Belly fat is more than a nuisance that makes your clothes feel tight. It’s seriously harmful. One type of belly fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions.
Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease. However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin..
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat. Here are 7 best ways to lose belly fat fast:
Consume soluble fiber regularly
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food. This can lower your blood sugar levels and improve your cholesterol profile.
Soluble fiber is found in foods such as beans, oats, lentils, apples, barley and carrots.
Avoid eating foods that contain trans fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
They’re found in some margarines and spreads and also often added to packaged foods, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies.
Eating trans fats increases your risk of heart disease more than eating saturated fats does. Trans fats also increase LDL cholesterol levels more than saturated fat does.
Avoid drinking too much alcohol
Alcohol is a central nervous system depressant that increases the pleasure of consuming it. It is also a diuretic and can cause dehydration, which can affect your body’s ability to metabolize fat and carbohydrates. When you consume alcohol, your body prioritizes its use over other nutrients, including those that would otherwise be used for weight loss.
Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much. Research suggests that too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist.
Eat a high protein diet
Protein is an extremely important nutrient for weight management.
High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.
Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss. This is important because you want to keep your lean body mass high so that you don’t burn off all your muscle tissue in the process of losing weight.
The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram (0.36 g/lb) of body weight. This means a person weighing 140 pounds should eat 56 grams of protein per day if they are sedentary, or 69 grams per day if they are active (1). This can be met through food or supplements.
Reduce your stress levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.
Research shows that high cortisol levels increase appetite and drive abdominal fat storage.
Stress also decreases fat burning and increases muscle breakdown, which can cause a loss of lean muscle mass. This can lead to a decrease in metabolic rate, making you more prone to weight gain.
Don’t eat a lot of sugary foods
Sugar is a carbohydrate that comes in various forms, including table sugar, fructose, dextrose and high-fructose corn syrup.
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.
These include heart disease, type 2 diabetes, obesity, and fatty liver disease.
Sugar also contains glucose, which is converted into glycogen for storage in the liver and muscles.
When you eat large amounts of sugar at one time or over a short period of time (such as a candy bar), your body can’t use all of it for energy or storage. The rest gets stored as fat.
Do aerobic exercise
Aerobic exercise (cardio) is an effective way to improve your health and burn calories.
Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial.
The term “aerobic” refers to the presence of oxygen. In contrast, anaerobic activity occurs without oxygen, such as weightlifting or sprinting (which we’ll talk about later).
Aerobic exercise involves repetitive movements for a sustained period of time at a relatively low intensity. This type of exercise causes your heart rate and breathing rate to increase, but not enough to make you out of breath or unable to speak in sentences.
Last Few Words
Drinking water has a lot of benefits, which also include weight loss. Water burns out your extra calories and ensures that the body functions smoothly. However, make sure you drink RO purified water to stay healthy. RO water purification remove different types of impurities from water to reduce the chances of waterborne diseases.