Belly fat or the abdominal obesity is the accumulation of excess fat around the stomach and abdomen. The accumulation of excess body fat could case several medical disorders like diabetes, artery blockages, hypertension and other metabolic and cardiovascular diseases.
Apart from the risk of multiple diseases, accumulation of belly fat also has negative impact on your overall look and personality. It may make you look unattractive and older than your actual age.
If you are tired of belly fat and extra body weight and wondering about ways to reduce belly fat, then this is the post worth reading. Today we are going to talk about some of the most effective ways to reduce belly fat and body weight.
But before we talk about the best ways to reduce belly fat, let me tell you that normal body fat and belly fat are two different conditions. Normal fat, accumulated under the skin is not a serious issue, except that it alters your look. The fat accumulated under the abdominal cavity is actually the deadly one and may cause severe damage to your body.
So why do we accumulate belly fat?
Well, there can be many reason of why some of us accumulate belly fat and other does not. There can be many factors including age, gender, food, lifestyle and genetic factors. Another reason of belly fat accumulation is physical inactivity and consumption of fat rich diet.
Belly fat accumulation is related with age, as we grow older, fat accumulation starts and the reason could be the metabolic and other activities. If we talk about the ratio, then women have high chance of belly fat accumulation than men of same age group.
How would you know if you have excess belly fat?
Well, you can discover if you have excess belly fat by measuring your waistline. Simply measure your waist line using the normal tape. Standard waistline for men is 39 -40 cm and for women it is between 34-35cm. If the measurement of your waistline is more than the recommended, then probably you have belly fat. Once discovered, you should try to reduce the belly fat, immediately.
If you are not sure or struggling in reducing body fat and weight, then just read on. I am going to talk about some of the most effective techniques to reduce belly fat and body weight, with the help of right food and lifestyle habits.
Tips to reduce belly fat and body weight
Weight management is pretty simple and if you have tried different techniques to lose belly fat and body weight without much success, then chances are you have done it wrong. In order to get rid of excess body fat, you have to understand the basic principle of calories and how fats get accumulated.
When you eat, your body gets calories to functional all day. When you perform certain activities, you actually burn those calories.
The more you eat the more calories you get.
But if you fail to burn those calories, the complications start.
In order to burn calories, you don’t necessarily have to join a gym, there are many other ways to burn extra calories and that what we are going to discuss in this post.
In order to reduce belly fat or burn extra calories, it is seriously important that you look at your eating habits; what you eat is what you become.
If you have already accumulated belly fat and put on some extra weight, and want to get rid of it, then try some of the techniques listed below.
But before we start, let me tell you that anything that helps you burn calories and lose weight, is certainly going to help you reduce belly fat. So the tips I am sharing below is going to help you reduce both belly fat and body weight.
Are you ready?
Here we go.
Give up artificial sugar completely
There are certain foods which are not good for our body and one of them is artificial sugar. According to researchers, excess consumption of sugar is the prime reasons of belly fat accumulation. Artificial sugar contains fructose, and excess fructose get converted in to fat. Not only belly fat, artificial sugar could cause liver fat as well and hence it’s best to avoid artificial sugar in any form.
If you are in the process of reducing belly fat or losing weight, you should give up artificial sugar completely. Be it in the chocolate, cola or cake, anything with added sugar is going to disappoint you.
Just challenge yourself. Broadcast it on facebook (if that works for you) that you won’t eat anything with added sugar for next two weeks. Then after two weeks continue it for another two weeks and go on. Within a month or two, you’ll be able to give artificial sugar completely and you will also feel the difference in your body.
But don’t get confused between artificial sugar and natural sugar. Whole fruits like apple also contain sugar but that is natural sugar, and it does not harm your body. The amount of fructose in fruits is negligible and hence you can eat such fruits.
But carbonated drink and cola, coffee, smoothies or anything with added artificial sugar should be avoided. If you want to sweeten something, honey can be the best possible substitute. You can sweeten smoothies and other beverages with honey, instead of refined sugar.
Refined sugar is the primary reason of belly fat and liver fat accumulation, so get rid of completely and if not, minimize it to the best possible level.
Avoid foods with high carbohydrate and fat
Did you know that when you eat food with comparatively less carbohydrate, your appetite goes down and that helps lose weight? Studies suggest that avoiding foods with high carbohydrates is probably the most effective technique to reduce weight. And anything that helps you lose body weight will also help you reduce belly fat. If you want to reduce belly fat without difficulties, then cut on the consumption of carbohydrates and fats.
Researchers have found that low-carb diets help your lose weight 3 time faster, than the low fat diets.
According to this report, researchers have conducted several trials to evaluate the effect of low-carb diet and low-fat diet on weight loss. They concluded, that to low-carb diets works more effectively on belly fat than the low-fat diets.
