Belly fat makes you look bad in every outfit you wear except a muumuu other than this it is associated with many serious health issues, such as diabetes, cardiovascular disease, and cancer. The fat that really causes the problem is the one that is in the abdominal cavity. This type of fat is called visceral fat, which stirs out hormones like cortisol and cytokines that affect your health. There is no magic bullet that can cut off your belly fat in a day except surgery. In this article, you will know how to lose belly fat gradually –
1. Avoid sugar especially liquid sugar
When you consume a lot of refined sugar, it gets difficult for your liver to metabolize the fructose that sugar contains as a result of which liver is forced to turn fructose into fat and this fat accumulates in the belly. Liquid sugar is even worse as it increases the risk of obesity more. Make a firm decision to minimize the amount of sugar intake and consider eliminating sugary drinks.
2. Add fat burning foods to your diet
There are some roots, spices, and vegetables that you can include in your belly fat diet to reduce weight. Garlic, onion, ginger, cayenne pepper, cabbage, tomato, and spices like mustard and cinnamon are some of the fat reducing food. This is the easy and fast way to lose belly fat. You can also consume a glass of warm water with lemon and honey daily in the morning in order to reduce fat fast.
3. Say bye-bye to stress
Stress leads to the gaining of abdominal fat this is because when you are under stress, your body releases a hormone ‘cortisol’. The rise in levels of cortisol is the main reason for abdominal fat. Increase your intake of Vitamin C, it helps to convert body fat into energy. It also blocks cortisol, thus vitamin C consumption is advisable for the reduction of belly fat.
4. Drink plenty of water
The Consistent drinking of water throughout the day pace up your metabolism and helps to flush out toxins from the body. One should aim to drink 8-10 liters of water per day.
5. Cut off beer
Those who have the habit of consuming beer on daily basis should discontinue this habit if they really want to lose belly fat. Of course, you can drink occasionally but in a limited amount.
6. Green tea for weight reduction
Green tea is very effective at reducing belly fat. The antioxidants found in green tea, called catechins, are more likely to lose belly fat. The tea is also known for boosting metabolism. Drink 2-3 cup of green tea daily. Its effect may double if the consumption of green tea is combined with exercise.
7. Dwell on fiber-rich food
Make sure you eat lots and lots of fiber. High fiber-rich food makes you feel full thus help you cut calories you consume every day, it also controls the cholesterol level of the body. High fiber foods have more benefits rather than just slimming down, it lowers your risk of cancer, high blood pressure, and heart attack.
8. Get 8 hours of sleep
Studies show that people who don’t get sufficient sleep are likely to gain more weight. 7-8 hours of sleep is sufficient for a day, neither more than 8 hours nor less than 7 hours. If you suspect you have any sleep disorder, consult a doctor and get the required treatment done.
9. Eat high-protein diet
High protein foods help in weight control, it releases a kind of fullness hormone PYY, which helps in decrease appetite. Studies show that people who eat more protein have less abdominal fat than those who do not. Some sources of protein are- eggs, beans, cereals, meat or nuts.
10. Avoid food contains Trans Fat
Trans fats are mostly found in packaged food. These fats are the cause of inflammation, heart disease, insulin resistance, and abdominal fat gain. So, before buying packaged food carefully check the ingredients it contains, and try to avoid trans fat.