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Best Way To Lose Belly Fat 2023 – 12 Expert Weight-Loss Tips
Our bodies have some critical components that aid in our survival. The skeleton supports us, body organs keep us running, and body reserves such as body fat protect vital organs and store energy. There are different types of body fat, but we’ll focus on belly fat. In addition, you learn ways for losing weight fast by reducing your abdomen fat in twelve easy strategies.
Overall, body fat is usually calibrated in percentage to body mass. The entire mass of fat divided by the entire body mass, multiplied by 100, is a person’s body fat percentage (BFP). Body fat contains both essential and stored body fat.
Essential fat helps to preserve life and reproductive processes. Stored body fat is usually simply reserved for later-needed energy.
Different amounts of fat are considered healthy by men and women. Men require 2–5% fat, 5–24% fat is deemed healthy, and more than 25% fat is obesity. Ten to thirteen percent fat is sufficient for a woman, 10–31% fat is good, and more than 32% fat is considered obese.
How To Lose Belly Fat?
Here are 12 ways to effectively get rid of excess belly fat.
- Put Your Mind at Ease
- Low-Carbohydrate Diet
- Embrace Vegetables
- Healthy Fats and Oils
- Load Up on Protein
- Cutting Out Alcohol
- Water and Healthier Drinks
- Less Processed Food
- Get More Active
- Get Started on Strength Training
- Prioritize Quality Sleep
- Commit to a Healthy Lifestyle
Here are 12 ways to effectively get rid of excess belly fat.
12 Effective Tips To Lose Belly Fat Naturally
The internet is flooded with articles on radical ways for weight loss; some are informative, while others are mere hearsay. The informative ones with scientific evidence on the claims should be the ones you follow. Still, seeing a physician, dietitian, or other specialists about weight loss is a must.
Regardless, here are some suggestions that an expert may recommend for losing weight fast.
Put Your Mind At Ease
Did you know that certain mental issues become worse with weight gain?
Well, it’s true.
Depression, bipolar disorder, agoraphobia, and panic disorder are some mental illnesses that become worse with weight gain. In these situations, the stress hormone levels are high, which may manifest in symptoms like overeating and “stress eating” to cope. It results in gaining more weight.
And so, the first solution is to lose belly fat to ease the mind and reduce stress.
You should become aware of the problem at hand and the health risks you stand to suffer if you remain overweight, particularly the health risks associated with abdominal fat. After awareness, you must decide to do all you can to lose the excess belly fat. You will most likely reach your weight loss goals with a positive outlook in life.
However, a positive attitude is not enough, as shown in one study. It had mixed results. So much so, positivity is one tool in the area of expectations that could use reinforcement, and it steers you in the right direction to losing fat. Optimistic expectations and negative fantasies seemed to favor weight loss in this study. Negative fantasies included images of staying obese and not being able to resist food temptations.
The other thing to consider when thinking about losing belly weight fast is following a low carbohydrate (carb) diet. When you diet to lose belly fat, you cut on all the excess sugary carbohydrates like sweet potatoes, bread, and pasta. Refined carbs found in processed foods, sugary snacks, and sugary beverages that contain empty calories are excluded from a low-carb diet.
Carbohydrates are your body’s primary source of energy. Complex carbohydrates are broken down to glucose during digestion and released into the bloodstream.
Insulin is produced to aid glucose absorption into the body’s tissues, where it can be converted to energy. The muscles and tissues retain excess glucose, and some of it is transformed into body fat.
A low-carb diet aims to encourage the body to expend stored fat for energy, resulting in weight loss. A low-carb diet that strips away essential carbohydrates may result in the body going into ketosis. Some negative effects of this diet are headaches, constipation, and muscle cramps, commonly known as the “keto-flu.”But some of the health benefits of a low-carb diet are lowering the risk of heart disease, improving blood sugar, lowering cholesterol levels in the blood, and reducing the risk of type 2 diabetes.
Another way to lose belly fat fast is by incorporating vegetables into your healthy diet. It’s a safe and nutritious method to lose weight by eating more vegetables and fruits, lean meats, nuts, whole grains, and legumes.
