Getting rid of belly fat is the toughest part of losing weight.
The most common type of belly fat is subcutaneous fat (SAT), which is stored just under the skin. The second type is visceral adipose tissue (VAT), or visceral belly fat, which surrounds the internal organs like the kidneys, pancreas, liver, or intestine.
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 must adopt proven methods to lose fat around your waistline. From a medical point of view, too much belly fat is a visible sign of metabolic syndrome, a group of risk factors that make you more likely to get cardiovascular disease, Type II diabetes, or a stroke.
The human body tends to store fat in the belly, hips, and thighs. It’s a good idea to maintain healthy levels of belly fat and overall body fat to reduce the risk of chronic disease.
6 Best Ways To Lose Belly Fat For Good
You can easily check your waistline circumference and see whether you have abdominal obesity.
Normally, if a woman’s waistline measures above 88 cm or 100 cm in a man, it could well be the case of typical abdominal obesity. Even people with a normal body mass index (BMI) can have excess belly fat,
The main focus of this article will be on how to lose body fat quickly. I have researched a lot on this issue and selected 6 crucial remedial measures for those trying to lose weight, which include ways to get rid of stomach fat.
1. Get enough sleep and relaxation
The IRAS Family Study looked at “Sleep Duration and Five-Year Abdominal Fat Accumulation in a Minority Cohort.” It found that “in people younger than 40 years old, sleep duration is linked to increases in BMI and two types of fat: subcutaneous adipose tissue (SAT) and visceral adipose tissue (VAT).”
According to this study, people who slept 5 hours or less had a more significant BMI increase compared to those who slept 6 hours or more.
Other studies say that the best way to stop visceral fat from building up is to sleep for 7 hours every night.
Overstressed people are more likely to have a greater accumulation of belly fat. Stress triggers the adrenal glands to produce cortisol, which is also known as the stress hormone. When a person is stressed for a long time, the cortisol hormone doesn’t work as it should, which is directly linked to obesity.
“Tissue Cortisol concentrations are controlled by a specific enzyme that converts inactive cortisone to active Cortisol.” This particular enzyme in adipose (fat) tissues increases fat storage.
Relaxation with family and friends, meditation, yoga, recreational games and hobbies, and psychological counseling is the most effective methods for dealing with stress and anxiety. You also use one of the essential oils for anxiety and stress for relaxation.
2. Restrict the intake of carbohydrates to a minimal amount
Everybody will agree that reducing daily calorie intake is the first step to preventing weight gain.
Many studies have repeatedly proven that low-carb diets are extremely beneficial for rapid weight loss.
The low-carb diet helps reduce belly fat by limiting the intake of calories and removing excess 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 in organs like the liver.
Eat more whole grains and ditch every type of refined grain.
When it comes to the best way to follow a low-carb diet, you should never eat refined carbs like pasta, white bread, and other processed grain-based foods.
If you are highly obese, you can even reduce 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. Sugary drinks are considered to be the No. 1 reason for abdominal obesity.
Losing belly fat is possible by reducing refined carbs, processed foods, and sugar.
Refined sugar consists of glucose and fructose, which the fructose can be metabolized only by the liver.
The liver quickly converts the excess fructose into fat deposits, contributing to obesity.
Consuming a lot of fructose-rich refined sugar, according to a study report published in the Journal of Clinical Investigation, increases fat accumulation 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 stubborn belly fat and liver fat that results in metabolic syndrome.
The dangers of sugar are more serious when you drink sugar-sweetened beverages.
The human brain fails to recognize liquid calories, unlike solid calories. For this reason, even after drinking many sweetened beverages, the person still feels hungry and eats more calories.
Sweetened beverages are the main reason for childhood obesity.
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 sweetened beverages, fructose-rich juices, and all sweetened foods, especially cookies and ice cream.
But the fructose in whole fruits doesn’t hurt health in a big way.
4. Eat more fibrous foods
Fiber-rich foods are highly essential for the healthy metabolic functions of the body.
Fiber-rich foods, especially those with dense 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 satisfied faster and suppresses our appetite.
In the report of a 5-year study published in 2011, it was observed that eating 10 grams of soluble fiber per day can result in up to a 3.7% reduction in belly fat.
Include soluble fiber-rich foods in your daily diet to burn abdominal fat.
Glucomannan is an excellent natural fiber supplement that has proven weight loss effects.
5. Make protein-rich foods a major portion of your daily diet
Among the many tried and tested weight-loss diets, high-protein diets are 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 calorie 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. They also make you feel full, control blood sugar, and improve insulin sensitivity.
One of the studies 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.
The ideal daily protein intake is 25–30% of calories for the best weight loss.
The best quality protein can be found in dairy products, meat, fish, and eggs, which are specially sourced from naturally fed and grown animals.
6. Do high-intensity exercises for belly fat loss
Finally, the most important boost for reducing belly fat can be achieved by exercising or engaging in vigorous physical activities that burn calories.
Like the quality of the food we eat, getting enough exercise every day is important for staying healthy.
Numerous belly fat reduction exercises are recommended and promoted all over the place. However, try to incorporate different types of exercise into your workout plans that will flatten your stomach and help you lose excess fat from your entire body.
The easiest and most effective ways to get a flatter stomach are to jog, run, walk quickly, do aerobic exercises, do cardiovascular exercises, swim, or do bicycle crunches.
Regular exercise also ensures you will not regain the body weight you have already lost. A study that took a year to complete found that aerobic or strength training is good for keeping weight off after weight loss. Strength training not only burns fat but also builds muscle mass.
To maintain a healthy level of total body fat, you must walk at least 150 minutes per week.
It is easy to lose belly fat quickly by adopting very practical solutions.
You should restrict your calorie intake and avoid foods and drinks that contain refined sugar and fructose. Eat more foods rich in protein and soluble fiber.
Other important steps for preventing belly fat are good sleep, relaxation, and physical exercises like aerobics and resistance training.
Finally, you also need to keep close track of your diet, exercise schedule, and fixed time for good sleep and relaxation to achieve the best weight loss results.
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