Excess belly fat has been associated with several diseases and identified as the most harmful form of fat in the body. Apart from, exercising, and staying away from alcohol and junk food, here are a few tips which, if judiciously followed, will help you lose belly fat and ultimately achieve a flat belly. If you’re truly dedicated, you should start to notice the difference seven days!
1. Add Aerobics to Your Fitness Regimen:
There’s no better way to lose belly fat than working out. When you burn enough calories daily, you’ll be much healthier. Intensify your cardio. Run, swim, and, very importantly, do aerobic exercises. Also, bear note that frequency and intensity are key to making any notable progress.
2. Cut Down on Refined Carbohydrates:
Staying away from processed carbs and sugars is another great step towards losing abdominal fat and increasing metabolism. You don’t necessarily have to commit to a diet that is low in carbs, but rather, go for natural and unrefined carbs. Consume more whole grains, fruits, and vegetables in place of processed food items like white bread, sodas, and white rice.
3. Include Fatty Fish in Your Dishes:
Salmon, sardines, tuna and other fatty fish are great protein sources, packed with omega-3. Research has shown that consuming two to three fatty fish meals a week can lower the risks of several diseases as well as burn abdominal visceral fat.
4. Take a Protein-Rich Meal to Begin The Day:
It’s great to begin the day with scrambled egg whites, porridge, protein smoothies or Greek yoghurt. Taking a protein-filled breakfast will keep you feeling full till lunchtime, thus eliminating the need to eat in-between. Proteins also spike metabolism and help you retain muscle mass as you lose fat. Protein sources like eggs, chicken, beans, fish, and dairy should also be added to other meals during the day.
5. Don’t Joke with Water:
Staying hydrated is key to overall wellbeing, even if you’re not looking to lose belly fat. Four to five litres daily is advisable to burn calories faster. Drinking water just before a meal will also lower appetite and thus lessen calorie consumption. It’s also important that you stay away from beverages that contain a lot of sugar. Warm water with lemon squeezed in, taken first thing in the morning before breakfast, boosts metabolism and digestion for the day.
6. Lower your Salt Consumption:
Excess salt consumption causes water retention, which bloats the belly. Also, ensure that you buy low-sodium products, as processed foods basically contain salt, sugar, and unhealthy fats.
7. Eat More Soluble Fiber:
Just like proteins, soluble fibres fill you up for longer so that you don’t have to take in any additional calories in-between or during meals. They absorb water, creating a gel that reduces the absorption of fats, and this is great for those who want to lose belly fat. Soluble fibres can be found in seeds, nuts, barley, lentils, and beans.