Furthermore, a diet rich in vegetables may lower the incidence of certain cancers and chronic disorders. Fruits and veggies also include critical vitamins and minerals and soluble fiber, and other beneficial nutrients to one’s health, limiting the intake of too many calories.
The Centers for Disease Control (CDC) suggests that you can incorporate fruits and veggies into your breakfast meal. Then add veggies to your lunch and dinner menu.
For instance, you can add fruit to your cereal bowl. Then lighten up lunch with more veggie options like broccoli, lettuce, and tomatoes to replace meat and cheese in wraps and burritos. And for dinner, half the plate should be veggies.
Additionally, they suggest that it’s better to consume whole natural fruits rather than fruit juice since the juice has been stripped of the soluble fiber.
Healthy Fats and Oils
(and present 1 point about avoiding foods that contain trans fats)
Even though we advocate for body fat loss, some organs like the brain need replenishment of healthy dietary fats.
Unsaturated fats, commonly known as monounsaturated and polyunsaturated fats, reduce disease risk. Vegetable oils like soy, canola, sunflower, corn, and olive oil are abundant in healthy fats. Seeds, nuts, avocados, and fatty fish are other good sources.
What you need to avoid are trans fats. Even in modest amounts, trans fats, also known as bad fats, raise disease risk. Trans fats are primarily found in processed foods and packaged foods manufactured with hydrogenated fats oil.
Carbohydrates and protein take a shorter time to digest than fat. Therefore, you may manage your appetite and avoid overeating by consuming healthy fats in moderation. Healthy fat is necessary for a balanced metabolism. As a result, when you ingest good fats, your fat-burning rate increases.
Load Up on Protein
People who consume a protein-rich diet are more likely to lose weight because they are less likely to overeat. Proteins aid in the production of hormones such as peptide YY, and GLP-1that make you feel fuller. It also makes you metabolically active since it boosts your metabolic rate. Thus, you burn more calories.
When paired with exercise, a high-protein diet can aid in developing lean muscle. Lean muscle aids weight loss by allowing you to burn calories. Lean muscle contains more adenosine triphosphate (ATP), or the powerhouses of the cell which account for the increased metabolic rate. You also build muscle faster and better if you lift weights or follow any strength training program.
Cutting Out Alcohol
Alcohol can contribute to weight gain in four different ways: it’s abundant in calories, it prevents your system from burning calories, it makes you hungry, and it leads to bad eating choices.
When people get drunk, they usually want to indulge in foods like pizza, nachos, and other high-calorie, high-fat treats that may result in them gaining more weight.
So much so that cutting down on its consumption may help you lose those extra pounds. Opt for low-alcohol drinks, wines, and unmixed spirits to support a lower calorie intake if you must drink.
Water and Healthier Drinks
(and present 1 point about Skip The Liquid Calories)
How many calories does water have?
The answer is zero, meaning that if you include it in your healthy diet, it does not add any body fat to the system. Water is also a natural appetite suppressant in that if you take a glass of water before eating, you may eat half what you would have before.
Water may also help with fat loss as it boosts fat burning. It is purported that drinking cold water is especially helpful as the body may use extra energy and burn more calories to warm up the water.
Lastly, when you substitute sugary drinks with water, you significantly reduce the content of liquid sugar you consume. Water and healthier drinks will help you skip the liquid calories in sugary drinks. Liquid calories can increase the rate of weight gain.
Less Processed Food
Processed foods are flooded with chemicals and synthetics that have very high-calorie quantities. For example, in just one bag of chips of about 230 grams, you consume over 1200 calories. And the number may get higher depending on the type of processed food or drink you take.
Simply avoiding processed foods like savory snacks, ready-to-eat meals, and the like may reduce your general intake of added sugars and calories. You will also cut down on salt and other substances used as preservatives and dyes. Eating healthier foods like nuts, legumes, and veggies can help you lose belly fat fast.
Get More Active
Burning belly fat may not be easy, but you may see some changes by getting more active.
