Simple Ways to Lose Belly Fat And Get Fit
Overweight does not necessarily mean that you are completely unhealthy. Conversely, many normal weight people have the metabolic problems associated with obesity. It’s the fat in the abdominal cavity, also known as the belly fat, is the one that causes the biggest issues. If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity. Try the below “Simple Ways to Lose Belly Fat And Get Fit” by altering your diet.
- Avoid Sugar:
Added sugar is very unhealthy. It has uniquely harmful effects on metabolic health. When you eat a lot of refined sugar, the liver gets overloaded with fructose, and is forced to turn it all into fat. Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in any significant amount. Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories. Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks. Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fibre that mitigates the negative effects of fructose. The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.
- Add Protein in your Regular Food:
Protein is the most important macronutrient when it comes to losing weight. It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day. If weight loss is your goal, then adding protein is perhaps the single most effective change you can do to your diet. Not only will it help you lose, it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts.
So make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat, dairy products and some whole grains. These are the best protein sources in the diet. If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake. Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat accumulation.
- Cut Carbs:
This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry. Low-carb diets also lead to quick reductions in water weight, which gives people near instant results. A major difference on the scale is often seen within a few days. There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver. However, if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.
- Add Fibre:
It is often claimed that eating plenty of fibre can help with weight loss. This is true, but it’s important to keep in mind that not all fibre is created equal. It seems to be mostly the soluble and viscous fibres that have an effect on your weight. These are fibres that bind water and form a thick gel that “sits” in the gut. This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite. What this implies, is that soluble fibre may be particularly effective at reducing the harmful belly fat. The best way to get more fibre is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.
Exercise is important for various reasons. It is among the best things you can do if you want to live a long, healthy life and avoid disease. Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appear to be effective at reducing belly fat. Aerobic exercises (like walking, running, swimming, etc.) has been shown to cause major reductions in belly fat in numerous studies. Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity.