Belly fat, also known as visceral fat is very dangerous and if left unchecked can cause you serious harm ranging from type 2 diabetes, heart diseases, etc.
Losing belly fat can be difficult so we’ve put together safe and scientifically proven ways to do just that.
Read also: 10 leading causes of weight gain and obesity
Table of Contents
- 1 Increase Your Intake Of Soluble Fiber
- 2 Stay Away From Foods That Contain Trans Fat
- 3 Reduce Your Intake Of Alcohol
- 4 Increase Your Intake Of Food Rich In Protein
- 5 Manage And Reduce Your Stress Level
- 6 Reduce Your Intake Of Sugar
- 7 Try Exercising
- 8 Sleep Well
- 9 Increase your intake of fatty fish to at least once every week
- 10 Addition of apple cider vinegar to your diet
- 11 Try intermittent fasting
- 12 Exchange some of your cooking fat/oil for coconut oil
- 13 Combination of different methods
Increase Your Intake Of Soluble Fiber
This type of fiber helps you lose weight by making you feel full which stops you from eating more than you should. Good sources of soluble fiber include avocados, blackberries, legumes, etc.
Stay Away From Foods That Contain Trans Fat
Trans fat is created when hydrogen is pumped into unsaturated fats such as soybean oil. Trans fat can be found in some margarines and spread. It is also added to some packaged foods.
Reduce Your Intake Of Alcohol
Studies have linked central obesity to heavy consumption of alcohol. Reducing your intake of alcohol will go a long way in reducing your waist size
Increase Your Intake Of Food Rich In Protein
The intake of protein increases the release of the fullness hormone which reduces your need to eat much and makes you feel fuller. Foods rich in protein are eggs, fish, meat, nuts, etc. Make sure you include protein-rich foods at every meal.
Manage And Reduce Your Stress Level
Too much stress triggers the production of cortisol by the adrenal gland. Cortisol, also known as ‘stress hormone’ increases appetite which makes you eat too much and sometimes what is termed as ‘comfort food’. Involve yourself in pleasurable and relaxing activities such as yoga or meditation.
Reduce Your Intake Of Sugar
Reducing your intake of sugar and sugary foods/drinks will help in cutting back on your intake of fructose which has been linked to chronic ailments and diseases which include heart diseases, diabetes, obesity and fatty liver diseases.
A human being should strive to get at least 7-8 hours of sleep every night. If you don’t get adequate and restful sleep, there is every possibility of you gaining weight that you don’t need including belly fat.
Increase your intake of fatty fish to at least once every week
Fatty fish is rich in protein and omega-3 fats that protect you from disease and helps you reduce visceral fat. Eat at least 2-3 servings of fatty fish every week. Good types of fatty fish that contain protein and omega-3 fats include mackerel, salmon, herring, sardines, etc.
Addition of apple cider vinegar to your diet
Apple cider vinegar contains acetic acid which has been proven to reduce abdominal fat. Taking 1-2 tablespoons of apple cider vinegar everyday is perfectly safe
Try intermittent fasting
Fasting is an eating pattern that cycles between periods of eating and periods of fasting. Try fasting for 24 hours once or twice a week, 16 hours everyday, eating all your food within an 8 hour period, etc.
Exchange some of your cooking fat/oil for coconut oil
One of the healthiest fats you can eat is coconut oil because the medium-chain fats contained in it help to boost metabolism, reduce the amount of fat you store which results from high calorie intake and because coconut oil is still high in calories you should not add extra fat to your diet, instead of that, replace your fat with coconut oil. Taking at least 2 teaspoons a day will help boost loss of belly fat.
Combination of different methods
If you think that choosing one method out of this list will help, you may not be wrong, but to achieve quicker results, try combining different methods, you will be thankful you did.
Do you know of other safe methods? Kindly drop them alongside your comments and questions in the comment box. Do not forget to hit on the share buttons.