In this article, we will tell you how to get rid of belly fat. The fat accumulation around your waist bothers you a lot. Belly fat is the most problematic thing to deal with. It is a metabolically active type of fat. It is also known as visceral fat. You look heavy due to belly fat. You should get rid of belly fat as it may lead to metabolic disturbances, diabetes, heart problems, inflammation, etc. The belly fat sits deep inside your abdominal cavity. Belly fat can be dangerous to your health. But you can lose your belly fat by following some traditional exercises, diet, and yoga. Depending on the size of your waist you can set a goal for you. One pound of fat is approximately equal to 3500 calories. So, you need to lose 3500 calories to lose one pound of fat. It will take some time to get back in shape. Keep yourself motivated and work hard to get a chiseled belly. We are sharing some effective weight loss strategies which you can take up to get rid of belly fat.
Effective and Efficient Ways to Lose Belly Fat
1) Eat Fruits and Vegetables to Burn Belly Fat
Fruits and vegetables provide you ample amount of vitamins, minerals, antioxidants and dietary fibers. You can have 2-3 cups of green leafy vegetables. You can opt for eggplant, cucumber, lettuce, tomatoes, peppers, cauliflower, broccoli and other starch-free vegetables. Fruits like apple, banana, citrus fruits, raspberries, blueberries, avocado, carrot, etc. are good for your weight-loss program. Avoid having fructose rich fruits like grapes, mango, etc. Green tea is also beneficial. Fruits and vegetables can help you lose your belly fat quickly.
2) Eat Proteins to Get a Flat Belly
Protein rich foods like chicken, salmon, yogurt, nuts, egg whites and lean meat can help you lose weight faster. Carbohydrates should be avoided. Protein rich food will not add fat to your body to that extent. It will keep you full for the whole day. Have smaller portions of grilled or boiled chicken and meat items. Protein plays a major role in muscle formation. It is the most important macronutrient when it comes to losing some pounds from your body. So, include a good amount of protein in your diet.
3) Avoid Sugar and Grains to Get Rid of Belly Fat
Sugar affects badly your metabolic rate. So, in order to reduce your waistline just cut down the sugar consumption. Ice-cream, pastries, cookies, etc. are loaded with calories which can widen your waistline. Sugar-sweetened drinks are more dangerous for your body. Soft drinks and packaged fruit juices contain refined sugar which leads to fat accumulation in your belly. Similarly, grains like wheat, rice, pasta, bread, etc. should be avoided. These contain carbohydrates which are easily digestible in your body. Hence, even after having a good amount of calories you feel hungry in an hour or two.
4) Aerobic Exercises to Lose Belly Fat
Exercise is very important for a healthy lifestyle. You should do workouts in the early hours of the day. Aerobic exercises are very easy to take up. Running, jogging, walking, swimming, etc. all are part of aerobic exercises. For proper weight maintenance, aerobic exercises are good to stick to. Add these exercises to your daily routine to remain in shape forever. It helps in regulating metabolism rate, blood sugar levels, and inflammation. Moreover, it will keep all the metabolic abnormalities at bay.
5) Track Your Food Intake to Lose Belly Fat
For optimizing your diet, it becomes a necessity for you to keep a record of what you are eating and in how much proportion. It gives you an idea of your progress in flattening your belly. These records can show you whether you are on a right track or not. Just have a look at your eating habits and check it every week for better analysis.
6) Don’t Skip Meals to Lose Stubborn Belly Fat
Skipping meals may add some extra pounds to your body. If you are not eating for a long time then your body goes into a catabolic state. In this state, the body starts conserving fat and break muscle tissues for compensating energy requirement. It is most likely that you get to consume more food after a long gap and will add up extra calories in your body.
7) Drink Water to Burn Belly Fat
Drinking water can help you lose belly fat. Drink 2-3 glasses of water before every meal. It will make you feel full which, in turn, compels you to eat less. Above all, water is an important constituent of our body and drinking plenty of water will help in regulating your metabolism. With increased metabolic rate you can burn more calories and lose more weight.
8) Eat at a Slower Pace to Lose Belly Fat
Eating your meal slowly can help you lose belly fat. Chewing food for a longer time can elongate the time interval in which you finish your food. Hence, you tend to feel full and can cheat on your food cravings. Your mind gets the signal that you are eating something in about 12 minutes or so. Thus, you can play this trick to cut some calories.
9) Sleep Well to Get Rid of Stomach Fat
A better sleep is necessary for maintaining a healthy lifestyle. You must sleep for 6-8 hours. It is also related to the fat storage around your belly. Your body needs some time to take care of the internal processes. It is found in a study that people who are sleeping for 6-8 hours gain less visceral fat than those who are sleeping only for 4-5 hours. A sleep-deprived person does not feel fresh and keeps on eating junk food to feel better. So, Sleep tight to get rid of belly fat.
10) Abdominal Exercises to Burn Belly Fat
Abdominal exercises can help you losing those extra pounds from your belly. Some of the popular abdominal exercises are side plank, walkout from the pushup position, alligator drag, etc. For a flat and toned tummy, these abdominal exercises can work wonder for you. Some people depend only on crunches for a flatter belly but doing these abdominal exercises will be more effective than crunches. As these exercises target the core area and more muscles are involved here so you get a toned figure. Furthermore, while doing abdominal exercises you burn more calories as compared to crunches.