Getting rid of belly fat is a lot simpler than you might think. With the right attitude and plan, it’s actually much easier than you think to lose that stubborn fat. Try these tips to lose that stubborn belly fat!
10 Ways to lose belly fat:
1. Eat More Protein
Protein has lots of macro-nutrients that help in the building and repairing of muscles. It is also stated that it plays a role in revving fat burning metabolism and reduce pangs of hunger. Additionally, protein helps in slowing the release of carbohydrates into the bloodstream, that helps prevent sudden formation of blood sugar, thus improving fat storage and lowering energy levels.
Another important point on why we need protein is when we aged we produce lots of insulin. But our muscle and fat cells does not respond properly, according to an expert Director from the Obesity Clinic at Cornell. Because of the increase production of insulin, it promotes fat storage normally in the belly. High protein can protect us against insulin resistance.
Studies show that among obese women with 8 weeks diet plan of roughly 30% protein, 30% fats and 40% carbohydrates lost more fat, including visceral than women who are stuck on their diet plan of 55% carbohydrates, 16% protein and 26% fats.
2. Eat More Fiber
In 2011 a study shows that people who increased eating soluble fiber by 10 grams daily (equivalent to 2 small apples, 1 cup green peas, 1/2 cup pinto beans) lessen visceral fat by 3.7% after 5 years.
3. Reduce Sugar Intake
Belly fat can be reduced in an 80% healthy diet. Reduce calories by eating up vegetables, protein, whole grains and healthy snacks. When craving for sugar, you can reach for fruits rather than junk foods or lite calorie foods that has high protein. Another trick to lessen sugar craving is to sprinkle cinnamon in your regular coffee or oatmeal, this help stabilize blood sugar and also slows the rate in which food exits the stomach, helping you feel fuller longer.
4. Pound the Polyunsaturates
Swedish study shows that saturated fat packs more visceral fat than polyunsaturated ones. Polyunsaturated fats are lipids that are mostly found in seeds, nut, algae, fish, leafy green and krill. The study stated that in 7 weeks, subjects ate 750 more calories everyday, either in the form of sunflower oil (polyunsaturated) or palm oil (saturated). The former has gained more visceral fat, while the other has gained more muscle mass and less body fat.
5. Drink Green Tea
Another study also shows that moderate exercisers who drink tea has lower abdominal fat, compared to those who didn’t drink green tea and had a much higher abdominal fat level. The daily dose of green tea is at 625 mg, that has equivalent of 2-3 eight ounce cups of green tea.
6. Be Active
Visceral fats in our abdominal cavity is easy to burn by aerobic exercises, running, swimming, biking, or anything that helps your heart rate up. We need at least 60 minutes per day.
To reduce visceral fat storage is to burn calories more than you consume. Other advisable exercise to get rid of it is by doing sports or a sport that needs a powerful hit with the ball and also jogging for 12 miles per week.
7. Pucker up
In 2009 a Japanese studied one theory that states that acetic acid in the vinegar produces protein that burn up fat. Consuming 1 or 2 tablespoon of vinegar daily for 8 weeks for obese people decrease the body fat particularly the visceral fat.
8. Yoga for Weight Loss
Yoga as a practice of physical, mental and spiritual discipline helps our mind and body to function at its best. It helps our body and mind to relax, thus lowering the stress hormone cortisol which is related to belly fat. Studies in 2012 show that postmenopausal women who practiced yoga for 16 weeks reduce their visceral fats.
9. Sleep Early on Weekends
Our body-clock or internal clock when disrupted can also lead to secrete fat-storing hormone cortisol that is linked with visceral fat. A study shows that women who have a routine for sleeping and awakening at fixed hours daily has lower level of body fat.
10. Get Enough sleep
In a study in 2010, visceral fats can also be gain when people lacked sleep, a 5-6 hours sleep can increase visceral fat levels. When we lack sleep, our brain changes its way wherein you crave for fattening food and junk food, this makes you eat food that can produce visceral fat especially in the belly. So we must aim for 8 hours of sleep.