Before we delve deeper and find out how to lose belly fat naturally and quickly, we need to explore the downsides and problems that the excess weight and fat tissue can cause.
Studies have shown that having lots of fat in the abdominal area is a common case with people who are afflicted by type 2 diabetes and chronic heart disease. Additionally, obesity contributes to the development of insulin resistance, dyslipidemia, and hypertension, among other negative effects that can further increase the chances of cardiovascular disease.
So, it’s pretty clear that excess belly fat, and obesity in general, can cause a plethora of health problems, which is why maintaining a healthy weight and minimizing belly fat should be one of your top priorities.
How to lose belly fat?
Is there a quick and easy way to lose stubborn belly fat without breaking a sweat? Unfortunately, the answer is no, but some ways will help you lose belly fat if you’re committed to making an effort and sticking to your plan.
5 tips to help you lose belly fat
Read on to discover how to lose belly fat by adopting a healthy weight loss diet and an active lifestyle based on these 5 evidence-based tips to lose fat:
1. Cut out trans fats from your diet
Trans fats (or trans fatty acids) are created during the industrial food production process, and they are a form of unsaturated fat. Trans fats come both in natural and artificial forms.
It’s no surprise that trans fats are considered by every doctor to be a major culprit when it comes to the risk of heart disease. Trans fats increase the levels of bad cholesterol (LDL) and at the same time, lower the levels of your good cholesterol (HDL).
But what is the primary source of trans fats? The answer is heavily processed foods. Typical examples are frozen pizza, crackers, cakes, biscuits, margarine, ice cream, fast-food, refrigerated dough products, snack food, and other baked goods.
As the first step in your journey to losing belly fat, you should cut out or at least minimize the consumption of foods high in trans fats.
2. Don’t drink sugar or sugar-sweetened drinks
Sugary drinks have very high amounts of fructose and glucose (added sugar is half fructose and half glucose). Fructose can only be metabolized by the liver when it’s concentrated in significant amounts. If you consume large quantities of fructose-based drinks, your liver won’t be able to cope, and you’ll start accumulating belly fat and liver fat, which leads to insulin resistance, and in turn, numerous health problems.
Several studies have proven the connection of sugar-sweetened beverages with an increased risk of obesity and heart problems.
As such, it is highly recommended that you completely eliminate sugary drinks, including sugary sodas, artificial fruit juices, high-sugar sports, and energy drinks.
3. Sleep for at least 6 to 7 hours every night
Maintaining a healthy sleep schedule doesn’t just help with storing less visceral fat in the long term, but also provides a slew of other health benefits ranging from reducing stress and being prone to sickness to lowering the risks for serious health problems like diabetes and heart disease.
Getting at least 6 to 7 hours of sleep every night will help you maintain a healthy weight throughout your life. Following a random sleep routine or only getting very little sleep every day will lead to irregular eating habits, late meals, and fatty snacks.
4. Adopt a workout routine
The modern work environment has led millions of people to adopt a rather sedentary lifestyle as the vast majority of jobs in cities of all sizes are desk-based. Sitting at a desk for eight hours minimum every day can cause a plethora of health problems, one of them being obesity and gaining weight.
There’s no surprise that physical inactivity is a strong risk factor for cardiovascular disease and other chronic diseases such as diabetes, cancer, obesity, hypertension, and more.
Studies have shown that even 10 minutes of exercise per week can have a positive effect on your life expectancy.
Based on the 2018 physical activity guidelines for Americans published by the American Medical Association, American adults should aim to do at least 75 minutes of intense aerobic activity or at least 150 minutes of moderate activity. Obviously, you can opt for a combination of the two.
On top of that, adults are profoundly reminded to “move more and sit less throughout the day.” This can be easily achieved even if you’re working a 9-5 desk job. Remember to stand up every hour and take a walk around the office - that’s all it takes!
5. Eat plenty of soluble fiber-rich foods
A diet rich in fiber can assist in your belly fat loss goals. But be aware - not all fiber is created equal.
It’s the soluble and viscous fiber that has the best results when it comes to weight loss and fat burning. Soluble fiber binds with water and other liquids and forms a gel which helps to slow down food as it passes through your digestive system. In doing so, you feel full faster so you end up eating less. Studies have shown that just by eating 10 grams of soluble fiber per day you’re more likely to lose 3.7% abdominal fat in the long-term.
Foods rich in soluble fiber:
- Oat bran
- Lima beans
- Brussels sprouts
- Sweet potatoes
- Sunflower seeds