Best Ways Lose Belly Fat – Lose Weight And Feel Healthier
Overweight and obesity are defined by WHO as abnormal or excessive fat accumulation that present a risk to health and both are measured using BMI, body mass index.
Body mass index (BMI) is a person’s weight in kilograms divided by the square of height in meters. BMI is an inexpensive and easy screening method for weight category—underweight, healthy weight, overweight, and obesity.
According to a report published on 7th July, 2021 by Centre For Disease Control, a government health organization, obesity classifications are as stated below:-
Adult Body Mass Index
If BMI is less than 18.5, it falls within the underweight range.
If BMI is 18.5 to <25, it falls within the healthy weight range.
If BMI is 25.0 to <30, it falls within the overweight range.
If BMI is 30.0 or higher, it falls within the obesity range.
CDC 7 Jun 2021
However, these classifications can be misleading, as people with excess belly fat are at an increased risk even if they look thin.
Although to lose belly fat can be a difficult task, but not withstanding, there are several little known facts that can fasten its rapid reduction.
Other ways to assess excess body fatness besides BMI
These include skinfold thickness measurements (with calipers), underwater weighing, bioelectrical impedance, dual-energy x-ray absorptiometry (DXA), and isotope dilution. However, these methods are not always readily available, and they are either expensive or need to be conducted by highly trained personnel. Furthermore, many of these methods can be difficult to standardize across observers or machines, complicating comparisons across studies and time periods.
A critical assessment of best ways to lose belly fat gives credence to the following 18 excellence tips, the combination of some or all of which is sure to give as perfect a result as desirable in achieving weight loss as a composite whole and, invariably, reduction of belly fat otherwise known as visceral fat (a major risk factor for type 2 diabetes, heart disease, and other health conditions):-
18 Best Ways To Lose Belly Fat
1. Consume high protein diet
Eating of high protein has an extremely important nutrient value for weight management because of its ability to increase the release of PYY, fullness hormone, which in turn increases fullness and decreases appetite and cravings.
Examples of 10 terrific sources of lean protein:
- Fish Sea food
- Skinless, white-meat poultry
- Lean beef (including tenderloin, sirloin, eye of round)
- Skim or low-fat milk
- Skim or low-fat yogurt
- Fat-free or low-fat cheese
- Lean pork (tenderloin)
2. Eat plenty of soluble fiber
Soluble fiber, such as ripe bananas contain 3 g fiber/120 g, mostly in the form of soluble fiber. They also contain amylase-resistant starch and tannins absorbs water and forms a gel that helps slow down food as it passes through the digestive system. It reduces crave and consumption, increasing fullness and reducing calorie absorption.
Excellent sources of soluble fibre daily consumption includes:
- flax seeds
- Black beans. Black beans are not only a great way to give dishes a meaty texture but also an amazing source of fiber. …
- Lima beans. Lima beans, also known as butter beans, are large, flat, greenish-white beans. …
- Brussels sprouts. …
- Avocados (Pears)
- Sweet potatoes
3. Eat fatty fish on weekly basis.
are good sources, its ideal to aim to eat 2–3 servings of fatty fish per week.
Taking omega-3 supplements is an alternative choice to improve overall health. Some evidence also suggests it may reduce belly fat in people with fatty liver disease.
4. Eat probiotic foods or take a probiotic supplement
Probiotics are live bacteria and yeasts that are good for digestive health. Probiotics are often called “good” or “helpful” bacteria because they help keep the gut healthy. Probiotics are found in supplements and some foods, like yoghurt and often suggested by doctors to mitigate digestive problems.
From studies, the most common probiotic-lactobacillus-has proved to be very helpful in losing weight and belly fat.
5. Drink green tea
Drinking green tea may even help lose weight, the caffeine and catechins it contains have been shown to boost metabolism and increase fat burning. Overall, studies indicate that consuming green tea can help burn an additional 75–100 calories per day.
6. Cut back on carbs — and eliminate refined carbs.
While all carbs break down into glucose, the best carbs for health are the ones eaten in their closest-to-nature state as possible: vegetables, fruit, pulses, legumes, unsweetened dairy products, and 100% whole grains, like brown rice, quinoa, wheat, and oats.
Avoiding the refined carbs — like sugar, candy, and white bread — is better, especially if protein intake is kept high. If the goal is to lose weight fast, it is best to reduce carb intake to 50 grams per day.
7. Avoid eating a lot of sugary foods.
Sugar contains fructose, leading to increased intake of carb which is linked to several chronic diseases when consumed in excess.
Main foods containing added sugar include:
- Pies and cobblers.
- Sweet ro
- lls, pastries, and doughnuts.
- Dairy desserts, such as ice cream and yogurt.
- Sugar sweetened drinks, such as soft drinks, sports drinks, energy drinks, and juice drinks.
- sweet tea
- alcoholic mixers containing sugar
High-sugar diets contribute to prolonged elevated blood sugar, insulin resistance, and leptin resistance — all of which are linked to weight gain and excess body fat.