Getting active does not have to be about getting a gym membership and going at it hard, but walking 15 minutes each day may be enough. It may also mean taking the stairs instead of the lift or riding a bike to the grocery shop. The entire idea of getting more active is to initiate calorie burning due to movement. Some call it engaging in “planned inefficiencies.” It may be more efficient to park the car closest to the grocery store door, but parking farther away burns more calories, for example.
These subtle physical activity changes gradually help you eliminate the excess weight around your abdominal muscles since the body is working hard to produce more energy from burning calories.
Get Started on Strength Training
For this, you should consult a certified personal trainer to offer you guidance. Strength training, also resistance training, aids in the removal of extra fat by boosting both after-burn and muscular size, hence increasing the number of calories burned at rest.
A fitness routine in strength training will vary depending on your fitness level. Regardless, some of the exercises to anticipate are lifting weights, abdominal (ab) routines, aerobic exercises, sit-ups, exercises using resistance bands, cycling, dancing, push-ups, squats, and climbing stairs. Any part of exercise that helps you build muscle is categorized as a strength training fitness exercise.
On that note, please do not fall victim to believing common myths like spot-reducing fat. The “spot reduce fat myth” is based on the idea that you lose fat on a body part when you train to build muscle on it. In most cases, spot fat reduction is ineffective.
If you’re aiming to lose belly fat, a combination of strength training and high-intensity aerobics, combined with a nutritious diet, may be most beneficial.
Prioritize Quality Sleep
Quality sleep is essential to weight loss, and studies fully support this. In one particular lab experiment, researchers concluded that a sleep-deprived person is more likely to have a greater calorie intake. This claim, however, needs research to be fully validated.
Other studies support that if one gets quality sleep, it helps with mitigating obesity and aid in weight loss.
Commit to a Healthy Lifestyle
Lastly, you have to lead a healthy life to lose belly fat. A healthy lifestyle is doing all the above: eating healthily, exercising, and cutting back on added sugars and refined carbs.
But that is not all:
You may try intermittent fasting, which has much research backing, showing that it aids weight loss. It also has numerous health benefits for our bodies. Some people also believe that daily apple cider vinegar may also help with weight loss. It is possible since apple cider vinegar may help one lose body weight and fat. It’s one of many examples that you will find online. As a disclaimer, never start or use something you are unsure of: ask, research, consult a doctor, and read widely about it first.
What Is Belly Fat?
Essential fat, white fat, beige fat, brown fat, visceral fat, and subcutaneous fat are the six major types of body fat. Of these six, subcutaneous fat is what most people refer to as belly fat and is what you feel when you poke the stomach. Visceral fat pads the organs and lies just below the firm abdominal wall.
Visceral fat is a type of fat that surrounds your abdominal organs like the kidneys, intestines, and liver and is found deep within your body. It’s not always possible to feel or see it. And contrary to popular belief that thin people have no visceral fat, they do. Even if you have a flat stomach, you still have visceral fat.
Visceral fat helps protect these internal organs to be safe during impact. Also, in case of starvation or extremely cold weather, the body burns the abdominal fat to give heat. But on the flip side, having too much belly fat is harmful to your health.
Research shows that too much visceral fat may lead to several health complications. They may include insulin resistance, raised blood pressure, type 2 diabetes, strokes, heart disease, cognitive deterioration, colorectal and breast cancer.
With such life-threatening risks, one must find ways to reduce body fat. There are various ways, including surgery, but we want to focus on losing belly fat naturally. It may not be as abrupt as surgery, but it’s the best way to lose belly fat with minimal risk.
When you consume too many calories and do nothing to burn them, the body will store fat. With a high total body fat, you develop numerous health risks. So, reducing belly fat should be your priority.
Now you know twelve ways how you can lose belly fat. You can do some things at home, or combine some strategies.
You may not lose belly fat fast yet, but it steers you in the right direction, motivating you to do it the following day.
All these strategies are lifestyle changes, so embrace them, and you will start to see results!
For activities that need instructions, like exercise, please get a personal trainer to do it right and avoid injury. When it comes to strategies like intermittent fasting and trying new diets, consult a medical practitioner like a registered dietitian nutritionist first.
With the above, losing belly weight will become an attainable goal. Good luck!
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