- For many people, losing weight and shedding belly fat can seem like a challenge requiring months of dedication and hard work.
- While it’s true that it may take some time and effort on your side, nowadays, there are a few super simple tips that you can use to accomplish quick and effective results.
- Forget about endless hours in the gym and restrictive diets that make you hate food. With modern medicine, we now understand every minute detail of weight loss and the means to make things happen without unnecessary hassle.
- By committing to shedding your belly fat with a balanced diet and an effective exercise routine too, you’ll not only be reshaping your body but also strengthening your overall health.
Belly fat is usually a sign that our internal organs such as the liver, intestines, and stomach are also becoming fatty. We know this as visceral fat. Recently, numerous studies show that when in excess, it can cause serious health problems. It also has a higher risk of thrombotic incidents, hypertension, insulin resistance, type 2 diabetes, and even cancer.
The first step to shedding this atrocious belly fat is to devise a balanced and healthy diet plan. However, there are other critical things you should know to help you achieve your goals faster. Keep reading to learn more!
Top 5 Ways to Lose Weight and Shed Belly Fat
Stick to a Low-Carbohydrate Diet and Focus on Fiber. Many people think that since they want to get rid of their fat tissues, they should cut down on fats entirely. However, this is a big misconception because when in excess, carbs also turn into a reserve in the form of fat tissue. A comprehensive meta-analysis from 2012 confirms that low-carb diets are more beneficial for weight loss than low-fat ones.
Another critical aspect of any weight loss diet is eating plenty of soluble fiber. These are indigestible carbohydrates that slow down the food passage to normalize bowel movements and health, lower cholesterol and regulate blood sugar levels. Additionally, fiber makes you feel fuller and will cause you to consume less food. Foods rich in fiber include beans, whole grains, nuts, brown rice, and various fruits and vegetables.
Furthermore, make sure to consume lots of protein to help build and retain muscles during your weight loss journey. Protein decreases appetite, makes you feel full, and fastens your metabolic rate. Great protein sources include eggs, fish, meat, dairy products, whey protein, and beans.
Stay Physically Active and Lift Weights. Once you’ve settled on a balanced and healthy diet plan, it’s time to start taking up sports. Whether it’d be hitting the gym, swimming, cycling or running, it’s up to you. Pick your favorite sport and start practicing it at least three times a week. In any case, when trying to lose weight, exercise frequency is usually more important than intensity.
Focus on aerobic exercises (cardio) to burn calories and significantly reduce belly fat. Once you’ve gotten the hang of it and your body’s gotten more used to regular physical activity, you can start lifting some weights.
Resistance training or weight loss is critical for preserving and building muscle mass. When losing weight, you’ll inevitably lose muscle tissue too. Nonetheless, lifting weights can help you retain more muscle in the process.
For taking up any sport that’s new for you, it’s always best to get professional advice and guidance from a certified personal coach.
Avoid Sweetened Products at All Costs. Consuming too much sugar is perhaps the number one reason for gaining weight. What’s more, it has a strong link with type 2 diabetes, heart diseases, endocrine disorders, and even cancer.
The problem is that even if you avoid foods high in sugar, such as candies and cakes, many foods contain hidden sugars. Examples of foods and drinks which are surprisingly high in sugar include yogurt, fruit juice, sports drinks, granolas, flavored coffee, iced tea, protein bars, pre-made soups, and breakfast cereals. It’s paramount to read labels and estimate calories. Avoid these foods at all costs to make sure they’re not slowing you down and making you lose progress.
Dietary supplements can be a great complement to any healthy diet and exercise plan. Modere Trim reviews seem positive in terms of stimulating weight loss and overall well-being. Maybe you should give it a try?
Reduce Stress Levels. Chronic stress constantly triggers your adrenal glands and produces spikes in cortisol and adrenaline. Studies conclude that cortisol can stimulate appetite and directly predispose the body towards building up hazardous visceral fat.
Furthermore, it turns out that people who already have more visceral fat than usual tend to produce more cortisol following chronic stress.
To reduce stress levels and indirectly affect belly fat, find your sources for stress and minimize their effect on your mind. Do more of what will make you happy and engage in pleasurable and relaxing activities.
Cut Down on Alcohol. Alcohol can significantly slow down your progress and is very detrimental to your overall health. High in calories, it’s a huge risk factor for building up belly fat and obesity in general. There’s no need to give up on it, but try to limit it to one drink a day.
Furthermore, apart from weight gain, studies link alcohol with heart problems, liver diseases, depression, anxiety, and brain damage. Do yourself a favor and limit your intake.
Getting a flat belly will not only boost your looks at the beach but will also benefit your overall well-being. Since numerous studies link visceral fat with diseases, shedding belly fat is one of the best things you can do for yourself.
Massage therapy, yoga, and meditation are some of the more popular methods that work for many people. To further support your weight loss journey, consider taking one of the natural top weight loss supplements and see how you tolerate it.