Do Simple Exercise regularly
Exercise is among the best things you can do to increase your chances of living a long, healthy life and avoiding disease.
Helping to reduce abdominal fat is among the amazing health benefits of exercise.
This doesn’t mean doing abdominal exercises, as spot reduction — losing fat in one spot — is not possible. In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity.
A simple cardiovascular exercise will reduce fat across the body.
Aerobic exercise — like walking, running, and swimming — can allow major reductions in abdominal fat.
Another study found that any easy regular exercise, completely prevented people from regaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance.
Exercise also leads to reduced inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat.
Avoid sugar and sugar-sweetened drinks
Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain.
Studies show that added sugar has uniquely harmful effects on metabolic health.
Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver.
Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat.
Some believe that this is the main process behind sugar’s harmful effects on health. It increases abdominal fat and liver fat, which leads to insulin resistance and various metabolic problems.
Liquid sugar is worse in this regard. The brain doesn’t seem to register liquid calories in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories.
Cut out certain carbs – This is your first step to getting rid of belly fat. Carbohydrates are important but take a hard look at what you are eating and get rid of any processed and refined foods that are loaded with sugar and white flour. Once you do this, you’ll notice a dramatic difference in decreased belly bloat and weight gain in general. Think of it like eating a quality, clean carbohydrate diet – you say “no” to foods such as sugary breakfast cereals, donuts, white rice, white bread, cookies, cake, pie, bagels, pizza, soft drinks, etc. You say “yes” to good-for-you carbohydrates such as fruits, vegetables, whole wheat bread, whole grain breakfast cereals, brown rice, whole grains like oatmeal and quinoa, beans, nuts and seeds. When put into practice, the results are remarkable.
Portion Control is Important
Some people have the misconception that they can each as much as they want is the food, they are consuming is deemed healthy. Having too much of a good thing can make it hard to lose weight, which is why you need to focus on portion control.
Rather than having a huge bowl full of salad, reduce the size of the bowl. As time goes by, your body will adapt to these smaller portion sizes.
If you are unsure about what you need to be eating, consulting with a dietician is a good idea. These medical professionals will be able to help you develop a customized meal plan with ease.
Work on Consuming More Fibre
Are you looking for a way to avoid overeating? If so, you may want to consider the benefits of eating more fibre. Not only does fibre take longer to digest in your system, it can also make you feel fuller.
Some of the best high-fibre foods you can consume are seasonal fruits and vegetables, as well as nuts. By consuming more fibre, you can flush your body of toxins and prevent problems with things like constipation.
Try Intermittent Fasting
No one likes the idea of food scarcity, even when it’s an induced and controlled one like intermittent fasting. We all like to eat plenty and be full but getting under controlled caloric restriction is a good way to learn how to get rid of belly fat fast without exercise.
Personally, I don’t enjoy the idea of it but this thing works and it’s good for our health. Intermittent fasting is simply restricting your meals to one or two a day.
It’s not that hard, I do it several times — for several days — during the year and it’s quite remarkable how it helps you lose weight — especially belly fat — fast. When I do it I just eat dinner before eight at night and from that time on until 12:00 to 13:00 the next day, I just drink water, coffee or tea.
This makes it 16 to 17 hours without eating any solid food. This is one of the best fat burning aids because of the fact that after 8 hours without eating, the body enters the state of Ketosis which is a state when the body switches to burning fat instead of carbs for fuel.
In the state of Ketosis, the body burns the fat we have in store in our body, especially the fat deposited in our mid-section. Ketosis is a natural way to lose belly fat.
Follow the 7 grams of sugar rule.
“Most people eat way too much sugar every day without even realizing it,” says Hector Bones, an exercise physiologist and certified personal trainer. “Sugar has found its way into almost everything, including things you wouldn’t expect, like frozen dinners, sauces, oatmeal, and pretty much all processed food.” Check out these surprising foods that have more sugar than a glazed donut.
It’s no doubt that eating too much sugar can easily push you over your calorie budget, which can lead to weight gain. But studies have shown that consuming excess sugar may also lead to increased abdominal fat, due to sugar’s effects on the liver. When you eat too much sugar, the liver gets overloaded with fructose and is forced to convert it into fat.
“Start looking at the nutrition label while you’re at the grocery store, and if a food has more than five grams of sugar per serving, leave it on the shelf,” says Bones.
Reduce High Stress Levels
The day to day stress of life can often take its toll. It becomes chronic stress that then leads to weight gain because it is the same problem of work and life day in, day out.
Sometimes we can feel overwhelmed and anxious without actually knowing what is making us feel this way. By identifying what is causing you stress you can work towards reducing and overcoming the anxiety associated with it.
Stress and overeating can lead you to gain weight and prevent weight loss. It is a horrible cycle because struggling to lose weight can be another stressful factor. Though, working to reduce as much stress as possible in your life can aid you to prevent gaining more weight due to the hormone imbalance you may experience.
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