If you are looking for the ways to get rid of the stubborn belly fat, this article may provide you with some very useful tips. The increments in this post come from trustworthy sources and evidence-based, hence there is no point in worrying about the effectiveness as well as efficiency. However, you should bear in mind that as far as you no longer give up your bad habits, you will never have a chance to say goodbye to your abdominal adiposity.
- Schedule the lose weight strategies and follow seriously
You should always question yourself why you have to suppress your weight. This must have positive influences on your consistency to obey the original plan. It is no doubt that your process of burning fat, not like the picnic on the mountain or boating with your friends. It is however actually the battle in which you have to struggle with the enemies inside yourself.
Then insisting on the plan for a long period of time is as vital as the making it due to the fact that you could not get the gold in the blink of the eyes.
- Eat more fiber – contained foods
It is common to believe that the meal should include fruits and vegetables because it offers plenty of benefits, namely important vitamins and minerals. What is more, the fiber-rich products can help out in decreasing your thirst for foods by making you feel full enough. As a consequent, you can cut down on the amount of food intake.
- Get plenty of restful sleep
Needless to say, that sleep is vitally important for various health reasons involving your weight. The studies show that people who do not sleep enough tend to gain more weight than the rest. The cohort study on more than 68,000 middle-aged women pointed out that the women who spend less than 5 hours sleep per night gained considerable weight and belly fat than the women who sleep more than 7 hours per night. Furthermore, you should concern about the quality of your sleep. Some people experience the condition called apnea in which they have stopped breathing attacks during the night. This phenomenon may link to the excess visceral fat.
- Stay away from junk foods
Junk foods are becoming more and more popular in modern society for its convenient and considerable tasty. It is a proven fact that this kind of food contains a high level of salt and saturated fat. They are also can found in margarine and spread and seem to be the favorite ingredient in processed foods. These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies.
- Eat slowly
It is easy to see that people who eat faster used to eat a large amount of food than the others. In addition, eating too fast may have a negative effect on our digestive system as the foods are not crushed totally. Thus, you should spend more time chewing your meals for the interest of losing weight.
- Drinking at least 2 litters of water each day
Studies have shown that drinking water help to increase metabolism rate, as a result burning abundant calories. It seems like that there is nothing better than mineral water. Nevertheless, lemon water with small amount of sugar shows out-standing health benefits including boost your immune system, refreshing your mind as well as burning fat.
- Doing exercise
No matter which purpose of your exercise, it still provides your health with incredible outcomes. There is no doubt that it can help to burn a large number of calories. In one study, regardless of intensity, how often and how much you exercise is important.
- Do not consume too much alcohol
Alcohol may have some health benefits in small amounts, but it is seriously harmful if you drink too much. Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether if you enjoy it, but controlling the amount you drink in a day can help.
- Keep yourself free from stress
Researchers reveal that stress can make you gain weight through the mechanism of the trigger the secretion of the stress hormone called cortisone. The high level of this hormone in the bloodstream will increase appetite and drive fat storage.
- Avoiding sugar-sweeten beverage
Sugar-contained food is one of the main reasons trigger belly fats. You should reduce the amount of sugar in your diet.
- Eating fatty fishes every week
Those fishes contain a high level of protein and omega-3 which is non-saturated fat and protect you from diseases. Some evidence also suggests that those fats can replace the harmful fats in your body. Some fatty fishes are good candidates as sardines, mackerel, and anchovies.
- Reducing the amount of carbohydrate on your diet
As sugar, carbohydrate is also one cause for increasing fat in your body. Limit your carbohydrate consumption then you can keep your belly in shape.
- Drink green tea
It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism. EGCG is catechin, which may be effective for losing belly fat. The effect may be strengthened when green tea intake is combined with doing exercise.
- Eating at least 3 hours before going to bed
When you sleep, the metabolic rate is reduced. Therefore, the food is accumulated and transform into fat and finally storage around the waist.
- Intermittent Fasting
It is an eating pattern that cycles between periods of eating and periods of fasting. In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within a period of 6-24 weeks.
- Supplement organic and probiotic foods
Try to eat fresh vegetables and fruits that are grown in bio farms. In general, those products seem is not attractive, but natural. In addition, researchers suggested that various kinds of bacteria play a role in weight control, and having the right balance can help in weight loss, especially a loss of belly fat.
- Change saturated fat used for cooking into vegetable oil
In some culture, the housewives still prefer to use animal-originated oil for cooking. This kind of oil contains a large amount of harmful fat, therefore this practice should be changed. Some alternative oil such as coconut oil with high level of the medium- chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high-calorie intake.
- Control your food consumption: the number of meals and the amount of food
If you want to lose your weight, you need to eat less. Furthermore, you also need to reduce the amount of food for each meal simply by cut down the size of your plates or bowls.
- Renew your breakfast
People tend to eat too much sugar and rich-carbohydrate food during breakfast rather than have breakfasts that are full of protein, healthy fats, and carbs. This will lead your belly bigger every day. You should eat ham, eggs, bacon with veggies, drink milk and homemade juices. A breakfast like this contain all the nutrients that your body need for the whole morning. In addition, the protein will metabolize faster, thus eating proteins leads to weight loss.
- Altering your lifestyle and combine different steps
Turning off your computer screen and spend some time going out, doing outdoor activities will help you not only lose weight but also reducing stress. The sedentary lifestyle of the modern world may be one of the reasons why the more and more people end up with obesity and various other health problems.