How Can I Lose Belly Fat? Learn Best Ways to Lose Belly Fat
How Can I Lose Belly Fat? What is the Best Way to Lose Belly Fat? What is Visceral Fat and how to Lose it? How to Lose Abdominal Fat?
Well, lets breakdown everything together on How to Lose Belly Fat.
Some high risks of over Belly Fat
Losing Belly Fat doesn’t only make you look more attractive but also reduces risks of some terrible disease such as- High blood pressure, Type 2 diabetes, Heart disease, Joint problems, including Osteoarthritis, Cancer. The Sleep apnea & respiratory issues are also related to overweight. Visceral fat (another types of belly fat) is very dangerous that could cause a damage of your organ where it is built. So it should be taken as a highly concerned context and you should be persistent while practicing Belly Fat losing program.
What is Visceral Belly Fat and how to Lose it?
When the topic is about losing belly fat, another types of fat called Visceral Fat comes in the discussion. So a lot of people become curious about it. However, it is very simple. Visceral Fat is a type of belly fat that surrounds our important organs, like stomach, liver and intestines. According to research, it is more dangerous than subcutaneous fat(the fat situated just below our skin). With a healthy diet and exercise we can prevent the buildup of Visceral Fat.
Don’t be scared of over Belly Fat
According to the World Health Organization(WHO), In the year of 2022, almost 2.5 billion adults (18 years and older) were overweight where 890 million people were living with obesity. This corresponds to a 43% of adults aged 18 years or more (43% of men & 44% of women) were overweight.
On March 2024, WHO has published another news describing that one in eight people are living with obesity. All these indicate that you are not the only one living with obesity, there are tons of people like you. But it doesn’t means overweight is a normal condition, rather it is a very risky condition and you must focus on weight lose/belly fat lose program strongly.
How Can I Lose Belly Fat?
- Focus on curbing carbohydrates more than fats.
- Read label before eating.
- Try homemade fruit juice instead of purchase.
- Reduce stress level.
- Run more and more.
- Try intermittent fasting.
- Eat protein rich foods.
- Avoid high sugary foods.
- Drink Green Tea.
- Sleep enough.
Focus on curbing Carbohydrates more than Fats
Researchers have found that curbing Carbohydrates works more effectively on losing weight/belly fat. Now the question is, How curbing Carbohydrates works more effectively on weight lose? Well, it is because when a men/women receives Fat, then it is stored below the skin or different parts so that it can be used while their will be a lack of energy. That means Fat doesn’t participate in energy production usually, it remains stored until a lack of energy occurs(like an Elite Force!). On the other hand Carbohydrates are the usual source of energy. Human body uses Carbohydrates to produce regular energy. When you eat less Carbohydrates, then your body gets less energy than it needs. So it uses the stored Fats to produce required energy. As a result you lose your weight/belly fat.
Read label before eating
A lot of brands claim that their products contain low fat, so it is helpful for ‘Weight Lose’ or ‘Lose Belly Fat’ program. But when you see the label you will find that it is included with high carbohydrates and sugar. For example, some yogurts boast that they are low in fat, but they contain high amount of carbohydrates and added sugar.
Therefore, it is safe reading label before eat as you want to lose your belly fat.
Try homemade fruit juice instead of purchase
When you are trying to lose belly fat, you must have to avoid sugar-rich food. And most of the marketed fruit juice contains high level sugar. So try to make homemade fruit juice and add limited sugar(zero sugar is much better).
Reduce stress level
Stress could cause weight lose and weight gain both! When anyone experience stress, his body produces hormones that divert the blood flow away from the digestive area toward the muscles and organs that are needed to response to the circumstance. Thus a little of weight gained as your body can not digest the food what you ate. But the main reason why stress cause weight gain is that, stress hormone cortisol raises the blood glucose level so that the body could have more energy to survive in the situation. When stress level becomes normal, glucose level go the normal state too. But when Chronic Stress1 exists, the level of glucose doesn’t get the chance to recover. And high glucose results high blood insulin. When blood insulin level increases persistently, Insulin Resistance2 took place where the body cells could not response to insulin. And this results a man to gain unwanted abdominal fat/overall weight.
- Chronic Stress is the physiological or psychological response induced by a long-term internal or external stressor. In short it is a state when a man feels stressed or pressured persistently for a long time.* ↩︎
- Insulin Resistance or Impaired Insulin Sensitivity is when your body cell don’t respond to insulin properly and could not take up the glucose from your blood easily. ↩︎
Run more and more
Physical exercise builds a strong and healthy body and fresh up your mind. Also keeps ailments far away from your body. Cycling, Swimming, Walking, Running, Weight lifting all these are deferent types of exercise. Running is a very common and essential exercise in maintaining a well structured fit body. It is worthwhile that the more you will sweat while running the more you will lose belly fat/weight.
Try intermittent fasting
This is a highly trending method to lose belly fat or overall weight. Imagine, when you are fasting all the pressure is going on your abdomen. As a result you are losing fat from your stomach. Some researchers referred to perform fasting 16 hours a day, so you will have to eat all your food within 8 hours. Another method says to starve 24 hours once or twice per week. Remember, several researches have found some negative effects of fasting. So if you feel any negative effect while fasting, stop it and contact with doctor.
Eat protein rich foods
Undoubtedly Protein is a vital nutrient to manage a healthy body. When high protein is received, it raises the rate of fullness hormone Peptide. That decreases the appetite and increases fullness. Many experiment discovered that the people who receive much protein could maintain a less abdominal fat than those who receive less protein.
Source of high protein: Meat, Fish, Eggs, Dairy, beans.
Avoid high sugary foods
Everybody know that sugary food causes weight gain. But the way sugary food causes weight gain is much interesting. How does sugar make you fat? One of the main reasons is that, sugar is a high calorie food. So it does not need a high amount to overload your system with calories. And when your body gets more calories than it needs, it turned that into fat. Many study discovered that sugar triggers an unnecessary biochemical drive that makes you crave more and more sugar though you just ate. So it is essential to avoid sugar while you try to lose your belly fat.
Drink Green Tea
No doubt, Green tea is a healthy beverage. It contains Caffeine and EGCG (epigallocatechin gallate). Several studies referred that EGCG is helpful for losing belly fat.
Sleep enough
To maintain a fresh mind and healthy body you must sleep enough at night. It also decreases the risks of some vital diseases like high blood pressure, heart attack, cancer etc. A study have found that the people who sleep less than 5 hours at night are likely to gain more weight than those who sleep 7 hours or more at night (the research was done with more than 68,000 women). To avoid unwanted weight gain try to sleep at night properly.
Always remember, losing belly fat or overall weight is not an one day procedure. You will have to be patient, committed and follow the above rules persistently. “Success does not come within one day procedure, It is the result of a long time hard work”.
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