Everybody has a little bit of belly fat, including people with flat abs. Having belly fat is healthy, but too much of it is harmful to your health. Another reason you might want to lose belly fat or try to get rid of belly fat.
Due to lack of sleep, poor diet, stress, and lack of exercise, most people gain belly fat
By belly fat, I am talking here about the fat around the abdomen.
This article explains specific strategies and lifestyle changes that will surely help you lose unwanted belly fat.
Your body has two major types of fat:
- Subcutaneous fat; the kind of fat that lies under your skin.
- Visceral fat; the kind of fat that is around your organs.
Extra Subcutaneous belly fat increases the risk of heart diseases, high blood pressure, Alzheimer’s, and type-two diabetes.
The following are the five most frequently recommended strategies and lifestyle changes to lose belly fat problems.
1. Aerobic Exercises
Aerobics are also known as “cardiovascular exercises.” Aerobic exercises are the rhythmic motion of multiple muscle groups in the body.
The reason aerobic exercise is also known to lose weight fast is its potential to burn fat as a fuel for your workouts.
Aerobic exercises include a variety of exercises, including but not limited to jogging, dancing, jumping, or running.
Aerobic exercises tend to lose belly fat more effectively. It decreases the production of “lactic acid,” allowing you to go on without much fatigue.
Your body requires a tremendous amount of oxygen to burn fat; thus, aerobic exercises are the best way to intake oxygen and lose belly fat altogether.
Recent studies have shown numerous benefits of adapting aerobic exercises, including reduced chances of heart diseases or vascular diseases.
Practicing aerobic exercises contributes to losing belly fat by reducing blood pressure, which leads to clogging of blood vessels.
2. Strength Training
Strength training is an excellent way to get rid of belly fat. It helps you replace your belly fat by building muscles.
Even after the strength training, your body keeps on burning fat and aids in losing extra pounds.
Strength training even gives more effective results when done with aerobic exercises.
Resistance training or strength training is necessary for maintaining and gaining muscle mass. It is very advantageous if you want to get rid of belly fat.
Recent studies, including overweight teenagers, have proven that combining strength training and aerobics helps to lose weight more effectively.
If you decide to start strength or resistance training, it is necessary to get advice from a professionally licensed trainer.
3. Try Intermittent Fasting
Intermittent fasting involves irregular cycles of eating and fasting, and there is a variety of options to apt your lifestyle.
Intermittent fasting forces the body to use its primary source of energy rather than sugar.
It allows the body to burn fat more effectively than just regular diet plans.
Adding intermittent fasting in your daily routine ensures burning more fat and losing weight quickly.
In the recent few decades, there has been an increase in the admiration of intermittent fasting, especially for its effectiveness to rid of belly fat.
The health benefits of intermittent fasting will hopefully surprise you and surely motivate you to practice it.
4. Adopt a Healthy Diet Plan
Apart from exercise, foods that you eat plays a significant role in your weight loss.
First and Foremost, instead of high-fat saturated foods, add fat burning foods into the diet plan.
The body responds differently to various foods depending on different health factors.
Health professionals recommend increasing the intake of vegetables, fiber, protein, and various other fat-burning foods.
Fruits, seeds, nuts, fish, whole grains, and several others are healthy food for weight loss to add in your diet plan.
Registered nutritionists love these fat-burning foods and beverages. They add them to your diet plan that will help you stop cravings and ensure your practical approach towards a healthy lifestyle.
Not only these fat burning foods will help you cut off the fat, but you will also reduce the intake of foods that exceeds daily calorie intake.
5. Reduce Sugar intake
As delicious as sugar may sound, but too much is not suitable for you. One excellent option is to reduce sugar intake and consume more fiber.
A high intake of sugar is proven to increase belly fat. Thus reducing the intake of sugar may not be easy, but it is very beneficial for you if you want to lose belly fat.
You can try replacing beverages that are high in sugar with water as much as possible.
It will help you reduce sugar intake, then gradually cut off foods that are high in sugar.
There are 16 calories in 1 teaspoon of sugar, thus if you avoid at least ten spoons of sugar regularly from your diet plan.
You will reduce your sugar intake of about 1120 calories per week. By doing this for three weeks plus regular physical activity, you can quickly lose belly fat of approximately half kg.