Belly fat not only makes you look older than you actually are but it is also harmful to your health. A fat belly can lead to diseases such as type 2 diabetes and heart problems. So, it might be a good idea to burn excess fat if you want to live a long and healthy life.
You can easily find belly fat by measuring the circumference of your waist. You can easily measure your waist at home with the help of a measuring tape. A waist measurement that is more than 35 inches in females and 40 inches in men falls in the category of as obesity as per experts.
Experts Explain Six Methods To Burn Belly Fat Naturally At Home
In case you have some extra fat on your waistline, then it is about time you start doing something to get rid of it. Good news for you is that there is no shortage of effective ways to get rid of that stubborn fat stored up on your belly. And we are going to discuss some tips to burn belly fat that are proven and recommended by experts.
1. Keep track of your meals
Your food intake can significantly affect the amount of body fat on your waist. But most people don’t really think much about how much food they are consuming per day. People have an idea in their mind that they are eating a low carbohydrate, high protein, or some other kind of diet but they don’t know the correct amount that they eat on a daily basis. If you want to find out how much food you eat, you will have to track your meals every day. Once you have measured how much you are eating for a few days, you can adjust your food intake. Don’t worry; you will not have to track your meals once you have found out the right food intake for yourself.
If you find that you are not getting enough protein from your diet, then simply add more protein in your diet by eating protein-rich foods. You will have to adjust your daily food intake carefully so that you can get the correct amount of every nutrient. There are plenty of calorie and nutrition calculating apps that can help you figure out how much are you really eating.
You can check your food intake every few months to make sure you are not overeating to stay clear from obesity.
Exercise is a great way to lose belly fat and to make sure you live a healthy and active life. But of all the benefits you can get from exercising regularly, fat loss is the one key benefit that we are going to focus on here.
But before we begin, keep in mind that to lose weight from your belly you can’t just do a lot of crunches. Because spot fat reduction is a myth and you can’t just burn fat from one specific part of the body by targeting it through exercise.
According to one study where people were told to do abdominal exercises for 1.5 months, but they experienced no difference in the amount of belly fat. But there is a combination of exercises that works wonders for burning belly fat.
Aerobic workouts such as swimming, walking or jogging, and running have been proven to burn belly fat. Another study showed that aerobic exercises also prevented people from regaining the fat on their tummies.
Other than burning fat, exercises also play a key role in getting rid of inflammation, reducing blood sugar, and improving metabolism rate.
3. Eating foods that are high in fiber
Dietary fiber is almost entirely based on plants, and it is a great way to lose weight. However, you have to be careful when it comes to the kind of fiber you are consuming.
The type of fiber that improves fat burning is the soluble kind that combines with water and aid in the digestion process.
Soluble fibers sit in the digestive system and slow down the process of food passing from the digestive tract allowing for better absorption of nutrients and making you feel fuller for longer periods.
According to one study, if you add 14 grams of soluble fiber in your diet, it can lead to 10 percent less calorie intake, and you can lose up to 2 kg within 16 weeks. Another study that lasted 5 years concluded that consuming 10 grams of soluble fiber daily resulted in 3.7 percent less tummy fat.
The best way to add more fiber to your diet is by eating fruits and veggies. In addition to these, cereals with whole oats are also great sources of fiber.
4. Avoid eating too many carbs
Probably the easiest way to lose weight is eating fewer carbs. If you eat too many carbs, then it becomes the main cause of weight gain. Studies show that when people eat lesser carbs, they do not only lose weight, but they don’t feel hungry as often. Low carb diets have been shown to cause 2-3 times more weight loss as compared to low-fat diets.
Low carb diets also result in lower water weight by getting rid of excess water stored in the body. You can notice a difference in weight within 2 days of starting a low carb diet plan.
Studies show that low carb diets are effective in getting rid of fat from the tummy, liver, and other major organs. Just avoiding refined carbs such as white bread, sugar, and candy is enough to see results within a few days if you are also taking enough proteins in the diet.
If you are really serious about losing belly fat, then bring your carb intake to 50 grams per day. This will put your body in ketosis, and it will burn belly fat even faster while suppressing hunger.
5. Eat more proteins
Protein is a key nutrient when it comes to weight loss as it helps reduce food cravings by up to 60 percent. Protein also improves metabolism and helps you burn as much as 441 calories daily.
So, if you want to burn belly fat, adding protein to your diet is a smart choice. Moreover, protein can also help you maintain a healthy weight once you have successfully reached your ideal weight.
Research shows that both the amount and quality of protein being eaten effect your belly fat. People who eat better quality proteins in recommended amounts had less fat on the belly.
The study also showed that refined carbs and oils were directly linked to an increase in belly fat, but fruits and veggies were associated with lower belly fat. Moreover, the protein was effective in reducing belly fat when consumed at 25 to 30 percent of total calories.
So, if you are struggling with belly fat, try adding high protein foods in your diets such as dairy products, meat, fish, nuts, and seafood. These natural sources of protein are the best way to get your daily dose of protein, but in case you can’t get enough protein from these natural sources then you can use protein supplements.
6. Stay away from sugary drinks
It is not a surprise that sugar can increase your belly fat and have a bad effect on your overall health. Sugar is not easy to metabolize for our body as it is only processed in the liver when it is in high amounts.
When we eat too much sugar, it can overload our liver, and the liver starts to turn sugars into fats making your belly bigger. Sugars can also cause fat to build up on the liver. Studies have shown that high amounts of tummy and liver fat can lead to metabolism issues.
Liquid sugar is even worse than a solid one because our brain treats liquid sugar differently. This can lead to overconsumption of sugar without even realizing. And that is the reason why children that drink sweetened drinks have 60 percent more chance of being obese.
So, limit your processed sugar intake and eat fresh fruits if you want to satisfy your sweet tooth instead of sugary drinks.
Now that you know some great ways to get rid of belly fat, you shouldn’t have an issue getting rid of your tummy. And the best part is all of these techniques are inexpensive and easy to apply, but they are super effective at the same time.
If you follow these tips properly, we are sure you will have a flat and fat-free belly in no time.