Bought a nice top, but your belly’s getting in the way? Or you’re wearing a cute two-piece swimsuit, but you can’t hold your stomach in for long? For many people, stubborn belly fat affects self-confidence. Not to mention, these unwanted fats are unhealthy too.
Don’t worry. Even though losing fat from this area can be challenging, and will take time, there are plenty of ways to start doing it now so you can rock any outfit with a healthier body the soonest time possible.
Where do belly fat come from?
Before we go to the belly fat reducing tips, it’s important to know the common causes of stomach fats:
- Poor diet that can lead to weight gain and slow metabolism
- Sedentary lifestyle that can cause you the inability to burn fats
- Stress, results in a release in cortisol that triggers excess calories to stay in the belly region
- Poor sleep, which can lead to unhealthy eating habits, emotional eating, and late night cravings
- Genetics make you at-risk of developing obesity-related diseases, genes can also influence metabolism
- Vices like smoking and drinking too much alcohol, which can lead to formation of visceral fat
How to reduce stomach fat?
Go on a low-carb eating
Low-carb eating is a type of diet where your carb intake is strictly limited. This diet also includes limiting sugary foods and beverages and staying away from saturated fats and processed foods.
When you’re going low-carb eating, you need to focus more on foods that have excellent sources of fiber, protein, and healthy fats.
If the goal is to drop some weight or lose the abdominal fat, you need to reduce your carb intake to 50 grams a day. And opt for a low-carb, moderate protein, and high (healthy) fat diet. This will put your body into ketosis, where your body starts to burn fats as its primary source of energy.
Low-carb diet is one of the healthiest and most effective way to lose weight and belly fat.
Learn to manage your stress levels
Sometimes, even if you’re trying to have a healthy diet and regular exercise, that abdominal fat keep showing up from nowhere. And you may never know it, but stress plays a major factor too.
Stress, especially when on high levels, can cause stomach fat. Your body produces cortisol — a stress hormone that leads to stress belly.
Now, you may be wondering what links the stress to your stomach? It’s because when you’re stressed, your emotions are more dominant. This leads to a change in metabolism, resulting in either an increase or decrease in appetite.
Meditation, going out more often, connecting with people, inhaling essential oils, and doing the things you love are some of the effective ways you can do to manage stress.
Ditch the the processed fruit juice
Just because a juice is labeled as ‘fruit’ doesn’t mean it is entirely healthy.
Many processed fruit juices (such as the ones sold in can or tetra pack) contain high amounts of sugar that is almost the same as other sweetened beverages and sodas.
Per 8 ounce (240ml) of processed mango juice may contain 24-30 grams of sugar, on which half is fructose. Drinking too much of this can lead to unwanted belly fat and weight gain.
So instead of processed fruit juices, opt for sparkling water, infused water, or 100% all-natural or organic fruit juices.
Incorporate ACV to your diet
Apple cider vinegar provides a wide array of health benefits, such as lowering blood sugar, boosting skin health, and managing the symptoms of diabetes.
Additionally, ACV contains an acetic acid that can greatly help reduce the stomach fat and aids in weight loss.
Take 1 to 2 tablespoons of apple cider vinegar a day to help gradually burn those belly fats. However, undiluted apple cider vinegar can erode your teeth’s enamel. So make sure to dilute it in water, or put it in your salad as a dressing.
Lift some weights
Resistance training, also known as weight lifting, induces faster weight and belly fat loss. It also helps boost your metabolism and gain muscles mass.
Aside from doing cardio, try to incorporate weight training exercise at least twice a week, or thrice if you’re not too occupied.
Although lifting weights can effectively burn calories and abdominal fats, pairing it with cardio exercise can help decrease the visceral fat faster.
If it’s your first time to lift weights, it’s best to ask assistance from a certified personal trainer for proper lifting techniques and programs. Doing so will also avoid injuries cause by improper posture.
Cardio is another effective way to say goodbye to those belly fats. It can be pretty exhausting, but performing mid to high-intensity exercise helps drop the unnecessary weight and burn the abdominal fat.
Just keep in mind that losing the belly fat takes time. It doesn’t go overnight and the progress will depend on the intensity and duration of your cardio exercise. Consistency is also a must, so don’t skip a day. It doesn’t need to be too long. What matters is you do it every day and with the right intensity.
Meaning to say, if you’re busy and you only have 10-15 minutes a day to do your cardio, make it count. Go hard, or go home. Remember, you’re doing it for that pesky belly fat.
Go easy on the alcohol
Some people drink liquors to alleviate stress. There’s nothing wrong with that, as long as you don’t consume too much.
High alcohol intake welcomes the belly fat due to extra calories that lead to excess fat storage around the area. Cutting back on alcohol will greatly help reduce your waist size.
Getting rid of the stomach fat is not an easy and quick process. Just like losing weight, it will also require effort, consistency, and determination.
Plus, successfully establishing the tips mentioned above will certainly help you lose the unhealthy fats around your waist.