Belly fat is more than just an usual problem that makes you feel that your clothes are tight. Fat deposition at the belly area is also called as visceral fat, and it is more damaging to health then we know, this fat is the reason for type 2 diabetes and heart disease. Here are we present 15 tips to lose belly fat effectively.
1. Don’t Skip Breakfast
Breakfast is the most important meal of the day, you need an energy boosting food or drink like black coffee or warm cup of green tea, and milk for kids, whole wheat bread, low fat yogurt and fruits, or a bowl of multigrain cereal with nuts and honey.
Fact: Nearly 10% of people skip breakfast.
2. Low Calorie Foods
To lose fat as soon as possible you have to consume calorie less food to reduce weight. Add boiled food to your diet and avoid foods with sugar, rich in fats and fried foods.
Fact: Low Calorie = Less Fat.
3. Always Rehydrate
Drink Plenty of water or other calorie free beverage, if you are not a fan of plain water, try citrus juice with low amounts of sugar, brew-infused tea, or black coffee.
Fact: You need at least 8 glasses of fluid a day.
4. Avoid alcohol
If you like drinking beer, you should minimize it, however drinking dry red wine can help with burning tummy fat, it has many benefits for the digestive and vascular system, It contains Resveratrol that lower the fat cell development around the waist and boosts up the metabolism. Drink small glass of wine 3-4 times a week.
Fact: Most of the alcoholic drinks contain a lot of calories.
5. Eat Fiber rich meals
Consuming foods that contain soluble fibers will shed the weight by reducing the bad cholesterol in your body. There is no doubt that your meals should contain fruits and vegetables. They contain a lot of fibers that suppress your appetite, in addition, they contain lots of minerals and vitamins.
Fact: Soluble fibers are a great source for reducing weight.
6. Sleep Well
Go to bed at the same time every night and wake up at the same time every day, sleep at least 7-8 hours a day. Take a nap during the day if needed to make up for lost sleep.
Fact: Regular bedtime improves the quality of your resting and restores health faster.
7. Boost Intake of Healthy Fats.
Although you should still moderate your intake, healthy fats like avocados, walnuts and olive oil can improve satiety. These foods will also rev up your metabolism because they are rich in omega-3 fatty acids.
Fact: Healthy fats help you lose fat
8. Walk of Belly Fat
Instead of catching up with friends over food and drinks, suggest a reunion on the move, you are likely to workout 104% harder if you have an exercise buddy. Take part in weekly walk and talk session, with fitness clubs or take advantages of gyms together with friends, so you can motivate each other.
Fact ( funny ): Have your gossip session while you walk.
9. Make time for Cardio Workout
If you want to burn the most belly fat, aerobic exercise is the most effective in burning fat. Aerobic training burns 67% more calories than resistance training or a combination of the two.
Fact: Cardio exercises are a great way to burn fat
10. Say no to Soda
Soda is not only unhealthy for you, it increases belly fat. It has empty calories that add excess weight, because of the large amounts of sugar in it. Your body has a hard time burning this sugar off, especially in the mid section. High fructose corn syrup is known to make you obese, this obesity will be more apparent with your abdomen.
Fact: Avoid soda, Avoid fat.
11. Drink Green Tea
Besides reducing your risk of cancer and heart disease, green tea benefits the whole body and contains Catechins and antioxidants that help reduce belly fat. Green Tea before aerobics increases your fat burn considerably.
Fact: Green tea burns calories.
12. Avoid white Bread
Studies have shown that people eating to much of white bread and other highly refined foods gained the most belly fat, while those eating the usual meat and potato diet gained the most overall weight. But overall weight is more evenly distributed around the body while bread based diet stores fat around the midsection.
Fact: Bread make you fat
13. Eat Soup Diets
Research shows that taking soup before your main meal can help reduce the calories intake by more than 20%. Soups should be essential part of your ‘flat belly diet’ list.1)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2128765/
Fact: Some appetizers do more than enticing your appetite.
14. Wake up and workout
As soon as you wake up in the morning workout for at least 30 min to an hour. Studies show that working out in the morning has been shown to burn upto 3 times as more fat as opposed to working out at any other time during the day.
Fact: Morning workout burns more fat.
15. Eat Protein
Protein has higher impact than other foods, Your whole body burns enough energy handling proteins than it handles carbohydrates and fat. That’s why high protein diet plans work great at dropping your tummy fat.
Fact: Protein diet help to reduce belly fat
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