Among the carbohydrates and fat, carbohydrate is the measure enemy of those who want to reduce weight and belly fat.
If you are serious about reducing belly fat and body weight, you should monitor the source of fat and carbohydrate. Choose smart-carbs which you get from fresh vegetables, fruits, whole grain foods, low fat milk and yogurt. Eating healthy fats which is found in olive oil, fish, and nuts is better than consuming fats from red meat, butter and vegetable oil.
Eat protein and fiber rich diets
Protein is one of the essential nutrients which are required by our body. It’s used in building body organ, skin and muscles and hence it is also called as the building block of the body.
Eating protein and soluble fiber rich food helps you lose weight much effectively. Multiple studies and observations suggests, that those who eat high protein and high fiber diets reduces belly fat and body weight much faster than those eating low protein diets.
Another advantage of eating high protein diet is that it releases certain hormones which keeps you fuller for long hours and thus reduces your appetite. Less appetite means low consumption of other types of food and that certainly helps in reducing belly fat and body weight.
But just be sure when choosing the high protein diet because you don’t want to end up consuming plenty of calories and saturated fat.
Some of the most effective high protein diet includes seafood, beans, egg, soya chunks, nuts and seeds like almond and walnut. You may like to eat salmon fish which has omega-3 fatty acid and beans for the fiber and protein, oatmeal etc. For fiber you should eat broccoli, split peas, lentils, black beans and sprouts.
How much of protein do we need daily? Well that depends on your body weight, activity and other factors like your health condition etc. In general, for a healthy human being, 0.8 grams of protein per kg of the body weight is ideal.
Stress can be seriously bad for your health. We usually assume that when you are in stress, you won’t feel like eating, but the fact of the matter is, stress can increase your hunger and you may end up eating more.
Stress hormones, not only increases your appetite, but it may cause drop in blood sugar level as well. When blood sugar level goes down, you feel like eating, fatty and sugary stuff, which will further worsen your effort of losing weight.
Researchers have observed that, there is a relation between uncontrolled stress and belly fat distribution. When you are stressed, your body produces cortisol which is basically a hormone. This hormone can trigger the appetite and you suddenly feel hungry.
If you already have excess body fat, and you are stressed, then chances are you will accumulate more belly fat and hence, you should avoid stress at any cost.
Track and monitor your calories consumption
Calories are essential for your body to perform activities. But excess calorie consumption can be seriously bad for your health. It is essential to track and monitor your calorie consumption, especially when you want to get rid of body fat and weight.
There are various types of fitness app and bands that help you track the number of steps you have taken and total calories you’ve burned.
How much of calories your body requires depend on your age, gender, activity and other factors. But in general for men 2500 calories and for women about 2000 calories are standard daily consumption limit. When you cut on this limit by consuming less or burning through workout, you start losing weight and body fat.
Workout 6 days a week
I am sure you know this. If you want to lose weight and reduce belly fat, you have to do some workout. But that does not mean you have to join a gym. You can do normal cardiovascular exercise at home or outdoor. Brisk walk followed by some free hand exercise can be very effective in losing body weight.
Normal exercise of 30 to 45 minutes every day is very good for your health. Studies suggest that daily cardio workout for 30 to 45 minutes can help you lose body fat much effectively. And not only the belly fat, but it helps burn fat from all areas of your body.
To begin with, start moderately, go for a walk and increase the intensity and duration as you get comfortable. Take fresh air, meet new people and start your day with enthusiasm for stress is not good for your body and health.
According to this study, that short sleep duration could cause weight gain and obesity, especially in adult. In order to examine the association between weight gain and sleep, they observed different subjects and concluded that those who slept for more than 7 hrs were less likely to put on weight that those who slept for less than 5 hours every night.
They concluded that sleeping less than 5 hours per night can cause obesity and weight gain, especially in women.
If you are serious about losing weight and belly fat, you should get good restful sleep for 7-8 hours every night.
Continuous weight gain can cause multiple diseases and health issues. Especially the belly fat which is directly connected to diabetes and other cardiovascular and liver diseases. If you have accumulated belly fat then you should get rid of it immediately.
In order to reduce belly fat and body weight at home, all that you have to do is;
- Give up sugary and fatty food products
- Eat less of carbohydrates and fat
- Eat more protein rich and fiber rich food
- Sleep well
- Take no stress
- Daily workouts and cardio exercise
- Monitor your calories
Eating right and adopting healthy lifestyle is essential for a healthy body and mind.
If you are serious about losing body weight and reducing belly fat, you should start following all of the essential tips we have discussed above.
What else do you think one should do to get rid of belly fat and extra body weight?
Eliana the chief editor at bodyandbeans is a professional yoga instructor and a fitness freak. She has done her master’s in history from Kolkata University. She is passionate about healthy eating and living practices.