Losing weight in general is hard, but dropping belly fat in particular can feel insurmountable. It’s not all in your head: “It’s essentially impossible to tell one specific region of your body to accelerate fat, belly fat is difficult to get rid of.
You want to wear that figure-hugging dress but are worried about your flabby stomach bulging out. This makes you worry about how to lose the fat around your tummy. But I’m third article we would be discussing twelve secret ways to get that flat belly;
Drink a lot of Green Tea:
Green tea is a natural weight loss beverage. It is loaded with antioxidants known as catechins, Japanese scientists found that consuming green tea catechins for 12 weeks helped reduce waist circumference, body weight, BMI, and blood pressure.
Another study shows that green tea EGCG suppresses the genes involved in fat and triglyceride synthesis and increases fat breakdown. You can prepare green tea and consume two-three cups of it daily. Consume decaf green tea if you are caffeine sensitive.
2. Drink less alcohol:
To lose weight, you simply have to consume fewer calories but that can be tough when feelings of hunger start creeping in. One good plan of attack! Ditch the empty calories that don’t serve your goals so you can make more room for the foods that do. This includes all sugary drinks, like soda, but alcohol is a big one, alcohol can prevent weight loss in several ways, including the fact that heavy alcohol intake can stimulate food intake. “Binge drinking can overload the liver. The liver then prioritizes processing alcohol over other nutrients and then stores the protein, carbs, and fat as fat in the body.
3. Take Probiotics:
Probiotics are live bacteria that are suggested to play a big role in weight loss and weight maintenance.
Overweight and obese people have been shown to have a different composition of gut bacteria than normal-weight people, which may influence weight gain and fat distribution.
A regular intake of probiotics may shift the balance towards beneficial gut flora, reducing the risk of weight gain and fat accumulation in your abdominal cavity.
Some strains of probiotics have been shown to be particularly effective at reducing belly fat, these includes:
Probiotic foods include some types of yogurt, kefir, tempeh, kimchi and pickles. There are also a wide variety of probiotic supplements available. However, these supplements usually contain several strains of bacteria, so make sure to pick one that contains at least one of the strains mentioned above.
4. Resistance Training is key:
Losing muscle mass is a common side effect of dieting.
This can be detrimental to your metabolic rate, as losing muscle decreases the number of calories you burn on a daily basis.
Doing resistance exercises regularly may prevent this loss of muscle mass and, in turn, help you maintain or improve your metabolic rate. Moreover, resistance training may be especially effective at tightening your midsection and reducing your waist size,
In fact, combining resistance training with aerobic exercise seems to be the most effective for slimming your waistline.
5. Do more Walking:
A combination of diet and exercise is probably the most effective way to achieve weight loss and improve your overall health. Interestingly, studies have shown that you don’t need to exercise vigorously to reap health benefits.
Regular, brisk walks have been shown to effectively reduce total body fat and the fat located around your midsection.
In fact, walking briskly for 30–40 minutes (to take seven thousand, five hundred steps) per day has been linked to a significant reduction of dangerous tummy fat and a slimmer waistline.
6. Snack on Nuts:
Research has linked eating nuts with having a lower waist circumference. Nuts are rich in monounsaturated fats, making them a more satisfying pick than pretzels. Make sure you stick to the unsalted versions to stave off sodium-induced puff, and keep in mind one serving is about a small handful.
7. Chew Slowly:
Rather than scarfing down meals, make a point of chewing each bite at least 10 times before swallowing. “The body has to work overtime to break down food in the stomach and intestines, which can lead to major
gas and indigestion,” Plus, when you eat fast, you’re more prone to swallowing air, which can ratchet up your risk of feeling a little puffy.
8. Increase your Fiber:
Foods rich in dietary fiber are great for quick weight loss. They are also known as “complex carbs.” They form a gel-like layer in the stomach, thereby increasing digestion time. This, in turn, increases satiety. They help improve digestion by increasing the number and variety of good gut bacteria,
dietary fiber also improves bowel transition through the colon and prevents constipation and toxin accumulation.
9. Take more Water:
Hydration is key to maintain a healthy weight. A study published in the journal Nutrients states that increased water consumption leads to reduced body weight, waist circumference, and body fat mass.
Another scientific review states that water intake increases metabolic rate, scientists found that inadequate water intake is directly associated with higher BMI or, in other words, higher chances of being obese.
Drink three to four liters of water per day. You may also consume water through fresh fruit and vegetable juices and soups. However, be careful not to drink too much water, as it may cause water intoxication.
10. Try Intermittent Fasting:
Intermittent fasting is a great way to push your body to the calorie-burning mode. All you have to do is fast for a few hours and then eat whatever you want. It is a great plan for people trying to lose belly fat quickly. If you are not sure how to start, here’s a comprehensive guide to intermittent fasting.
11. Exercise Regularly:
Losing belly fat is the hardest, they say. And when you want to strengthen your core and lose the fat we most commonly resort to crunches. Here are s moves that can help you lose fat from the mid-sec Each of these moves stimulate and tighten the core muscles while burning calories.
12. Sleep well:
Sleep is crucial to maintain metabolic homeostasis. Disturbed sleep causes obesity, and vice versa, sleep deprivation increases hunger, insulin resistance, and the chances of visceral or abdominal fat accumulation.
Get at least seven hours of sound sleep every night. Switch off all the lights as melatonin, a sleep hormone that is produced only in darkness, will promote better sleep.