One of the biggest questions which comes to our mind while losing your weight is –How To Lose your Belly Fat?
It’s seriously harmful. Isn’t it??
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Simple Ways to Reduce Belly Fat in a Week:
Table of Contents
1. Eat a High-Protein Diet
Protein is an extremely important nutrient for weight control.
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 retain muscle mass during weight loss.
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet.
Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein, beans or lentils.
Having a good amount of protein in your diet will help you lose your belly fat as well as shred more weight. Don’t forget to include eggs, diary, beans, lentils in your everyday meal.
2. Limit Alcohol Consumption
Research suggests that having too much of Alcohol can make you gain belly fat and even affects your liver in the long run.
To lose your belly fat, what you drink is as important as what you eat. Alcohol from time to time is OK. But forget about losing your belly fat if you drink beer & sweet alcohols daily.
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether but limiting the amount you drink in a week can help.
Alcohol can also inhibit your body’s production of fat-burning hormones.
Having too much of alcohol in your daily life wont help you reduce your belly fat moreover will effect your body badly.Instead of alcohol we can have Green Tea,Lemon Water ,fresh Juices and many energy drinks.
3. Reduce Your Stress Levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone.
Research shows that high cortisol levels increase appetite and drive abdominal fat storage
What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle.
To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
Increase in your stress can harm you badly.It not only increases your weight but even increase your hyper-tension which results in high BP. Someone suffering from stress should definately do yoga and meditation in his free time.
4. Don’t Eat a Lot of Sugary Foods
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. It even weakens your bones by reducing the calcium level in your body.
These include heart disease, type 2 diabetes, obesity, and fatty liver disease.
It’s important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly.
Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.
5. Eat Fewer Carbs In Your Meal
You need carbs for energy. Problem is that most people eat way more carbs than they need. Your body will stock the carbs it doesn’t need as fat. And this is often how you get belly fat.
Unless you’re a skinny guy who needs to gain weight, lower your carb intake. Keep eating fruits & veggies with each meal. But cut back on potatoes, pasta, rice, bread, … Eat this post-workout only.
As everyone knows carbohydrates are essential for the body but only in a low amount like replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes or vegetables is the best option.
6. Drink More Water:
Water is great for health, but it’s even better when you are trying to lose weight and flatten your stomach.
This is because when you drink enough water, you are actually helping your system to maintain proper water balance which helps in reducing water retention, a major cause of bloated bellies. Water also makes us feel full and reduces overeating.
Water is the best option to reduce your belly fat. Having good amount of water daily will even help you reduce your stress and the excess weight aroung your waist.
7. Track Your Food Intake and Exercise
Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is the key.
Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been shown to be beneficial for weight loss.
In addition, food-tracking tools help you see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity.
Its a good idea to keep the track of your intake calories and even the burnt calories. The more you burn and the less you eat is the main key to reduce the belly fat.
9. Drink Green Tea
Green tea is an exceptionally healthy beverage.
It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism.
EGCG is a catechin, which several studies suggest may be effective in losing belly fat. The effect may be strengthened when green tea consumption is combined with exercise.
Regularly drinking green tea has been linked to weight loss, though it’s probably not effective on its own and best combined with exercise.
10. Stay Motivated.
Looking at your belly or in the mirror gives you inaccurate feedback. What you see is influenced by food intake, water retention, light, and your own perception. Self-image issues can make the last one tricky.
Measure Body Fat. Every 2 weeks using a fat caliper. It doesn’t need to be accurate. What matters is that the trend goes down.
Measure Your Waist. Also every 2 weeks. If you get stronger and eat healthily, your waist will go down fast. Your pants will start to feel loose.
Take Pictures. Shoot pictures of yourself every 2 weeks: front, back & side. The side pictures will show the most change.
Losing weight takes time, its not a single day process. Someone need to consistent to diet and exercise to help in losing weight. Dont lose hope keep yourself motivated in continue your diet and exercise.
Losing weight doesn’t mean you need to cut down all your cravings and totally focus on diet, rather maintain both the things equally. Success breeds success. Track progress accurately so you know where you are and stay motivated to keep working at losing your belly fat. Don’t just read this post and go back to what you were doing. Take action. Lose your belly fat.