How to Lose Belly Fat
Summer months is the perfect period for us to put on sexy and short shirts and bikini. However, this is also the time that most of people worry about their appearance, and especially, slimming their waist that reminds us of all accumulated fat caused by delicious foods we enjoyed over the winter. More importantly, belly fat is also the risks of some serious diseases such as obesity, diabetes, and heart diseases. Weight loss pills and surgery approaches are therefore developed rapidly to get rid of belly fat fast but most of them do not work properly and usually harm your overall health.
Here we are going to introduce in this article 8 tips to lose belly fat naturally and healthily based on scientific studies.
- Avoid eating sugar and sugar-sweetened drinks
First and foremost, sugar has detrimental effects on your metabolic health. When you consume a big amount of sugar, our liver cannot digest all and the undigested sugar is changed into fat in the belly. When sugar is accumulated with a large amount in your belly as well as your liver, this can lead to insulin resistance and other metabolic problems. Eating too much sugar and sugary beverages is one of the main causes of belly fat, so you should keep in mind to reduce the amount of sugar consumption.
- Restrict carbs from your diet
Carb reducing is scientific and effective method which is used for recent years. There are many studies explain why belly fat can be eliminated by cutting carbs in your daily diet. One of the simplest explanation is that when your carbs consumption declined, you will lose your appetite and therefore lose your overall weight as well as fat around belly area. 20 randomized controlled trials have indicated that people have diets with low-carb foods lose their weight more than those have diets with low-fat foods 2 to 3 times.
- Drink green tea every day
Green tea is an extremely healthy beverage because it contains caffeine and the antioxidant epigallocatechin gallate (EGCG) which can boost metabolism speed and also play a vitally important role in losing belly fat. The effect of green tea can be doubled if you combine with plan of doing exercise on daily basis. See how tea can treat cradle cap.
4. Eat more vegetables
It is true that eating plenty of fiber can help in losing weight. But you need to remember that not all vegetables have the same kind of fiber that is good for weight loss. It is known that mostly the soluble and viscous fibers have effective impact on your weight because these fibers can bind water and create a special gel stay in your gut. The function of this gel is to slow down the bowel movement and absorption of digested nutrients. This will lead to the feeling of fullness and a loss of appetite.
- Do exercises on daily basis
There are a number of reasons why exercise is one of the most effective ways to lose the fat around your waist as well as get a healthy life without diseases. However, many people keep thinking that only by doing abdominal exercises can help them lose abdominal fat. This is not the truth. Based on a scientific study, researchers concluded that 6-week-training on abdominal exercises had no significant effect on losing belly fat. It is necessary to take general exercises for our whole body as aerobic exercise (like walking, running, swimming, and so on).
- Keep away from foods that contain trans fats
Trans fats, also called trans fatty acids, is one kind of unsaturated fat. This can be found in margarines and spreads, and packaged foods. These fats have link to heart diseases (like heart attack), diabetes and belly fat gain. In order to have a good health and in particular, a slim waist, notice what are inside each product by having a look at ingredient labels before consume it.
- Relieve your stress level
The more stress, the greater risk of belly fat gain you will take. This is due to the fact that adrenal glands in our body generate cortisol, which can increase appetite and lead abdominal fat storage. To help reduce belly fat, you can practice yoga or do meditation. Those are very good method to only lose your belly slim, but also to refresh your mental health.
- Add more protein in your diet is an effective long-term strategy
Studies have shown that consuming protein can decrease cravings by 60 %, increase metabolism speed by 80-100 calories each day. If you intend to lose weight, especially lose belly fat, you should plan your diet with the greater amount of protein. Protein also help to deal with the problem of regaining weight up to 5 years. Hence, you should try to boost your effort to have more high-protein foods like eggs, seafood, meat, grains and dairy products.