Belly fat is highly frustrating because you cannot fit into your favorite clothes. That is not all because too much belly fat invites several major health issues also. In medical terms, belly fat is known as visceral at, which is one of the most primary reasons for heart problems, and Type II Diabetes. Therefore, in this article, we will try to tell you how to lose belly fat naturally.
When the primary question is how to lose belly fat naturally, the solution can be quite a few. In this context, several health organizations follow the system of tracking the Body Mass Index (BMI). In this way, they can easily classify your weight and also analyze your health conditions. According to such organizations, the BMI index can accurately help to understand the probability of metabolic disease.
If you are thinking about how to get rid of belly fat, then understanding the complexity is primarily essential. You must know that burning away fat is not something you can do easily. It requires a drastic change in lifestyle, including a shift in some regular habits. In the next section, you will learn about some of the easiest ways that will help you in your fitness journey.
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How to lose belly fat naturally – Tips
In this section, we will tell you how to lose belly fat naturally with a few useful tips. So, let’s start our fitness journey together.
How to get rid of belly fat with soluble fibers?
You must include a considerable amount of soluble fibers if you want to get rid of belly fat. The answer to how to get rid of belly fat with soluble fibers is simple. When you eat foods containing such properties, there is a gel-like lining that gets created in your stomach. As a result, the food you eat takes time to pass down from the digestive system. So, you feel fuller for a longer time, and the tendency of binge eating stops. Foods containing proper amounts of soluble fibers include:
- Sources of caffeine
- Flax seeds
- Blackberries
- Shirataki noodles
- Legumes
- Brussel sprouts
- avocados
Do you check your trans-fat consumption?
The concept of trans-fats and awareness about the same happened just a few years back. Consumer brands create trans-fat by adding hydrogen to the already present unsaturated fats in unhealthy food items. These components are found in some of the most used food items that we have in our pantry. For example, soybean, bread spreads, margarine, and several other packaged foods. However, with the awareness about its effects on health, a lot of food producers now do not use them. The significant impact of trans-fats includes inflammation, belly fat, insulin resistance, and heart diseases.
Have weekend parties taken a toll on your health?
How to lose belly fat naturally? Stop attending parties every weekend. As mentioned earlier, strict lifestyle changes are significant if you want to lose those extra pounds. While consuming alcohol in measured quantities can be beneficial, a little overdose can backfire too. One of the significant effects of regular alcohol consumption is excessive belly fat.
If you cannot abstain from it entirely, at least try moderating your consumption limit. According to several studies, people who have an average consumption limit of less than peg are healthier than others.
How much protein does your diet contain?
If you are already watching your weight, try shifting to a protein diet. If you can create a diet high on protein, the PYY or fullness hormone will release from your body faster. As a result, you will feel fuller for a longer time, and your appetite will decrease too.
Apart from this, your metabolic rate becomes more robust if you consume more proteins. Therefore, there is more retention of muscle mass when you are trying to lose weight. It is guaranteed that you will lose belly fat if you are on a protein-rich diet. The best sources of protein that you can incorporate in your meal plan are-
- Meat
- Beans
- Fish
- Whey protein
- Dairy
- Eggs
Stress has been the enemy forever
Does finding the answer to “how to lose weight naturally” stress your mind? Then you are inviting more trouble in your life. You must have heard that too much stress can lead to severe physical and mental issues. If the cortisol or stress hormone level increases in your body, you will surely gain more weight. It is because your appetite becomes stronger, leading to a total disbalance.
The worst part of the story is that if you are already overweight, especially for women, the cortisol generation is more then. Besides, the role of the body that gets affected the most, in this case, is the mid-riff or belly. Therefore, staying happy is directly proportional to your bodyweight sometimes. You can start practicing basic meditation and yoga for the best results.
Excessive sugar can ruin your health
How to lose belly fat naturally when you are unable to give up on sugars? Do you know that there is fructose in sugary foods that can lead to several chronic diseases? Heart disease, fatty liver, and obesity are just to name a few.
Experts have conducted several studies that prove how sugar intake is directly related to the increasing amount of belly fat. The worst part is that it is not just enough to stay away from regular sugar. You must also cut down on other sweeteners such as honey and jaggery.
Aerobic exercises are the best type of cardio
We all know that practicing aerobics is an excellent way of losing extra pounds from the body. Not just losing weight, but aerobics is the type of cardio that your body requires for a healthy life. Since we mentioned cardio, you must have already understood that reducing waist size becomes more comfortable if you practice aerobics every day. However, there are mixed reactions about this one as several people claim it is not as good as high or moderate-intensity exercise.
