Ways to Lose Belly Fat in 2 weeks - 10 Tips to Follow
Everyone has some belly fat and its normal. But too much belly fat can affect your health and expose you to obesity and even heart disease.
So not only is getting rid of your belly fat going make you look better, its also going to make you live healthier.
People with excess belly fat -visceral fat- are at an increased risk even if they look thin. Therefore, use of body mass index (BMI) to classify weight can be misleading. Deep belly fat - called “visceral” fat may be a big problem even to thin people.
You need some visceral fat to cushion your organs but too much of it may result to cancer and type 2 diabetes.
Losing belly fat can be difficult. Though there are several things that you can do to reduce it.
Here are 10 tips to help you lose belly fat effectively.
Protein is extremely important for weight management.
If losing weight is your goal then adding protein to your menu is an effective way to shed some pounds. Protein also helps in raising your metabolic rate and helps you to retain your muscle mass during weight loss.
Observational studies show that people who have high protein intake tend to have less abdominal fat than those who eat a low protein diet.
Be sure to include these sources of proteins in every meal, such as:
· fish
· meat
· eggs
· beans
1. Eat fewer carbohydrates
Reducing your carb intake is a very effective way to lose fat. Most studies show that low carb intake leads to 2-3 times more weight loss.
You don’t have to cut down your carb intake completely, rather replacing refined carbs with unprocessed carbs may improve your metabolic rate and reduce belly fat.
Research suggests that a high intake of carbs is associated with an excessive belly fat increase. Replacing your carb intake with healthy carb resources such as legumes and vegetables will lead to a healthier outcome
2. Don’t drink too much alcohol
Too much alcohol intake can be seriously harmful. However, alcohol also has health benefits when taken in small amounts.
Research suggests that too much alcohol can make you gain belly fat. Heavy alcohol intake can lead to a significant risk of developing central obesity. Cutting on your alcohol intake may help you reduce your waist size significantly.
You don’t have to give it up, but limiting the amount of alcohol you drink daily or abstaining completely can help you to reduce your waist.
4. 3. Avoid sugary foods and sugar- sweetened drinks
Sugar sweetened drinks are loaded with liquid fructose, which can make you gain fat around your belly.
Sugary foods and drinks are uniquely harmful effects on your health.
Sugar is majorly composed of half glucose and half fructose and therefore when you eat a lot of sugar sweetened foods and drinks, the liver gets overloaded with fructose and is forced to convert it into fats.
Keep in mind that excess sugar may be the primary driver of excess abdominal fat and therefore eliminating sugary drinks can help reduce excess belly fat from building up.
5. 4. Reduce your stress levels
Stress can make you gain weight by triggering the adrenal glands to produce cortisol-stress hormone.
Research shows that high cortisol levels increase appetite and drives abdominal fat storage. What’s more is that women who already have a large waist tend to produce more cortisol levels.
Minimizing stress should be one of your priorities.
Also, engaging in pleasurable activities like yoga and meditation are also effective, if you are trying to lose weight.
6. 6. Try fasting
Fasting has recently become very a popular weight loss method. This does not necessarily mean starving yourself but creating a method that may involve 24 hour fasts once or twice a week.
In a review of studies on intermittent fasting, people experienced 4-7% decrease in belly fat within 6-24 weeks (1).
Fasting methods may appear to be better options but if you experience any negative effect from the fast it would be better to stop fasting immediately.
7. 7. Exercise Regularly
Research shows that 10 minutes abdominal work everyday for six weeks can lead to a 2cm reduction of your waist line. Aerobic exercise is one of the most effective forms of exercise for reducing belly fat.
One study found that women lost more fat when they did aerobic exercise 300 minutes per week, compared to women who exercised 150 minutes per week(2).
Based on the study, your desired outcome from the exercise program will be determined by the frequency and duration of the exercise program and not by its intensity.
8. 8. Get plenty of sleep
Good sleep attributes to good health and weight. Studies link lack of good sleep to weight gain(3).
In any case, it is important to make sure that you get sufficient and quality sleep that is at least 7 hours per night.
Sleep deprivation can lead to increased weight gain and a condition called sleep apnea, where breathing stops during the night. Getting enough quality sleep should be one of your top priorities if you are planning to improve your health and lose weight.
9. 9. Drink green tea
Regular drinking of green tea has been linked to loss of weight.
Green tea is a healthy beverage as it contains caffeine and the antioxidant called epigallocatechin gallate which boost metabolism.
Its antioxidant is a catechin which will help you lose fats and its effect may be strengthened when coupled with exercise.
10 10. Embracing healthy eating and healthy lifestyle
Healthy eating lifestyle leads to fat loss as a natural side effect. Embracing new and healthy dietary is the most effective way to losing weight and keeping it off.
Changing your lifestyle methods is also a long-term key to losing your belly fat.
Just choosing one of the items or multiple on this list will give you good results that are effective.
The bottom line
Weight loss journey is not magical and it requires a lot of effort, determination and perseverance .
By adopting some or all of these tips and lifestyle goals discussed in this article you will be able to lose some fat around your waist.
Hi, nice contents
ReplyDeleteThanks. I hope this article was beneficial to you.
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