Belly fat also termed as visceral fat is very dangerous. People with excess belly fats are prone to serious health risks which include heart diseases and diabetes. Excess belly fats can also lessen one’s self-esteem and confidence. The process of losing these fats is quite difficult but if effectively done then, it would translate to a flat belly which is a dream to many. Below are some invaluable tips to assist you to lose belly fat fast and effectively.
1. Workouts and exercises
Belly fat can be a nuisance and, depending on the amount of excess belly fat you have, you may have to exercise to help you burn these fats quickly. Consider doing aerobic exercises that increase your heart pump, burn calories fast and enable fat loss all over the body including the belly. Some of these exercises include running, jogging, squats, planks, and push-ups. Exercises also contribute to muscle building and overall increased energy.
2. Healthy eating
In order for you to lose any kind of excess fat in your body, you have to eat right. Eat foods burn fats and that are low in calories. Embrace fresh vegetables and fruits in your diet. Vegetables and fruits are rich in fiber, vitamins, and proteins that are effective for losing body fat. These may comprise of apples, oranges, lemon, spinach, cucumbers and kales among others.
Other foods that are good for losing body fats include potatoes, lean meat, legumes, seafood, whole eggs and nuts and whole grains among others. These foods are rich in nutrients and thus excellent fat burning foods.
3. Cut carbs
If you are looking forward to losing belly fats then, you have to cut the carbs away from your diet. Cutting carbs alone can highly contribute to loss of belly fat. Eating carbs lead to increased appetite which contributes to belly fat. Make sure that you eat low-carb diets to reduce your appetite and facilitate the loss of belly fats. Restricting carbs especially refined carbs in your diet is an effective way to lose fat.
4. Get enough sleep
Enough sleep is very important for a healthy body including your weight. Lack of enough sleep leads to weight gain which belly fat is included. Less sleep per night increases visceral fats levels. Sleep for more than 5 hours per night for sufficient quality sleep.
5. Drop stress level
Stress highly contributes to belly fat. Stress triggers the adrenal glands which in return produces cortisol which is a stress hormone. High levels of cortisol motivate abdominal fat storage and increased appetite. Those people with a lot of stress produce more cortisol hence have more belly fats. You should try out yoga to reduce stress and ensure a healthy life.
6. Avoid eating sugary and high sodium foods
Low sodium foods contribute to a healthy body. Sugar contains fructose and glucose. If you consume a lot of refined sugar, your liver is overloaded with large amounts of fructose. This excess fructose then is broken down to fats. Accumulation of these fats leads to abdominal weight gain. Also, avoid soft drinks as most contain fructose.
7. Drink plenty of water
In order to lose belly fat as any other fat in the body, you have to stay hydrated. Staying hydrated is very crucial to the process of burning fats. Consistently drinking enough water throughout the day will lead to an active metabolism regardless of the type of exercises or dieting that you are undertaking. Drinking plenty of water also helps your body to flush out toxins and improve the overall health.
Belly fat is very harmful and thus should be dealt with early enough to avoid future health problems. It’s important to consult a doctor to give you guidelines on the best ways to get rid of belly fat according to the type of belly fat that you have. Also, avoid using products that you are not sure about as they can harm your body.