Hence, getting rid of belly fat can have remarkable benefits for your health.
You can use a tape measure to get the circumference around your waist. If you’re a guy and your measurement is above 40 inches, it’s considered abdominal obesity. As for women, it’s above 35 inches.
A combination of exercise and the right diet will help you lose abdominal fat.
Here are the best ways to lose belly fat that’s backed by Science.
1. Cut Your Sugar Intake
Foods with added sugar can cause weight gain, eliminate sugar in your diet then you’ll reduce belly fat.
Added sugar intake can cause inflammation, higher blood pressure, weight gain, diabetes, and fatty liver disease that are all linked to an increased risk for heart attack and stroke.
If you eat too much sugar, your liver will get overloaded with fructose and it will turn into fat that leads to various metabolic problems.
Sugary drinks are worse since our brain doesn’t seem to count liquid calories compared to solid calories. That’s why we end up eating more calories in total when we drink sugary sodas, fruit juices, and sports drinks.
Try to cut down on sugar in your diet and stop drinking sugary drinks. Be sure to read the labels when buying a product and watch out for refined sugars.
2. Eat More Protein
The most important macronutrient for weight loss is protein.
Protein cuts food cravings up to 60% and reduces the desire for late-night snacking. It fills you up more than carbs and helps you eat fewer calories.
The simplest thing you can do to lose weight and avoid regaining it is to add more protein to your diet.
Many studies show that people who are on a high-protein diet tend to have less belly fat than those who eat a lower protein diet.
Get more protein in your diet. Eggs, almonds, chicken breast, oats, greek yogurt, broccoli, tuna, quinoa are some of the best food you can eat so you can lose weight naturally.
If you can’t get enough protein in your diet, try drinking a high-quality whey protein such as Legion Athletics’s Whey+. It tastes good and it’s convenient way to boost your total intake.
3. Eat High-Fiber Foods
Fiber has a lot of health benefits such as reducing the risk of heart disease and type 2 diabetes.
Eating 30 grams of fiber per day can help you lose weight, keep your gut healthy, and lower your blood pressure.
Viscous fiber may help you eat less, feel full faster, and reduce your appetite.
There’s also this 5-year study that reported, if you eat 10 grams of soluble fiber per day, you can have a 3.7% reduction of fat in the abdominal cavity.
Get more fiber in your diet by eating fruits and vegetables such as beans, broccoli, berries, avocados, etc.
4. Do a Lot of Compound Weightlifting & Some Cardio
One of the best ways to lose fat is to build muscle.
Research shows that resistance training does not only help build strength but also improves muscle size and can help you lose fat faster.
Try to focus on exercises that train several major muscle groups at the same time. Incorporate squats, deadlifts, bench press, and other compounds weightlifting in your workout routine.
You’ll see noticeable improvements if you do at least 3-5 weightlifting workouts per week.
As for cardio, high-intensity interval training (HIIT) is the most efficient you can do to lose body fat.
5. Keep Track of What You Eat
Tracking your food and calorie intake is very important if you want to burn belly fat.
According to statistics, 88% of people who track their intake on applications like MyFitnessPal can lose weight in just 7 days.
If you keep a food record, it can help bring awareness to eating habits and identifying patterns of unhealthy eating choices that you can change right away.
If you want to achieve specific goals, you can plan ahead by boosting your protein intake to 30% of calories or limiting bad carbs.
There’s a lot of free online tools and apps you can download to keep track of your food intake.
Losing belly fat naturally is doable.
You just have to exert some effort, be consistent, and develop self-discipline to achieve your fitness goal.
If you follow the strategies listed above, it will definitely help you lose inches off your belly fat.
KT is a digital nomad who quit her job, bought a ticket somewhere, got a tan, fell in love with mother nature and she would never return to the normal life that society dictates. You can also connect with her on YouTube, Facebook, Twitter, and Instagram: @pinaynomad