7 Ways To Lose Belly Fat Easily at Home.
It is not the fat under the skin, but rather the fat around the abdominal region that one should be concerned with. Belly fat is a good indicator of a person’s health. That is why even if you are not bulky but yet have significant extra fat around the belly, you should take immediate steps to lose it.
1. Say No To Sugar-Sweetened Drinks
Eating high quantity of refined sugar forces the liver to turn fructose into fat. This is proven by science. Many studies show that ingestion of high amounts of fructose is associated with greater fat accumulation around the abdominal region.
Many experts believe this is the reason why sugar is so detrimental to health: it leads to increased fat accumulation in the belly area and greater amount of liver fat, which in turn causes insulin resistance and consequently several metabolic problems.
Sugared drinks however are even more harmful for our body because our brain does not register liquid calories derived from sugar-sweetened drinks the same way it registers solid sugar calories.
2. Eat More Protein
A protein-rich diet can help you eat as many as 441 fewer calories in a day.
• It reduces craving by as much as 60 percent.
• It boosts metabolism by no fewer than 80 to 100 calories every day.
3. Do Moderate To High-Intensity Aerobic Exercise
Regular exercise is great for health, what you may not know is that not all exercises have the same effect on belly fat. Aerobic exercise is important for those whose focus is not only weight loss, but weight management for the long term.
4. Consume Fiber-Rich Foods, Especially Those High In Viscous Fiber
Increasing the intake of fiber aids weight loss, but not all fiber types have the same effect. From the weight loss perspective, viscous fiber is the best because it binds water, forming a dense gel in the gut which slows the rate of digestion.
In one study done, consuming am extra 14 grams of fiber a day is linked with 10 percent fewer consumption of calories and 2 kg weight loss over a period of two months!
5. Cut Down Intake Of Carbohydrates
When you eat less carbs, your appetite reduces and the end result is that you lose weight. This has been proven in many studies. Several randomized controlled trials reveal that those who are on a low-carb diet lose twice or thrice the weight lost by those eating a low-fat diet.
To begin, start to reduce your consumption of refined carbs, these are carbohydrates present in pasta, white breads, etc. If you are aiming to lose weight, you should limit your consumption of carbohydrates to not more than 50 grams in a day.
6. Track What You Eat
Maintain a food diary. It will help you identify unhealthy eating patterns and to adopt better, healthier eating habits. Another thing you should do is to read food labels.
7. Enjoy An Egg-Based Breakfast
Eggs are a great food source to start your morning. According to a study, replacing a grain-based breakfast with eggs can help you lose more calories in a day. If you are not a fan of eggs, have any other food that is rich in protein for your breakfast.