List of associated diseases also include heart disease, type 2 diabetes, obesity, and fatty liver disease
Health researches and observations revealed a high relationship between high sugar consumption and increased abdominal fat.
8. Avoid all forms of fruit juices.
To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime
Fruit juice is just as high in sugar and as bad as soda and other sweetened beverages. Its ability to provide vitamins and minerals notwithstanding, an 8 ounce (240 ml) serving of unsweetened apple juice is said to contain 24 grams of sugar, half of which is fructose.
Avoiding all sources of liquid sugar to increase the chance of successfully losing weight and belly fat cut down will be a most profitable consideration.
9. Avoid foods that contain trans fats.
Trans fats are created by pumping hydrogen into unsaturated fats, which converts liquid vegetable (such as soybean) oils into semi-solid partially hydrogenated oil. They can be found in some margarines and spreads, often added to packaged foods and also naturally in meat and dairy.
These are linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies.
Examples are as listed below:-
- Baked goods, such as cakes, cookies and pies.
- Microwave popcorn.
- Frozen pizza.
- Refrigerated dough, such as biscuits and rolls.
- Fried foods, including French fries, doughnuts and fried chicken.
- Nondairy coffee creamer.
- Stick margarine.
10. Abstain from too much alcohol.
Alcohol consumption, particularly among men, is associated with the formation of beer belly, clinically referred to as “abdominal obesity.” Epidemiology and Health studies found that high alcohol intake was related to high waist circumference. This due to alcohol’s calories.
Effects of alcohol health
- Weight gain which can lead to obesity and increase diabetes risk.
- Cardiovascular system – raises blood pressure and triglycerides (especially after binge drinking), damage to the heart muscle and stroke.
- Nervous system – affects coordination, self-control, judgment and reaction times.
- May also cause nerve and brain damage, tremors and dementia.
- Mental health – depression and increase suicide risk.
- Gastrointestinal system – stomach inflammation (gastritis) and bleeding.
- Liver – liver and pancreatic cancer, hepatitis (inflammation), fatty changes, cirrhosis and liver failure.
- Endocrine system – reduced fertility, loss of libido and problems controlling blood sugar.
- Malnutrition (alcohol displaces nutrients from the body).
- Breast cancer – women who drink alcohol are at a higher risk than women who don’t drink.
11. Track food intake and exercise.
To control excessive consumption of carbs and eventual calories as a general weight loss advice, it’s always a good idea to keep track of what is eaten. Keeping a food diary or using an online food tracker are two of the most fashionable ways to achieve the onerous purpose of weight loss and belly fat reduction.
12. Minimize stress levels.
Stress triggers the adrenal glands to produce cortisol, which is also known as the stress hormone, it can increase belly fat because research shows that high cortisol levels stimulates appetite and therefore enhances abdominal fat.
13. Participate in aerobic exercise (cardio).
When losing weight, more physical activity increases the number of calories the body uses, “burns off”, for energy. The burning of calories through physical activity, combined with reducing the number of calories eaten, creates a “calorie deficit” that results in weight loss.
Some great cardio, aerobic, exercises for belly fat include:
- Walking, especially at a quick pace.
- Group fitness classes.
- Aerobic exercise is an effective weight loss method. Studies suggest it’s particularly effective at slimming the waistline.
Why Exercise Might Be ….Important ….. for Losing Belly Fat
While everything from slashing stress to eating fewer processed foods has been shown to help combat belly fat, exercise is one of the best things to do to reduce weight in order to live healthier, in a meta-analysis published in the journalPLoS One, exercise was found to significantly lower people’s visceral fat levels… says Pat Salber, MD.
14. Perform resistance training (lift weights).
Resistance training, otherwise known as weight lifting or strength training is very important to preserve and gain muscle mass. However, to get advice from a certified trainer before resistance training will be a medically profitable idea.
15. Get enough of restful sleep.
Sleep deprivation is linked to an increased risk of weight gain. Getting enough high quality sleep should be of priority in plans to lose weight and improve health.
Six to eight hours in every twenty four hours is medically recommended.
16. Change lifestyle and combine different methods.
Doing only one of all the items on this list will not bring the desired effects but a combination will be perfect.
Imagine living a healthy lifestyle, eating real food, the tendency for fat loss to follow will become naturally certain.
Losing weight and retaining it permanently will come from a permanent dietary habits coupled with a healthy lifestyle,
17. Intermittent fasting.
The 16/8 intermittent fasting plan is one of the most popular styles of fasting for weight loss. The plan restricts food consumption and calorie-containing beverages to a set window of 8 hours per day. It requires abstaining from food for the remaining 16 hours of the day.
Note. Remember, there’s no magic bullet for weight loss. As a matter of fact, give little or no regard to any approach that claims to lose weight without decreasing calories and/or increasing physical activity
(b) eat plenty of soluble fiber [as in no 2 above] and———-
(c) participate in aerobic exercise-(cardio) [as in no. 13 above]
This combo, from experience, is wonderfully effective and it is my recommendation which in my opinion is sure to bring excellent results.
Click this button to watch free belly fat crusher video! ==>