Excess belly fat isn’t just bad because it makes us look bad – in fact, many studies have linked belly fat to serious health problems such as diabetes, obesity, heart disease and even some types of cancer. This is why doctors recommend losing your belly fat if you want to improve your overall health and live longer as well.
Excess belly fat can be easily calculated. Get a tape measure and measure your waist circumference – if it’s over 40 inches for men or 35 for women, you have what’s known as abdominal obesity. If this is the case, then you need to take some steps in order to melt it. Luckily, there are many proven strategies which can melt the fat from around your belly and help you lose weight.
Here are 6 simple ways to lose excess belly fat:
Sugar is one of the main reasons for excess belly fat. It is highly addictive and dangerous and has been linked with a host of serious health problems. However, sugar is also hard to avoid since it’s in almost every food we eat nowadays. It consists of glucose and fructose, with only the fructose metabolized by the liver. However, too much sugar can overwork the liver and make it full of fructose, so the organ won’t be able to do anything with it other than turning it to fat.
Many studies have linked fructose and excess belly fat as well as insulin resistance, the first step towards diabetes. Liquid sugar is even worse – when you drink sodas and carbonated drinks the brain doesn’t register them in the same way as solid calories, so you end up consuming far more calories in smaller amounts. Sugar-rich beverages have been known to raise the risk of obesity in children for 60%, so it’s best to stay away from them. This includes store-bought coffee, sports drinks and most store-bought fruit juices. Just read the labels of all the drinks and foods you buy and make sure they aren’t full of sugar.
Add Some Protein In Your Diet
Adding some protein into your diet is a great way of busting up excess belly fat. Protein is one of the most important macronutrients when losing weight. It can reduce cravings and boost your metabolism and muscle growth and will help you eat far less calories than the usual.
Studies have shown that protein is extremely effective against excess belly fat. In one study, participants who added some protein in all their meals had significantly less belly fat, while another study showed that protein can reduce the risk of weight gain over 5 years. According to experts, 25-30% of your calories should come from protein if you want to manage your weight. If you’re struggling to add it through foods, there are many protein supplements that can help.
Avoid Consuming Carbs
Just like sugar, restricting your carb intake should help you lose weight as well. This has been backed up by numerous studies – once you cut carbs from your diet, you will start eating less and lose weight. More than 20 randomized trials have shown that low-carb diets can help you lose a lot more weight than any other type of diet and they can treat a variety of health problems as well.
Low-carb diets will make a difference pretty quick. Just avoid carb-rich foods such as pasta, bread and candy) and keep your protein intake high in order to lose weight. Dropping down your carb intake to 50 gr. per day will kill your appetite and help you lose a lot of weight in just a short time, while reducing the risk of diabetes and cancer as well.
Add Fiber In Your Diet
Fiber is incredibly important for our digestion and metabolism and an essential part of our diet. Fiber can help you lose weight, but you need to know that not all fiber is equal. According to experts, we should aim for viscous soluble fiber if we want or need to lose weight. This fiber binds with water easily and forms a kind of gel that stays in the gut and keeps your full for a long time.
The gel works by slowing down the movement of food through your GI tract and the digestion and absorption of nutrients as well. In this way, it reduces your appetite and helps you feel full for quite a long time. According to one study, 14 gr. of fiber per day can reduce your calorie intake and weight by 10% and help you lose more than a few kilograms over 3-4 months. This shows that soluble fiber is an effective method for losing weight and you can get it from legumes, whole oats, fruits and vegetables. There are also many fiber supplements you can take, but it’s better to get fiber through dietary sources.
Of course, exercise is one of the ways of losing that excess belly fat. It’s important for more than just losing weight, as it will reduce your risk of several serious diseases. There’s a long list of health benefits of exercising including the reduction of belly fat. We’re not talking about ab exercises here – spot reduction is simply not effective for losing fat from a certain area. However, you can still lose your excess belly fat by combining aerobic exercises (cardio) with strength training. This will make your muscles grow and assist your body in burning fat, effectively leading to weight loss. Furthermore, exercise can also reduce your glucose levels, lower inflammation and improve your metabolism in an instant.
Track Your Portions
What you eat has a profound impact on your health and weight and we all know it. Stick to junk food and you’ll definitely gain some weight. Introduce healthy foods into your diet and some protein and fiber and you’ll be able to manage your weight and stay healthy. Boost your protein intake up to 30% of your calories, stay away from carbs and sugar and keep track of your portions to reach your weight loss goals. It will be hard but stay consistent and you will succeed.