Bulged belly not only invites lots of problems and diseases but it also bad appearance, ruining your style and personality in one look. Diseases are strongly related to diseases so working for it will get you better health and looks. If men have more than 40 inches while for women 25 inches the person is known to have abdominal obesity. If you have a waistline above-mentioned number then it is time to change the routine. The following are some simple and effective ways to quickly reduce the belly fat. They target the belly fat directly helping in losing it while affecting fat in the rest of the body too.
Weightlifting, resistance and other similar training help in maintaining the muscle mass and keep it in shape. Resistance training is beneficial for burning belly fat. According to a study cardio and resistance training combined give off the best results. Training in performance wear and with the help of trained professionals will let you walk the right path.
Reduce food and beverages containing sugar
Eating lots of sugar means overloading the liver hence it converts it into fat resulting in the increased belly and liver fat. This increase in fat is the source of lots of diseases like obesity, insulin resistance, etc. On another note, beverages with artificial sweeteners are even worse first, because they do not get recognized by the body as solids do. Second, they are more likely to cause fat related problems. Reduction in sweet foods and cutting off beverages is a start. Whole fruit drinks, natural juices, and fruits are not included in this category so if you have a craving eat fruits or natural drinks.
Don’t expect to reduce your belly fat by eating meat and being a couch potato. Our body needs to work, just like if a vehicle is not used for years it gets rusted the same goes for the body. Cardio workouts like swimming, rowing, cycling, rope jumping, and others focus on the belly fat. Crunches, burpees mountain climber and there are many other workouts that specifically focus on burning the belly fat. Results depend on the intensity, type, and duration of the workout. Frequent and longer duration workout gives better results than intensity.
Including these workouts in your daily routine will surely kill the fat but you must be a little patient because this fat is stubborn and takes time. Keeping exercise in your daily routine will keep the fat from building up again. Important note, working out in improper clothing can lead to problems like muscle pain, etc. If you are looking for it then how about having a look at BornTough, they have a great collection.
More protein intake
Protein intake is most important when it comes to weight loss and fat reduction. According to a study it helps in reducing cravings and metabolism boost. The amount and quality of fat consumed inversely affect the belly fat. Refined oils and carbs are also linked to belly fat. High protein intake like eggs, seafood, nuts, meat, dairy, and other products which have a high protein percentage will be a step towards less belly fat. Leave refined oils and start cooking in coconut oil. Baby steps towards your goal ultimately lead you close to your goal.
Cut out carbs
Low carb, fat, sugar and high protein diet with good workout equals quick and better fat loss. The low-carb diet focuses belly fat around the liver and other organs that help in higher amounts of fat loss however it can also make your body home to diseases weakness which can lead to many other issues and problems. Solution time, avoid refined carbs, good protein intake, and exercise. Drop the carbs slowly if mandatory, don’t cut it off completely promptly.
Rich fiber foods
Fiber help in weight and fat loss, true! But all fibers are not the same so don’t expect the same results. Fibers that bind with water sit in the gut for longer slowing down food digestive and nutrients absorption. Resulting in feeling full for longer which then causes you to eat less. When you eat less means you eat fewer fats and carbs, meaning less fat. According to some studies, 10% of calorie intake decreases, 4.5 lbs. of weight loss as a result of 14 grams fiber intake per day. 10 grams of soluble fiber in a day caused a 3.7% reduction of belly fat, according to another study.
This means fiber does really help, common sources are green leafy vegetables, and fruits. However, you can take fiber supplements if you like, but do consult you, doctor, first.
Keeping track of what you eat and how much of it you are eating can really help but unfortunately, no one has a clue about it. Basically, the fat will burn when your calorie intake is less than the calorie burned. It is not that difficult in beginning it may feel hectic but soon after you won’t even have to note things down plus you can make changes to your diet and exercise accordingly.
The Bottom Line
Losing the fat is nothing easy and simple, it will not happen overnight or magically disappear one day you wake up. Belly fat is stubborn and requires lots of effort, time, persistence, and commitment. There are many more tricks and ways that you can adopt to reduce belly fat and weight. That’s it for now!