Keeping your middle in shape can help you live longer as well as make you look good. People with bigger waistlines are more likely to get heart disease, diabetes, and even cancer. When you lose weight, especially belly fat, your blood vessels function better and you sleep better. It’s hard to lose weight in general, but getting rid of belly fat can feel impossible, especially if you want a slimmer middle quickly.
OK, so what can you do to lose belly fat?
Here’s the thing: you can only do so much to control where you gain body fat, and it’s just as hard to predict where you’ll lose it. Most of the time, it takes time to lose weight, especially weight that stays off. But there are things you can do to speed up the process.
Exercise and strength training
Workouts that make you sweat and raise your heart rate help you lose weight overall, including visceral fat and fat under your skin. Aerobic exercise burns calories and helps you lose belly fat all over your body, especially if you change what you eat as well. It looks like a mix of things is the best way to lose visceral fat. Doctors say that you should do cardio for at least 150 minutes per week and do whole-body strength training two to three times per week.
Limit added sugar and high-calorie beverages
When you eat too much added sugar, extra weight tends to build up around your waist. Drinks with a lot of sugar and too much fruit juice are especially bad for you. When we drink our calories, especially if they come from soda or juice, we don’t feel as full or satisfied. For example, you can eat three oranges instead of a large glass of orange juice to get the same number of calories, but you’ll feel full for a lot longer.
De-stress as often as possible
If you feel stressed, your body is probably putting cortisol into your bloodstream. Even though this can make you gain weight, there is a strong link between a rise in cortisol and a rise in visceral fat. Try to relax as much as you can if you want to lose weight around your middle. Cortisol levels do play a part, but the bigger problem may be that we often eat without thinking when we’re stressed. People often eat to feel better or to take their minds off of things that are bothering them.
Eat more fibre
Chickpeas, lentils, and bananas are all high in fibre, which makes you feel fuller for longer. These foods have a lot of soluble fibre, which dissolves in water to make a gummy gel that can slow the rate at which food moves from the stomach to the intestines. Also, eating a well-balanced diet with whole grains, fruits, and vegetables is a good way to get more fibre.
Limit alcohol
Research shows that if you drink a lot, you might have more belly fat than if you drink less often or just for fun. Too much alcohol can not only add extra calories to your diet, but it can also make you less careful. Try drinking less if you have more than two drinks a day.
Eat protein throughout the day
Make sure there is a protein in your meals. Meat, fish, eggs, dairy products, and beans are all options. Studies show that protein makes you feel full, lowers the hormones that make you feel hungry, and may even help you eat less at your next meal. We don’t need to eat a lot of protein, but we do need to eat enough protein spread out throughout the day.
Choose healthy carbs
Carbs get a bad rap. But not all carbohydrates are bad. Instead of white bread, pasta, chips, and crackers, which are processed carbs with little fibre that can cause your blood sugar to rise, choose complex carbs like 100% whole grain bread and pasta, brown rice, and beans. Most people still feel better when they eat lean proteins, a lot of vegetables, some fruit, some whole grains, and low-fat dairy.
Don’t skimp on sleep
A good sleep at night is vital. It can make your immune system stronger, boost your mood, and help you get more done, among other things. When it comes to lose belly fat or weight and then getting rid of fat, how much sleep we get can affect the hormones ghrelin and leptin, which make us feel hungry. We know that our hunger hormones can be affected when we don’t get enough sleep. Our bodies react in a way that makes us want to eat more when we don’t sleep well. Try to sleep at least seven hours every night. Make sleep a priority by turning off electronics an hour before bedtime and trying to go to sleep and wake up at the same time every day.
Keep track of what you eat and your exercise
Studies show that writing down what you eat and how much you exercise puts you in a good position to succeed. People who want to lose weight usually do better if they keep track of what they eat and how much they exercise. We don’t know all the reasons why, but I think it comes down to being aware of our health and making decisions about it. By keeping track of what you eat, you can make better decisions. Instead of potato chips, you might want to snack on some carrots.
Bottom line
You can’t lose belly fat in a day. Having a long-term plan is the best way to lose belly fat. But if you use the tips above, you can move closer to your weight loss goals. Still, you should talk to a professional before you try to lose weight. Talk to some of India’s top nutritionists and fitness trainers to get started on your journey to lose weight.
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