Excess fat in our abdomen should not be considered as a natural part of aging process. It is important to know the healthy ways to lose belly fat as it is somewhat linked to many types of diseases like diabetes and heart disease. Expanding belly simply means we are accumulating visceral fat, which is dangerous type of fat as it acts like its own endocrine gland. It cushioned around our kidneys, liver, intestines and in the omentum, a mass of tissue that covers our internal organs.
While subcutaneous fat, which can simply found under the skin, same fat we located in thighs, arms and buttocks; visceral fat releases chemicals and hormones that can cause our blood pressure to shoot up and at the same time increasing inflammation and disturbance in our metabolism.
Below are some tips that can help you reduce your belly fat. Try to incorporate these one at a time to eventually achieve your goals.
Reduce Calorie Intake
Controlling caloric intake is crucial if you are trying to lose belly fat and lose weight in general. Some people tend to focus on exercise alone to achieve desired result, but the reality is you have to pay close attention to your calorie intake from food as well. Whether it is a small portion in the volume of food you eat per meal, it can help you reduce calorie intake and one step closer to your desired goal.
Take High Protein Food
A lot of studies proved that eating sufficient amount of protein can help you lose and maintain weight and avoid belly bloat. It plays an important role in weight loss as well as maintenance. Protein helps preserve and build lean muscle and helps to fight off hunger. Without adequate amount of protein, losing weight will be much more difficult.
Eat Healthy Fats
There is nothing wrong consuming right amount of fat, and by that I mean right kind of fat. Add healthy fats to boost your metabolism such as avocados, nuts, olive oil, fish, eggs and sunflower seeds.
Avoid Sugary Drinks
Soda and other sugary drinks might not be the best beverage choice if you want to lose weight. It is found out to be very high in sugar and calories. Since foods high in sugar intake will eventually lead to high blood pressure and high triglyceride levels, which is the risk factor for heart disease. Instead of drinking sodas and other sugary drinks, choose water instead. Water is a natural appetite suppressant and will keep you feel full. Some people may think that they are hungry when in fact they are just thirsty.
Limit Alcohol Consumption
If you seriously want to lose your belly fat, you should regulate if not completely forget drinking alcohol. Remember that to reduce belly fat what you drink is as important as what you eat. Drink lots of water when you can, you can try lemon infused water or green tea as substitute.
Sleep is so important when it comes to weight loss. In order to have a good result one should be getting enough sleep on a regular basis. It is like nutrition to a brain. Obviously, when we are sleepy, it normally sets our brain up to make not so good decisions similar to a drunk individual who lack mental clarity and impulse control.
One research shows that when people were deprived of sleep, there’s an increase in late-night snacking and will usually prefer high-carb snacks.
Choose exercise that you like and enjoy. You can start at aerobic exercise regularly to help you burn fat around your waistline. Once your comfortable with aerobic exercise strive for some intensity work out to burn more calories. Getting enough cardio exercises not only improves one’s health but helps burn more calories and reduce unnecessary fats.
Increase Metabolism by Building Muscle Mass
Increasing our muscle mass will boost resting metabolism which will make our body burn more calories. The best weight to do this is by incorporating some weight training to you exercise program. It promotes muscle growth and burns fat and the same time improving your overall wellness.
Stress can really mess with every part of one’s body and should be managed well so as not to break your weight loss goals. Stressed individual then to double the growth of their belly in the form of stress-eating.
Cook when you can
Cooking at home has a lot of advantages if you want to reduce your weight. Home-cooked food more often, are simple and lighter, has quality ingredients, less artificial sugars and enhancers. Eating at home is not only powerful bu affordable way to serve yourself as well as your family with the clean and healthy foods for healthy metabolism. Cooking and eating at home save your body in getting more processed and additive-packed stuff that deteriorate your metabolism.
How Cooking Meals at Home Help You Lose Weight?
- You can eat more clean, healthy and metabolism-boosting food when at home.
- Cooking at home can help you to easily track and monitor calories in ingredients like sugar and salt.
- Majority of foods order in a restaurant is processed, high in sugar, salt and fat which have a very high impact of your weight loss journey. If you will cook at home, the choice is yours, like you can steam instead of frying or replace sour cream with yogurt, which is healthier.
- Though cooking food can be very time-consuming activity, the process of making and preparing these foods that you will be cooking actually diminish the actual eating experience due to constant smelling and tasting of food. As a result, it will make you eat lesser.
Losing belly fat can be very challenging, but if you focus on what’s really important you will sure achieve your end goals. I suggest focusing on end result to keep you motivated. Successful weight loss usually comes with a lifestyle overhaul. Imagine when your immune system improved, fewer colds, more energized and you will be able to inspired others too. You will gain more confidence and gain more friends! Ultimately, since a leaner body equates to a decreased risk of disease, you will be able to live a happy, longer life.