Belly fat is something that embarrasses you more than any other fat in your body. It makes your jeans feel that extra snug, and this sets you up for some serious health troubles. Obviously, you all want to know how to lose belly fat as fast as you can.
What exactly is Belly Fat?
The fat in your abdominal area or around the belly is what we call belly fat and normally everyone has it. Having belly fat is perfectly normal unless you have too much of it. Normally, the other body fat resides under your skin, but this particular fat is gathered at deep inside your skin in your lungs, heart, and liver. This particular fat is dangerous for your health and we call it “Visceral Fat.” And if you are curious about how to reduce belly fat then I must say that you better should be.
Why do you need to lose belly fat?
Visceral Fat can be a big problem, even for the thinner people. You need this fat in your organs because it provides sufficient cushioning for them so that they can work smoothly and do not damage. But if your organs have too much of it, then it becomes the real problem with serious issues. With too much of Visceral Fat inside your body, you are more likely to get diabetes, high blood pressure, heart diseases, dementia, and certain types of cancers like breast cancer and colon cancer.
The fat is not just there to sit inside your body and make you look uglier, it is an active part of the body and is responsible for making a lot of nasty and toxic substances inside your body, says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.
Therefore, “how to lose belly fat” is not just a problem, it’s a big problem.
Also Read: Top Foods That Help You Lose Weight
How to know how much belly fat do you have?
To know “how to lose belly fat,” you must know “how much belly fat do you have” and “how much do you need to lose.” One of the most accurate ways to find out how much belly fat you have is to get an MRI or a CT scan. Don’t worry, there are easier and cheaper ways to measure belly fat too.
Just wrap a measuring tape around you and check your girth while you are standing up. If you’re a female, the waist size must be less than 35 for the health’s sake, and if you are a male, then anything below 40 is okay for you.
Just remember big hips and thighs are much safer than having a big belly.
How to lose belly fat fast?
While I was researching for this particular article, I have found millions of people searching the internet for “How to lose belly fat in 2 weeks or 1 week,” “How to lose belly fat fast,” and all that stuff. Let me tell you one thing – this isn’t that easy. Yes, you will definitely lose some belly fat if you abide by some rules and good living habits, but to see a remarkable change, you must have to wait for the months to years. I am not saying that you will not lose any belly fat in 1 week or 2 weeks. You definitely will, but the results will be actually visible after a couple of months. So, the first thing you need to do is – Never Give Up!
5 proven ways to lose belly fat
Here are some proven ways backed by science that will help you in losing belly fat effectively and remarkably, only if you managed to cope up with all these ways listed below:
Cut-Off Sugar Completely
Any sugar, except for some natural sugar in fruits or other foods, is dangerous for your health, especially the artificial sweeteners that you use to add flavors in your food. If you see the chemical composition of sugar, it is half glucose and half fructose. The fructose can only be metabolized by the liver in any significant amount. When you consume a lot of artificial sugar, the fructose is over-loaded in your liver and this fructose is forcibly turned into the fat.
Most of the studies have revealed that the number one reason of belly fat is artificial sugar which is accumulated as belly fat inside your body. According to studies, the number one reason for obesity in children is artificially sweetened beverages like Coke, Pepsi, and Packed Juice etc.
For cutting the artificial sugar completely from your food, start reading the labels and buying products accordingly.
Eat More Protein, Less Carbs, and Fats
When it comes to losing weight, there is nothing that can outdo the protein. It is the most important macronutrient for both gaining and losing weight and comes with the long term effects. Protein has been proved to control the sugar cravings and makes you eat less resulting in a reduction of 441 fewer calories per day. The regular consumption of protein has also resulted boosting your metabolism by 80-100 calories per day.
On the other hand, you must try to lower your carb and fat intake. Yes, carbs are also necessary somehow but you must limit their intake and consume them, only in the breakfast. And when it comes to fat, try to cut it as much as possible from your diet.
If your goal is weight-loss, then protein can help you achieve is as efficiently as possible. Not only that, it helps you maintain ideal body weight for the really long time.
Eat Fiber-Rich Food
It has been scientifically proved that eating a lot of fiber helps you lose weight. But at the same time, it is very important for you to know that each and every fiber is not created equal. Some are more effective and advantageous than others. Basically, the fibers that are most soluble and viscous tend to have more impact on your weight loss than others.
The best way to get fibers is from fruits and vegetables. Eat a lot of fruits and veggies in variety. Some fruits and veggies are richer in fibers than others such as broccoli and kale. You must also try some cereals like oats and pulses too. All fiber-rich foods help you to get rid of belly fat.
Get a physical workout routine
When someone asks me how to get rid of belly fat, the first thing I tell them to go and workout. The physical workout is very necessary for you whether you are fat or slim. And if you want to reduce the size of your belly by losing belly fat, then you can’t afford to miss a workout at any cost. There is no alternative for this.
However, you just need to keep in mind that I am not talking about abdominal workout here. Spot reduction is not possible at all and doing a lot of crunches and squats will not take the fat off of just your belly. It will have an impact on your overall body.
Aerobic exercises have shown to be most effective for losing belly fat. So, try running, swimming, and cycling along with the crunches, squats, and planks if you desire to lose the belly fat fast.
Sleep for at least 8 hours a day
Sufficient sleep is the most important thing especially when it comes to losing weight. Science and expert suggest that you must sleep for at least 8 hours a day if you want your body to function properly. Lack of sleep causes the stress and decreases the metabolism. No matter how hard you are working out and how healthy are you eating, nothing would work as efficiently as they should unless you are not getting a proper sleep.
Moreover, over-sleeping too is not good for your health. Try not to sleep over 9 hours on weekends and do not skip your workout at all.
If you follow all the above-mentioned steps for reducing the belly fat, you will definitely start experiencing significant changes and results within a month.