Getting rid of belly fat is never an easy task. It is not possible to target belly fat alone, which makes it even difficult to have flat abs. You need to reduce your overall body fat percentage to see those abs underneath the layers of fat. By learning how to reduce belly fat, you can increase your chances of getting better results from all your exercises you do in the gym. Let's find out what you can do in this regard.
Include Fiber in Your Diet
You need to ensure that your diet includes plenty of soluble fiber because it turns into gel after absorbing water. It keeps you full for long and prevents overeating. Some great sources of soluble fiber are Brussels sprouts, flaxseeds, legumes, avocados, and blackberries.
Stay Away from Trans Fats
You should avoid foods like margarines and spreads because they contain trans fats, which are linked to heart disease, inflammation, abdominal fat gain, and insulin resistance. Be sure to read ingredient labels before you buy anything.
Include More Protein in Your Diet
Going for a protein-rich diet can always help reduce your overall body fat percentage, which in turn will also reduce belly fat. Your body burns more calories when digesting protein, which is why you are likely to stay lean with protein in your diet.
Manage Stress Better
When you are under stress, your adrenal glands release cortisol that can lead to fat gain. Many studies have confirmed that high cortisol levels drive abdominal fat storage and increase appetite as well. Try meditation and relaxation exercises to help control stress.
Avoid Sugar Foods
It is important to limit your intake of sugar foods when you are interested in learning how to reduce belly fat. Sugar contains fructose that is responsible for several chronic diseases, including obesity, type-2 diabetes, and fatty liver disease.
Try Interval Training
It means that you need to exercise in bursts. Instead of spending half an hour on the treadmill, you should spend 20 minutes doing some interval training. High-intensity interval training helps burn more calories even after you have completed your workout session.
Limit Your Intake of Carbs
You should reduce your carb intake if you want to reduce belly fat. You will notice good results even if you just replace refined carbs with unprocessed starchy carbs. It improves your metabolism and helps reduce belly fat at the same time.
Include Olive Oil in Your Diet
Studies show that olive oil contains compounds that can help suppress appetite and prevent overeating. You are less likely to feel hungry for a long time if you eat multigrain bread dipped into olive oil.
Try Strength Training
Instead of running vigorously on the treadmill, you are likely to get better results if you start lifting weights in the gym. Strength training helps you gain muscle, and by increasing your muscle mass, you can burn more calories even when you are resting.
Get Enough Sleep Every Night
You should make no compromises over the quality of your sleep. Be sure to get at least 7 hours of sleep daily to ensure you do not end up gaining weight. Talk to your doctor if a sleep disorder is making it difficult for you to go to sleep or stay asleep.
Include Green Veggies in Your Diet
To learn how to reduce belly fat, you should find ways to load up on green veggies. Vegetables like lettuce, kale, and broccoli have no calories but provide you with loads of vitamins and minerals. They also contain fiber and help keep your digestive system healthy.
Include Fatty Fish in Your Diet
You should consider eating fatty fish at least once a week to enjoy some amazing benefits. It provides you with loads of protein that helps maintain muscle mass. At the same time, it provides you with omega-3 fatty acids that protect you from heart disease. You can enjoy 2-3 servings of fatty fish like sardines, herring, salmon, or anchovies every week to get some great benefits.
Do Not Eat Before Bed
It is important to stay away from heavy meals or snacks too close to bedtime. You can actually hurt the calorie-burning mechanism of your body by eating something too close to bedtime. If you eat something before bed, your body would spend its energies on digesting it. This will keep it from burning current fat storages and you will gain weight.
Drink Plenty of Water
You should pay special attention to hydration when trying to lose fat. It is important to drink at least 8 glasses of water every day to keep your body functioning properly. Increasing your intake of water will also help prevent bloating. It also makes you feel full and prevents hunger pangs.
Do Not Stress About Your Weight
While learning how to reduce belly fat, you should avoid stressing about it too much. Thinking about your belly fat all the time will make you feel anxious and even lead to serious stress, which is only going to make weight loss even more difficult. Moreover, you should not check your weight several times a day. Sometimes, you do not notice any change in your weight, but that does not mean you are not losing fat. You may be putting on muscle that weigh more than fat. So, do not worry too much about what your scale says.
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