How to reduce belly fat
Belly fat is more than unsightly, it is dangerous. Visceral fat releases a hormone that causes diabetes and inflammation. It’s also linked to cardiovascular disease, breast cancer, and gallbladder issues. The only way to get rid of belly fat is to eat certain foods and exercise.
Miracle cures, pills, and surgery won’t help. Belly fat is very responsive to diet and exercise. By eating these foods, you will see results very quickly. And the best part is, you’ll feel better overall.
1. Drink More Water and Unsweetened Tea
Stop drinking sweetened drinks immediately. This includes sugar and artificial sweeteners. Drink plain water, unsweetened tea, black coffee, and green tea for maximum benefit.
You must avoid sugar because sugar is made, in part, of fructose. Your liver can’t metabolize much fructose and turns extra into fat and stores it in your belly. Artificial sweeteners cause cravings.
These four beverages are known to stop dehydration and may increase your metabolism.
2. Stop Eating Sugar
Now stop eating sugar/artificial sweeteners. It’s going to be tough! But losing dangerous belly fat is worth it. Eliminating sugar means no more soft drinks, fruit juices, cookies, pastries, and candy bars.
It also means reading labels. You might eat a healthy salad, but your salad dressing is probably packed with sugar. So is your ketchup, barbeque sauce, and even mustard.
Open your cabinets and randomly pick out a favorite. The odds are there is a lot of sugar in it, but it may be listed under one of sugar’s many names.
3. Eat Fruit
Soothe a sweet tooth by eating fruit. At first, you may crave a lot of fruit, but that wears off. Fruit also contains many healthy vitamins and anti-oxidants.
Fruit is healthy, even through it contains sugars, because fruit generally comes in a single serving size, chewing makes your brain release hormones to make you feel full, and fruit contains fiber.
Fiber makes you feel full longer and you won’t eat as much.
4. Eat Your Veggies
Eat raw, steamed, or roasted veggies. Veggies contain vitamins, minerals, anti-oxidants, and other important nutrients. Eat the rainbow – red, orange, yellow, green, blue, indigo, and violet veggies each contain different nutrients. Like fruit, veggies contain a lot of fiber and it will take longer for you to digest them.
Don’t add butter, cheese, mayo, or commercial dressing to your veggies. If you roast them, use olive or coconut oil for added health benefits.
5. Eat Meat
Lean meat like beef, chicken, whole eggs, and fish are winners in the belly fat fight. Plant based proteins like beans, legumes, quinoa and seitan are also excellent for belly fat loss.
Studies show that the more good quality protein you eat, the less belly fat you have. Obviously, you can get too much of a good thing, so try for about 5 ounces a day.
This doesn’t include processed meats. These are full of additives linked to cancer and contain a lot of salt. Too much salt causes bloating and will offset any weight loss.
6. Avoid Refined Carbs
You will want to avoid carbs. Fruits, grains, vegetables and milk products are carbohydrates. Not all carbs are created equally. Refined carbs must be avoided to lose belly fat.
Refined carbs are metabolized into sugar and from sugar to belly fat. They’ll also increase your appetite. Cutting refined carbs leads to a quick reduction in water weight. Limiting carbs increases loss of belly fat.
Refined carbs include beer, white flour/bread and rice, pastries, sodas, snacks, pasta, sweets, and breakfast cereals.