There is nothing as displeasing as having an extra budge around your mid-section or a protruding tummy due to belly fat.
Not only does this extra budge caused by belly fat make clothes look uncomfortable, it can also make you feel less attractive about yourself.
But that’s not the worst of it, apart from belly fat looking displeasing on you, it can be harmful to the body and set you up for some serious health trouble – because belly fat that causes noticeable pouch could mean the presence of visceral fat ( a dangerous type of fat in the abdominal cavity).
More so, belly fat can contribute to heart disease, dementia, cancer, depression and many other diseases, if not curbed in time.
However, gaining belly fat is very easy but losing it can be a tough nut to crack. If you want it gone, it will take dedication, determination and a whole lot of patience. Remember your belly didn’t expand in one week, so you can’t expect it to slim down in that short time either.
Also, keep in mind that there is no magic way to lose belly fat. Pills, surgeries and miracle cures will not safely remove belly fat – but a healthy combination of diet and exercise can help get rid of it effectively and naturally.
Just like the 10 amazing tips we’ve provided below, they can help you get rid of that belly fat;
- Eat plenty of soluble fibre
Soluble fibres like avocado and legumes are known to aid weight loss. They keep you filled and also help reduce the number of calories your body absorbs from food.
However, here is the catch to how soluble fibre works, it absorbs water and forms a gel that helps break down food slowly, thereby making the digestion process smooth.
Advisable, it is recommended you eat high-fibre foods at least once daily.
- Eat more protein
Protein is an essential nutrient for weight control because the body burns more energy while digesting foods rich in protein.
Also, a high protein diet curbs large appetites and promote fullness which can help you avoid re-gaining the weight you have lost if you ever stop the weight loss plan.
However, be sure to include a good protein source in every meal, such as meat, fish, eggs, dairy – milk etc.
- Eat less carbs
Carbohydrates are needed for energy. That’s why you shouldn’t consume way more carbohydrates than your body needs.
However, one of the reasons for gaining belly fat is often caused by consumption of excess carbohydrate – which the body stores up as fat.
On a safe note, ensure you eat enough fruits and vegetables – and cut back on carbs like potatoes, pasta, rice, bread etc.
- Good bedtime routine
As sleep is very important to your health, so it is to your weight.
If you don’t get enough sleep Or if you get too much sleep you are more likely to gain more weight, including belly fat. This disruption in human circadian rhythm mostly interfere with the hormones that regulate appetite.
So, ensure you get quality sleep so you can wake up feeling refreshed.
- Avoid sugar-sweetened beverages
Sugar- sweetened beverages such as sodas, processed fruit drinks etc. can make you gain belly fat.
Sugary beverages can be worse than highly sugary foods because the brain doesn’t process liquid calories the same way it processes solid ones. So you’re likely to end up consuming too many calories that will later be stored as fat.
Replace sugar-sweetened beverages with healthy fruit juices and smoothies.
- Track Your Food Intake and Exercise
It is important to track your food intake, it will help you consume less calories than your body needs in order to maintain a good body shape.
To make this easier, you can create a food timetable to help guide your food intake.
Also, exercises like sit ups, crunches etc will help get rid of belly fat.
- Eat fatty fish every week
Fatty fish like Sardines and Mackerel are highly rich in protein and omega-3 fats.
On a positive side, fatty fishes contain high oil supplements that can significantly reduce belly fat.
However, it is recommended that fatty fishes are included in your diet at least 2-3 times a week.
- Add Apple Cider Vinegar to your diet
Drinking apple cider vinegar has a lot of health benefits, which includes lowering blood sugar levels and reducing abdominal fat.
Apple cider vinegar contains acetic acid, which helps improves diabetes and support effective weight loss.
It is recommended that apple cider vinegar be consumed at least twice a week.
- Maintain a good eating habit
Breakfast is the most important meal of the day and shouldn’t be skipped. Don’t skip meals, eat at the appropriate time every day, so your body is attuned to eating at a timeframe.
Advisably, carbohydrates are best consumed at lunch, it helps you stay strong and alert all day long. In addition, you should try as much as possible to eat at least 3-4 hours or eat early enough before bed time.
- Avoid foods that contain Trans Fat
Trans fat are usually found in some margarines, bread spreads and butters, they are also added to some packaged foods. However, they are unhealthy, and they cause belly fat.
To help reduce belly fat and protect your health, always ensure you read ingredient labels carefully before buying any product.
Also, you should stay away from products that contain trans fats, they are usually listed as “partially hydrogenated” fats on the ingredient menu.
In a nutshell, a good eating habit, an exercise routine and restful sleep daily can help reduce belly fat and maintain a good overall body weight. Avoid foods that contain unhealthy and drink a lot of water, healthy fruit juices and smoothies.