A slim waist does more than just make you look fabulous – it can also help you be healthy and live a longer life. A larger waistline can put you at a higher risk of developing diabetes, heart disease, and even cancer. Consequently, excessive belly fat can impact one’s health and contribute to chronic conditions in the long term.
Losing weight, particularly belly fat, can improve blood vessel functioning and enhance sleep quality. Overall weight loss can help shrink your waistline and reduce unhealthy layers of visceral fat, a type of fat located in the abdominal cavity. Although visceral fat isn’t visible to the naked eye, it can pose significant health risks.
So, are you on a mission to get rid of belly fat? Follow these proven tips to help you get there!
Cut Carbs, Not Fat
Researchers compared the effects of losing weight through a low-carbohydrate diet versus a low-fat diet over a six-month period. They found that those on a low-carb diet lost an average of ten pounds more than those on a low-fat diet.
A significant benefit of a low-carb diet is that it facilitates a higher quality of weight loss. Furthermore, refined carbohydrates are low in nutritional value but high in calories; therefore, cutting them out of your diet can aid your weight loss journey. These carbs come from refined grains and can be found in white bread, sugary food, and drinks. Since refined carbs are linked with the development of visceral fat, it would be advisable to substitute refined carbs with complex carbohydrates from whole-grain foods, fruits, and vegetables.
Maintain an Active Lifestyle
Physical activity is a great way to burn belly fat. Additionally, exercise helps melt away belly fat by reducing the circulating levels of insulin, which would otherwise signal the body to hold onto fat. This triggers the liver to utilize fatty acids, such as those found near the visceral fat deposits.
Ideally, you should dedicate 30 minutes to one hour of moderate to vigorous exercise at least five times a week to lose belly fat.
Don’t Take On Stress
Did you know that stress can trigger the adrenal glands to produce cortisol, also known as the stress hormone, and make you gain belly fat? Elevated cortisol levels can increase appetite and drive abdominal fat storage. What’s even worse is that women with a large waist produce more cortisol in response to stress, leading to further fat gain in the belly area.
To combat the strains of daily life, consider engaging in stress-relieving activities such as meditation and yoga. Not only can these activities help you take a more relaxed approach to life, but they can also help you lose weight!
Eat More Fatty Fish
Fatty fish have long been a key aspect of a balanced diet. They are high in protein and omega-3 fats, which can protect against chronic health conditions. Moreover, research has proven that these omega-3 fats can help reduce belly fat. People with fatty liver disease demonstrate a significant reduction in liver and abdominal fat after taking omega-3 supplements.
Ensure that you get 2 to 3 servings of fatty fish every week. This can include sardines, salmon, herring, mackerel, and anchovies, among others. If you’re a vegetarian or do not like fish, you can try plant-based omega-3 supplements.
Cut Down On Sugary Beverages
Excessive sugar consumption is a key contributor to obesity in the US. Excessive sugar intake can lead to increased visceral fat by triggering inflammation throughout the body and promoting insulin resistance.
When we think of sugar-rich food, beverages are often overlooked. Most people are unaware of just how easy it is to consume high levels of sugar through cold drinks without even knowing it. Check the sugar content in beverages such as soda, fruit juices, sweetened tea, and coffee to understand the amount of sugar they contain.
While fruit juice contains minerals and vitamins, its sugar content could be just as high as that found in other sweetened drinks. For instance, a 250ml serving of unsweetened apple juice can contain 24 grams of sugar, more than half of which is fructose! Due to its high calorie content, it can contribute to weight gain if consumed regularly.
To reduce excess belly fat, opt for beverages with low sugar content, such as unsweetened iced coffee or sparkling water with a wedge of lemon.
Try Cardio, HIIT, and Strength Training
Cardio workouts get the heart pumping and help burn calories, which in turn tone muscles and reduce body fat. You can include cardio exercises, such as running, using an exercise bike, and swimming.
Couple this with High-Intensity Interval Training (HIIT), where you pair intense exercise with periods of less intense ones to burn calories. For example, HIIT could involve a 5-minute lap of brisk walking followed by a 1-minute run.
Strength training involves exercises that build muscle mass, as muscle burns more calories than fat. Therefore, make sure to include it in your workout regimen at least twice a week. Furthermore, strength training can enhance bone health, and having stronger muscles can support a stronger and leaner body.
Get Restful Sleep
Adequate quality sleep can have a profound impact on your body, mind, and even your weight. Studies show that those who don’t get enough sleep at night are at a higher risk of developing obesity and increased belly fat. A study that observed women over 16 years found that those who got less than five hours of sleep at night were more likely to gain weight than those who slept for seven or more hours per night.
Moreover, sleep apnea, a condition in which breathing stops intermittently at night, is also linked to excess visceral fat. If you have sleep apnea or any other sleep disorders, it is advisable to talk to a doctor about treatment options.
Final Thoughts
There is no magic formula for instantly losing belly fat. However, you can achieve overall weight loss by following a healthy diet and a strict exercise routine. This lifestyle change can help reduce belly fat over time.
Weight loss demands commitment, effort, and patience. However, with a strong plan, it is possible to lose weight, reduce belly fat, and enhance overall health.
