Belly fat is the hardest to lose but what is even worse is that it comes with a series of potential health issues. If you are wondering how to reduce belly fat, then here’s some good news. With some changes in your lifestyle and consistent effort, you can eliminate belly fat and become a healthier version of yourself.
How to Reduce Belly Fat: The Science
Before we get into how to burn belly fat, we must try and understand why it is so hard to lose.
The reason for fat build-up in your belly is simple. You are possibly consuming a lot more calories than the body is using up. However, losing belly fat is harder because the number of fat cells is very high. These cells do not respond to lipolysis or fat breakdown as efficiently either. The main reason for this is the type of receptors that are present in fat cells.
These receptors are called alpha-receptors. Other types of fat cells contain beta-receptors which are faster when it comes to releasing fat. So, for those trying to understand how to lose belly fat fast, the answer lies in lower calorie consumption and amping up your physical activity to burn more calories.
15 Tips to Lose Belly Fat
It is best to learn how to lose belly fat naturally. This not only gives you long-lasting benefits but also prevents the chances of any secondary health issues.
Here are 15 tried and tested tips for anyone struggling with the question of how to reduce belly fat:
1. Increase Your Fiber Intake
Fiber is one of the most important nutrients for you if you are figuring out how to lose stomach fat. Fiber helps the body digest food better. It provides the roughage that you need for the food to pass through the gut slowly. This improves nutrient absorption and also keeps you satiated for longer, preventing unwanted food cravings.
2. Find Clean Calorie Sources
The term calories are often misunderstood. Your body needs calories in order to function properly. Calories are nothing but a measure of energy that you get from your food. Now, there are certain foods that give you a lot of empty calories and they cannot really be used by the body.
They are stored in the body as fat. On the other hand, getting your calories from clean food sources like fresh produce is the best way to prevent fat deposits and also lose that belly fat faster.
3. Intermittent Fasting May Work
How to reduce stomach fat by changing the way you eat? You do not have to get into any crash diets or eliminate food groups from your diet entirely. Just changing the interval between your meals can significantly aid weight loss. Intermittent fasting is a great way to help your body burn all the stubborn fat faster.
By increasing the gap between your meals, you force the body to use up stored fat for all its functions. In your eating window, you can include a variety of foods making this diet plan more practical and easier to follow.
4. Consume Metabolism-Boosting Beverages
The metabolic rate is the scale at which the body uses the calories derived from your diet. Some beverages like coffee and tea have a thermogenic effect on the body. This means that they are able to boost the body’s ability to use the calories, making it more efficient in burning fat.
Adding these beverages in between your meals makes you feel more energetic and helps you control your appetite as well.
5. Include Apple Cider Vinegar in Your Diet
Apple cider vinegar has become the center of attention in recent times because of its immense weight loss benefits. If you are wondering how to lose belly fat naturally, it is quite simple – add 1-2 tablespoons of apple cider vinegar to your diet.
It not only helps burn stored fat but also suppresses your appetite to make it easier for you to stick to a low-calorie diet. You can add a tablespoon to a glass of water or drizzle it over your salads to make a delicious dressing.
6. Eat Probiotics
The human digestive system is home to many microbes that form the gut microflora. These are beneficial microbes that promote digestion and boost your metabolism. Probiotics are foods that improve gut microflora. They are known to have various weight loss benefits. In addition to that, they improve your overall digestive and metabolic health.
7. Increase Omega-3 Consumption
Visceral fat is the more harmful type of abdominal fat, as it makes you susceptible to health issues like diabetes and high blood pressure. Omega-3 is known to reduce visceral fat, helping you become healthier and lose belly fat faster.
8. Increase Your Water Intake
The most important thing to remember if you want to know how to lose belly fat faster is to stay hydrated. Water helps in nutrient absorption and utilization. It also keeps you fuller for longer.
While we are on the subject of staying hydrated, you must also make sure that you do not have too many sugary beverages in your diet as they increase empty calorie consumption.
9. Sleep Well
Lack of sleep stresses your body. This causes a surge in the stress hormone, cortisol. The first response of the body in this case is to store as much fat as possible. So, everything that you are trying to lose belly faster will not be as effective as you want it to be if you do not get enough sleep.
10. Coconut Oil Helps
Coconut oil is particularly beneficial in reducing fat around the belly. This may be attributed to its high omega-3 content. You can try to replace other cooking oils with coconut oil to make your food healthier and tastier.
11. Eliminate Refined Carbs
Refined carbs include pasta, white bread, flour, and other sources. These food sources are high in their sugar content which is eventually stored as fat in the body. Instead, opt for other carbohydrate sources like oats or quinoa that also keep you feeling fuller for longer.
12. Reduce Sugar Intake
You cannot talk about how to reduce belly fat without mentioning sugar. The more sugar you consume, the more fat your body will store. This is because of the number of empty calories that are added to your diet. Instead, whenever you have a craving for something sweet, try to add a fruit or a healthier dessert option.
13. Increase Your Protein Intake
Protein is quite hard for the body to digest. The result of this is that more calories are used up when you increase your protein consumption. Adding foods like meat, eggs, lentils, and other protein-rich sources to your diet is a great way to cut down on belly fat. They also help you build muscle mass which contributes to higher metabolism.
14. Avoid Trans Fats
Trans fats are unhealthy fats that are normally derived from fried foods or fast food. It goes without saying that you need to avoid these foods as they do not have any nutritional value. They only load you up on empty calories that eventually end up in your fat cells.
15. Reduce Alcohol Consumption
Alcohol is very high in its calorie content. It is best to steer clear of alcohol when you are thinking about how to lose belly fat fast. A few drinks socially or during a celebration won’t harm. But if you consume alcohol on a regular basis, you must cut it down drastically.
Conclusion
Now you know how to reduce belly fat by making lifestyle changes. You also need to increase your frequency of physical activity or add other forms of workouts to your routine. A combination of cardio and strength training is most effective when it comes to reducing belly fat fast.
