Getting rid of belly fat is proved to be the toughest part of losing weight.
In fact, the most dangerous fat accumulation in the body is visceral fat; the biggest health issues like Type II diabetes and heart diseases are well related to it.
You can be in excellent health even if you are overweight, but NOT with abdominal fat.
You need to adopt proven methods to get rid of the fat around your waistline. From the medical point of view, a large deposit of belly fat is a visible sign of metabolic syndrome (risk factors that raise your risk for heart diseases, Type II Diabetes, and Stroke).
6 Steps For Getting Rid Of Belly Fat Fast
You can easily check your waistline circumference and see whether you have abdominal obesity or not.
Normally, if a woman’s waistline measures above 88cm; and above 100cm in a man, it could well be the case of typical abdominal obesity.
The main focus of this article is going to be how to get rid of belly fat fast. I have researched a lot on this issue and finally selected 6 crucial remedial measures that can make the abdominal fat disappear.
1. Get Sufficient Sleep And Relaxation
The IRAS Family Study, which examined ‘Sleep Duration and Five-Year Abdominal Fat Accumulation in a Minority Cohort’ pointed out that ‘sleep duration is related to increases in BMI, SAT, and VAT in persons younger than 40 years old.
According to this study, persons who slept 5 hours or less had a greater increase in BMI in comparison to people who slept six hours or more.
Other studies have recommended 7 hours of sound sleep every night to reduce visceral fat accumulations.
Overstressed people are more likely to have a greater accumulation of belly fat.
A prolonged stressful condition of a person results in the erratic functioning of the Cortisol hormone that is directly linked to obesity.
“Tissue Cortisol concentrations are controlled by a specific enzyme that converts inactive cortisone to active Cortisol.” This particular enzyme is located in adipose (fat) tissues increases fat storage.
Relaxation with family and friends, meditation, yoga, recreational games and hobbies, and psychological counseling is the best means to get out of stress and anxiety.
2. Restrict The Intake Of Carbohydrate To A Minimal Amount
Everybody will agree that reducing daily calorie intake is the first step to fighting obesity.
Many studies have proved over and again that low-carb diets are extremely beneficial for rapid weight loss.
The low-carb diet helps in reducing belly fat by limiting the intake of calories and removing the excess of the water weight.
According to one of the study results published in the journal Bio-Med Central low-carb diets have a specific impact on reducing the fat in the belly and organs like the liver.
As regards the best practices of low-carb diets, you should totally avoid all the refined carbs like pasta, white bread, and other processed grain-based foods from your diet.
If you are highly obese, you can even think of reducing your daily carbohydrate intake to 50 grams which will make the body burn the excess fat for the immediate needs of fuel.
3. Give Up Sugar And Sweetened Beverages
One of the worst enemies of health is added sugar and fructose. It is considered to be the No.1 reason for abdominal obesity.
Refined sugar consists of glucose and fructose; of which the fructose can be metabolized only by the liver.
The liver quickly converts the excess fructose into fat deposits that abet obesity.
According to a study report presented in The Journal of Clinical Investigation, consuming a lot of fructose-rich refined sugar increases the accumulation of fat in the belly.
Another study associated with ‘cardiometabolic risk markers and visceral adiposity in adolescents’ blames sugar as the main culprit behind the unhealthy increase of belly fat and liver fat that results in metabolic syndrome.
The dangers of sugar are higher when you drink sugar-sweetened beverages.
The human brain fails to recognize liquid calories, unlike solid calories. For this reason, even after drinking a lot of sweetened beverages, the person still feels hungry and eats more calories.
In fact, sweetened beverages are the main reason for obesity in children.
To get rid of belly fat fast, the first step is to avoid or minimize the intake of refined sugars in all forms. Even diet soda is not safe.
Just give up all types of sweetened beverages, fructose-rich juices, and all sweetened foods, especially cookies and ice-creams.
However, the fructose contained in whole fruits does not have any significant bad effects on health.
4. Eat More Fibrous Foods
Fiber-rich foods are highly essential for the healthy metabolic functions of the body.
Fibrous foods, especially viscous fibers (like asparagus, turnips, apricots, Brussels sprouts, legumes, sweet potatoes, mangoes, oranges, oat bran, etc.) are good for weight loss.
The viscous fiber in the gut helps to slow down the digestion and absorption of excess calories. It also makes us feel full and satiated faster and suppresses our appetite.
In the report of a 5 years long study published in 2011, it is observed that eating 10 grams of soluble fiber per day can result in up to a 3.7% reduction in abdominal fat.
To remove the harmful belly fat, you should include soluble fiber-rich foods in your daily diet.
Glucomannan is an excellent natural fiber supplement that has proven weight loss effects.
5. Make Protein-Rich Foods A Major Portion Of Daily Diet
Among the many tried and tested weight-loss diets, high protein diets are found to be very effective for weight loss.
Various diet research has shown that a high protein diet helps to suppress the appetite, increases metabolism, and helps to decrease the calories intake by up to 440 fewer calories per day.
Protein-rich diets not only help to reduce body weight but also help to trim belly fat effectively.
One of the studies done by Jeremy P Loenneke and his team affiliated with the Department of Health and Exercise Science, University of Oklahoma, found that the amount and quality of protein consumed were inversely related to abdominal fat. The belly fat reduces with the consumption of more and better quality protein.
For best weight loss results, the ideal amount of protein intake per day is pitched at 25-30% of calories.
The best quality protein can be got from dairy products, meat, fish, and eggs, especially are sourced from animals that are naturally fed and grown.
6. Do High-Intensity Exercises For Belly Fat Loss
Finally, the most important boost for the reduction in belly fat can be got from ‘exercising’.
Engaging insufficient physical exercise daily is vital to healthy living, just like the quality food we eat.
You can find a large variety of belly fat reduction exercises recommended and promoted all over. However, try to include in your workout plans different types of exercise that not only flatten your stomach but also help in shedding the extra fat from the entire body.
Some simplest and most effective exercises for flattening your stomach are jogging, running, brisk walking, swimming, and cycling.
Regular exercise also ensures that you will not regain the body weight that you have already lost. A year-long study reported that aerobic or resistance training is good for weight maintenance after the weight-loss period.
The Bottom Line
It is easy to lose belly fat fast by adopting very practical solutions.
You should restrict the intake of calories and avoid the intake of foods and drinks that contain refined sugar and fructose. Eat more foods rich in protein and soluble fiber.
Other important steps of preventing belly fat are good sleep, relaxation, and physical exercises like aerobic and resistance training.
Finally, you also need to keep close track of your diets, exercise schedule, and fixed time for good sleep and relaxation to achieve the best weight loss results.