Well, whatever might be the case, the duration and frequency of your workout session are significant. The ideal period of practicing cardio in the form of aerobics is at least 250-300 minutes per week.
Stay away from refined carbohydrates
Reducing a considerable amount of carbohydrates will prove to be highly beneficial if you want to lose some belly fat. An ideal weight loss diet must not contain more than 50 gm of carbohydrates in one day. As a result, the probability of diseases such as PCOS and Type II Diabetes will come down too. So many details do not mean that you have to sacrifice carbohydrates.
The plan here is to stay away from what we consider refined carbohydrates. Instead of the harmful component, you can compensate by having a little amount of starchy and unprocessed carbs. That way, you will find betterment in your metabolic health along with the reduction of belly fat. So now you know another technique of how to lose stomach fat.
Consider changing your cooking oil
How to lose belly fat naturally by changing your cooking oil? Well, that is possible if you could trade a little refined oil with some coconut oil. The latter is much healthier if you are trying to watch your weight. Moreover, coconut oil makes for a very healthy fat that you can incorporate in your daily diet. According to medical studies, there is a considerable amount of medium-chain fats present in coconut oil.
Such fats help to increase the metabolism level in your body. Moreover, they lower the amount of belly fat that you have gained by consuming bad calories and carbs. Despite a lot of controversies regarding the validation of this fact, several people have come out with positive reports regarding this.
Intermittent fasting is a blessing in disguise
One of the most popular weight loss methods in today’s time is intermittent fasting. However, it is a must that you are aware of the modified ways of this kind of fasting. Otherwise, you can affect your health negatively too.
Intermittent Fasting (IF) is a specific eating pattern in which you divide the day or week into two parts. You completely fast in one section and on the other you should consume healthy food. The two most popular methods of IF are-
- Complete fasting for about twice a week. You can eat according to your regular food cycle for the rest of the days.
- You are dividing the day into two parts of 16 hours and 8 hours. The larger window is when you fast entirely, and the smaller one is for you to eat small meals.
There are several misconceptions about Intermittent Fasting, and the worst out of all is that a few people believe that they can get east almost anything during their eating window. However, that will make no sense at all when you fast again later. You must understand that by practicing IF, you are resting your body and giving it time to process your limited calorie intake. Consuming junk or unhealthy food will disturb this process.
Healthy food suggestions
You already know how to burn belly fat by bringing lifestyle changes and adopting a few healthy habits. Now it is time; you also learn about a few healthy foods that can supplement weight loss.
Before starting, a tip for you- Please shift to natural food items as they will help improve your metabolism rate. As a result, there will be a reduction in body fat.
Now let’s go through the next list of food items that will help in reducing your waist size.
Fatty fish
Dieting always becomes more comfortable if you can incorporate tasty food items in your daily food chart. One such example is oily fish because we all love eating this and it is healthy too. Fishes such as salmon, mackerel, sardines, and herring are a few examples of fatty fish. They contain considerable amounts of Omega-3 fatty acids that keep your heart healthy and reduces inflammation too.
MCT oil
The term MCT stands for Medium Chain Triglycerides, and these are found mostly in palm or coconut oil. The reason for MCT oils being healthier than their Long Chain counterparts is simple. Your body can easily absorb MCT oils, and therefore they reach the liver fast where they convert into ketones. Ketones are a source of energy that helps our bodies to function better.
Coffee
One of the most consumed beverages globally, coffee is a significant source of caffeine that boosts our physical and mental health. However, caffeine intake should be limited to just 100-400 mg per day for good results. Now you know why people suggest having a cup of black coffee an hour before working out? The simple reason is that it boosts your metabolism, and you can increase the intensity of your workout that way.
Eggs
Eggs are considered powerhouses of nutrients, and they are also majorly helpful for weight loss. On the one hand, several doctors suggest not having the yolk to control cholesterol. On the contrary, whole eggs are superfoods that can maintain your heart health. Having eggs regularly for breakfast gives you a fuller feeling. As a result, you refrain from eating unnecessary junk.
Apple cider vinegar
People used to consume apple cider vinegar even in ancient times. It is an excellent fat buster that has been time tested. It helps in reducing insulin levels, blood sugar, and appetite too. The main component present in apple cider vinegar is Acetic Acid, which is a fantastic fat burner and appetite controller. You can simply dilute a spoon full of the vinegar in some water and consume it. Otherwise, you can use it in vinaigrettes that makes salads tastier and healthier.
Final thoughts
Indeed, losing belly fat is not very easy, but with the correct methods, we can go a long way. While there are no proven answers to how to lose weight fast in 2 weeks, you can surely hurry the process in the methods mentioned above. Try following the tips and incorporate healthy foods in your diet for the best results.