The estimation of belly fat is done through the measurement of the waist circumference. You can simply do this at home with a tape measure. Anything more than 35 inches in women and 40 inches in men is referred to as abdominal obesity.
In case you have plenty of extra fat around the waistline, you require taking some measures to eliminate it. Luckily, there are a number of proven strategies that have been shown to target fat in the tummy area more than other body areas. Here, an expert shares the tips to burn belly fat naturally at home.
1. TRACK YOUR MEALS
What you consume is crucial to the amount of tummy fat you have. But most people lack the knowledge of what they are consuming. People normally think they are consuming a low-carb, high protein, or some other healthy meal, but usually under- or overestimate.If you want to optimize your diet, it is critical that you track your foods for some time. However, this fails to mean that you measure and weigh everything for all your life. You can do it for a few days in a row so that you can determine where changes are crucial.
In case you want to increase the intake of protein to 30 percent of calories, merely consuming foods that are richer in protein will not suffice. You require measuring and fine-tuning to reach your objective. You can use online calorie calculators as well as online apps and tools to track what you are consuming.
Doing this every few months by weighing and measuring everything you eat will aid you in seeing your diet. In this way, you will know where to make adjustments that will help you in burning abdominal fat.
2. WORK OUT
Exercise is essential for many reasons. If you want to avoid conditions as well as live a healthy and prolonged life, you need to do exercises. While there is are a lot of benefits you can enjoy from doing exercises, minimizing belly fat is one of these amazing advantages.
But beware that exercise, in this case, does not refer to abdominal exercises. This is because losing fat in one place, also referred to as spot reduction is not possible. Hence, performing numerous ab workouts will not help you to burn belly fat.
According to research, participants performed abdominal exercises for 1.5 months, but there was no measurable effect on the amount of fat in the abdomen or waist circumference. However, there are some other types of exercises that can prove effective.
Studies have shown that aerobic exercises, such as swimming, walking, and running have helped in reducing significant amounts of tummy fat. A particular study discovered that exercises entirely prevented individuals from regaining tummy fat after losing weight, showing that exercises are especially critical in the maintenance of weight.
Exercises also result in minimized inflammation, reduced levels of blood sugar, and other improvements in all metabolic abnormalities related to excess tummy fat.
3. EAT FOODS WITH HIGH FIBER LEVELS
Dietary fiber is mostly plant matter that cannot be digested. Many people claim that consuming plenty of fiber can assist you to lose weight. While this is true, it is critical to remember that not all fiber is made equal.
The kinds of fiber that have an impact on your weight are viscous and soluble fibers. These fibers usually combine with water to create a thick gel that sits in your digestive system.
This gel slows the movement of food through your gut and reduces the speed of digestion and nutrient absorption. As a result, you will feel full for longer and have decreased appetite.
According to a study, an extra 14 grams of soluble fiber per day was linked to a 10 percent reduction in calorie intake and weight loss of 2 kg over 16 weeks. In a study that lasted for five years, consumption of 10 grams of soluble fiber daily was related to a 3.7 percent decrease in the amount of tummy fat.
The ideal way to consume more fiber is to eat plenty of plant foods such as fruits and vegetables. Legumes are also an excellent source, together with cereals such as whole oats.
Additionally, you could attempt eating a fiber supplement called glucomannan, which is one of the top viscous fibers. Several studies have shown its capacity to burn belly fat.
4. AVOID CARBS
Carb restriction is one of the most effective ways to lose body fat. Numerous studies have discovered that when people avoid carbs, they lose both appetite and weight. Research shows that low-carb diets result in 2-3 times more fat loss than low-fat diets.
This happens even when you consume as much as you want, as compared to those who avoid fats and calories as well as stay hungry for longer. Low-carb diets also result in a fast decrease in water weight, which offers people almost immediate results. A scale difference is usually noticed within 1-2 days.
Many studies reveal that diets low in carbohydrates mainly target the fat in the tummy, and around the liver and other organs. This means that tummy fat is hazardous and promotes diseases. Just keeping away from refined carbs such as white bread, sugar, and candy is enough, particularly if you consume a lot of protein.
But if you need fast weight loss results, you require reducing your daily carb intake to 50 grams. This will put your body into ketosis, kill your appetite, and make your body to start burning main fats for fuel. Low carb-diets will not only burn belly fat, but they will also prevent type 2 diabetes.
5. EAT MORE PROTEINS
Protein is an essential macronutrient during the process of losing weight. It has been proved to reduce cravings by 60 percent, improve metabolism by 80-100 calories per day, and aid you in consuming up to 441 calories every day.
If you want to burn belly fat, then increasing protein in your meals is the most effective adjustment to your diet. In addition to losing weight, proteins will aid you in weight maintenance in case you stop trying to lose weight.
According to research, the quality and amount of protein eaten were inversely associated with belly fat. This means that participants who consumed better and more proteins had less fat in the belly. Another research revealed that protein was related to a significantly decreased risk of tummy fat gain over 5 years.
The study also revealed that refined carbs, as well as oils, were related to high amounts of tummy fat, but vegetables and fruits were associated with minimal tummy fat. Most of these studies showed protein was effective when consumed at 25-30 percent of calories.
Therefore, try increasing your consumption of foods that are high in protein, like dairy products, meat, legumes, fish, nuts, seafood, and whole eggs. They are the best sources of protein. If you face a challenge in consuming sufficient protein, then take a quality protein supplement such as whey protein, which is a convenient and healthy way to increase your overall intake.
Additionally, consider cooking with coconut oil. Research shows that consuming two tablespoons daily affects the reduction of tummy fat.
6. AVOID SUGAR AND SUGAR-SWEETENED DRINKS
One of the unhealthiest foods includes added sugar. Studies reveal that added sugar causes some harmful effects on your health. Sugar is 50 percent glucose, 50 percent fructose, and fructose can only undergo metabolism in the liver when the amounts are significant.
When plenty of sugars are consumed, there is an overload of fructose in the liver, which is forced to convert it into fats. Research has discovered that excess sugar, especially due to high amounts of fructose, can result in high amounts of belly fat and liver fat.
Some researchers believe that this is the central mechanism behind the harmful effects of sugar on your health. The high amounts of tummy fat and liver fat results in insulin resistance as well as other metabolic problems.
In this case, liquid sugar has worse effects. Solid sugars are registered by the brain differently from liquid sugar. Therefore, when you consume sugar-sweetened beverages, you end up consuming more overall calories.
According to research, sugar-sweetened beverages are related to 60 percent increased risk of childhood obesity, for each serving per day. Ensure you reduce the quantities of sugar in your diet and entirely avoid sugary drinks. This includes sugary sodas, high-sugar sports drinks, sugar-sweetened beverages, and fruit juices.
Remember that this does not apply to whole fruits, which are nutritious with a lot of fiber that controls the negative impacts of fructose. The quantity of fructose you consume from fruit is negligible as compared consumption of foods that are rich in refined sugar.
If you intend to reduce refined sugar, then you require reading labels. Even foods that are labeled health foods can have high amounts of sugar.
If you want to be healthy and have an appealing body, then you need to burn your belly fat with these scientifically proven strategies. They are not just effective, but they are also natural.
Whether it is avoiding carbs, doing exercises, increasing protein in the diet, avoiding sugars, increasing soluble fiber in your food, or tracking our meals, your belly fat will disappear in no time.