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When people want to lose weight, the first thing that comes to mind is a flat belly. Losing belly fat is the best way to improve your overall health. According to many researches, it has found that larger waist size is linked to heart diseases, diabetes and even some cancers.
Even though there are many products, pills, drinks and supplements in the market that help us to lose weight. However, there is a lack of scientific evidence to confirm that these products are safe or effective. Meanwhile, one can easily achieve a flat belly by following some natural methods including some specific exercises and a healthy diet.
Even if you follow a healthy diet and exercise regularly, stressing over little things can prevent your belly from deflating. You know why? It is because stress releases a hormone called cortisol which increases the appetite and storage of fat, to avoid production of cortisol you must de-stress yourself.
This is the reason why you should avoid stressing on everything you deal with. According to research, it has been found that beverages like green tea, lemon water, honey water or warm water in the morning on an empty stomach increase the rate at which your body cortisol levels back to normal, which ultimately leads you to slim down by losing belly fat.
Sleeping for more than 8 hours can make it difficult to get rid of belly fat. Some studies have shown that late sleepers who woke up around 10:30 am consume 248 more calories a day which means half as many vegetables and fruits and twice the amount of fast food than those who set their alarm earlier.
So, if you're not a morning person it's time to reschedule your sleeping time to get a flat belly. Set your alarm 15 minutes earlier each day until you're getting out of bed at a more reasonable hour.
One of the best ways to lose belly fat is to eat fewer calories than the body burns. Eating fewer calories creates a calorie deficit in your body which helps you to burn both visceral fat and excess subcutaneous fat as well.
The best part is low calorie foods are often more nutritious when compared with high calorie foods. Try replacing processed foods with nutritious, low calorie foods such as fruits, vegetables and whole grains.
Fruits and vegetables are not only loaded with vitamins, nutrients and minerals but also with complex carbohydrates which are healthy and low calorie alternative to refined carbohydrates.
Fruits and vegetables are also loaded with high content of fiber which is absolutely essential to reduce the risk of heart diseases and type 2 diabetes. Including them in your regular diet also helps in regulating blood sugar level too.
Healthy fats are essential in our diet, but not all fat sources are equally beneficial. Consuming healthy fats reduces overall body fat and has a range of benefits whereas saturated fats and trans fat can harm the heart, increasing the risk of heart diseases and strokes.
Alcohol has only small amounts of health benefits but it is completely harmful to all the parts in your body. Heavy consumption of alcohol also leads to belly fat too.
So, it is important to cut down the consumption of alcohol if you want to reduce the waist size. However, you don't need to give it up altogether; instead, limiting the amount of alcohol you drink in a single day can help.
Sugar contains a compound called fructose which is linked to several chronic diseases when you consume them in excess amounts. It is also linked with several health issues like heart diseases, type 2 diabetes and fatty liver diseases.
It is important to realize that more than just refined sugar can lead to increased weight gain of your belly. Even healthier sugars like real honey also should be used sparingly.
Cardio exercises work great not only for your belly but also for your overall body. They are the most effective forms of exercises for reducing belly fat, so include some cardio exercises like jumping, swimming, running, jogging for at least 20-30 minutes in a day.
Weight lifting or strength training is quite important for preserving and gaining muscle mass and also to reduce belly fat.
Based on several studies, weight lifting or resistance training is beneficial for belly fat loss especially for the people who deal with prediabetes and type 2 diabetes.
If you decide to lift weights, don't forget to consult your physician or get advice from a certified personal trainer to continue the sessions.
It's important to know what you are eating and how much you are eating, because consuming fewer calories than your body needs for weight maintenance is the key to losing weight.
Keep a food diary or use an online food tracker that helps you to monitor your calorie intake. In addition, food tracking tools also help your intake of protein, carbs, fiber and micronutrients.
Even though fruit juices contain lots of nutrients, vitamins and proteins, it's just as high in sugar as soda and other sugary drinks. Drinking large amounts of juices carry the same risk for abdominal fat gain.
If you want to reduce belly fat, replace fruit juices with water or sparkling water with a wedge of lemon or lime.
Intermittent fasting has become popular as a weight loss method these days. It is nothing but an eating pattern that cycles between periods of eating and periods of fasting.
The other popular method involves 24 hours of fasting over all a week and another one consisting of every day for 16 hours of eating food within a 8 hour period. According to a study, people who have followers intermittent fasting have seen 4-7% of decrease in abdominal fat within 6-24 weeks.
This works the same for both men and women, although certain modified intermittent fasting methods appear to be better options and stop fasting if you experience any negative effects on your body.
Losing belly fat is not an easy task, you must put some effort, commitment and perseverance until you reach your goal. Start adapting some healthy lifestyle choices that give you great results.
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