it avoids meats and dairy products which are high in carbs.
DASH Diet: DASH Diet is a flexible and balanced eating plan that creates a healthy eating style for life. It does not require any special foods, instead helps people lose weight by controlling their daily meals. It reduces blood pressure and cholesterol level, eventually helping in losing belly fat.
Tip: Before following any diet, you need to know if it is suitable for you or not. Consult a dietician, and understand everything about the diet before embarking on one.
How to lose belly fat in seven days Include aerobic exercises in your daily routine to help you lose your belly fat. (Shutterstock/fizkes) Share this article Whatsapp Facebook Twitter Linkedin News Desk (The Jakarta Post) Jakarta ● Tue, June 4, 2019 A fat belly is linked to various diseases as it is the most harmful fat in your body. Aside from working out, avoiding junk food and alcohol are among the ways to get a flat belly. Additionally, check out these tips for how to burn belly fat in less than a week. 1. Include aerobic exercises in your daily routine If you want to burn fat fast there is no getting around cardio training. Studies find that this is the most effective form of exercise to reduce belly fat. By burning many calories your general health will improve. Hence, start doing high-intensity workouts of running, swimming or aerobic classes, but keep in mind that frequency and duration are essential for satisfying results. 2. Reduce refined carbs One should avoid consuming refined carbs to lose fat around the abdominal area and have good metabolic health. It is not necessary to stick to a strict low-carb diet, however it should be replaced with unprocessed carbs. Instead of white bread, white rice and sodas, eat more vegetables and whole grains. Read also: Six reasons why you still have a fat belly despite exercising 3. Add fatty fish to your diet Fatty fish such as salmon, sardines or tuna is a high-quality protein and rich in omega-3 acids. By eating 2 to 3 portions a week you can reduce the risk of illnesses like heart disease and also burn your belly fat. Studies revealed that Omega-3 fats have the ability to reduce visceral fat that is around your abdomen. 4. Start the day with a high protein breakfast Start your day with some Greek yogurt, protein smoothies, scrambled egg whites or porridge. After eating proteins in the morning, you will feel full until lunch without any hunger pangs. Proteins increase your metabolic rate while retaining muscle mass during weight loss. You can also add proteins such as eggs, fish, chicken, beans or dairy in every other meal. 5. Drink enough water Even if you don’t want to lose weight, staying hydrated is important for your general health. Drinking 4 to 5 liters of water each day is recommended and will burn more calories. Also, drinking right before eating reduces your appetite as well as calorie intake. Make sure to avoid any other beverages containing lots of sugars and calories. Drinking warm water with lemon in the morning on an empty stomach helps kickstart your metabolism and digestive system as well. 6. Reduce your salt intake Consumed salt retains water and makes your belly feels bloated. Before making a purchase always make sure the nutrition label does not mention high sodium levels since processed food consists of salt, added sugar and unhealthy fats. 7. Consume soluble fiber Similar to proteins, soluble fibers make you feel full for a few hours so that you don’t have to consume unneeded extra calories in your meal. Soluble fibers absorb water and form a gel that lowers fat absorption — a good thing for someone seeking to lose weight. You can find them in barley, nuts, seeds, beans and lentils. (sop/kes)
How to Lose Belly Fat: 11 Steps + Why It’s Important
There’s loads of advice out there regarding how to lose weight quickly, some good, some bad. While your primary reason for wanting to learn how to lose belly fat may be due to vanity, there are also loads of convincing health reasons for wanting to trim down your waistline.
For example, dangerous visceral fat — the type of deep fat that tends to accumulate near your belly, surrounding your vital organs — raises the risk for serious conditions. You’re more susceptible to heart disease, diabetes and other issues if you gain weight around your midsection.
In fact, excess weight is a major risk factor for chronic diseases worldwide. Fortunately, research shows that losing just 10–20 pounds (or around 5 percent to 10 percent of your total body weight) can make a real difference in preserving your health into older age.
How to Lose Belly Fat
You may have experienced periods in the past when you’ve watched the numbers on the scale fall, but still you didn’t see a corresponding fat loss in the belly region. For many, losing extra fat around the midsection is one of the biggest obstacles to trimming down.
The World Health Organization estimates that at least 40% of the world’s population is overweight. Obesity and being overweight can contribute to health problems, such as:
- Type 2 diabetes
- Coronary heart disease and stroke
- Metabolic syndrome
- Certain types of cancer
- Sleep apnea
- Gallbladder disease
- Fatty liver disease
- Pregnancy complications
So how do you lose belly fat and maintain a normal body mass index? Here are suggestions for trimming down in a healthy manner:
1. Eat More Fat-Burning Foods
Eating real foods from nature, instead of fake foods found in packages or boxes, is one of the best (and easiest) things you can do for your well-being. Think:
- clean meats and fish
- others grown in healthy, rich soils without any chemicals added
Ultra-processed foods, on the other hand, are what you want to avoid at all costs, considering they’re linked to obesity. These are most of the foods you’ll find at your local supermarket: bagged, boxed, frozen, items loaded with unhealthy additives and preservatives you don’t want to put into your body.
- What are five foods that burn belly fat? Among the best fat-burning foods are leafy greens, other vegetables like cruciferous veggies, high-protein sources like meat and fish, berries, and healthy fats, such as olive oil or nuts.
- Focus on eating filling, nutrient-rich foods, especially fresh veggies. This will help not only get rid of the unwanted visceral fat, but also give your body the vital nutrients it needs to function properly.
- Eating real foods will also result in you eating more of a high-fiber diet, beneficial for controlling appetite, digestion, heart health and more. It’s been found that higher consumption of fiber can help prevent obesity.
- In particular, up your intake of soluble fiber, found in oats, barley, peas, carrots, beans, apples, citrus fruits and psyllium. Soluble fiber attaches to cholesterol particles and removes them from your digestive system, thus lowering your risk of heart disease as well as helping you lose fat.
2. Stay Away from Sugar, Liquid Calories and Grains
You probably already know that sugar is really bad for you. You especially want to avoid added sugar when trying to lose weight, including hidden sources of sugar like sweetened dairy, juices or packaged snacks made with grains.
It’s best to keep these foods out of your home entirely for the best results, and follow these tips:
- Don’t drink your calories! Drink more plain water, herbal tea or fruit with lemon slices. Avoid soda, sports drinks, sweetened teas and most juices.
- Reduce your intake of grains (especially refined kinds). All grains are not bad (especially sprouted or gluten-free grains), but they won’t help you lose weight or recover from a health condition.
- Instead, focus on vegetables and fruits that are low in sugar and high in fiber (like raspberries in the chart above).
3. Eat Mindfully
Mindful eating means many things, and it’s a surprisingly key part of achieving a healthy weight. Here are some mindful eating tips:
- Slow down while you eat so you’re less likely to scarf down too much too quickly.
- Become aware of how much food it takes to make you feel satisfied when eating without becoming overly stuffed.
- Eat while undistracted, and avoid multitasking.
- Face emotional discomfort head on instead of eating due to stress or sadness.