If you have excess belly fat, you should know healthy ways to lose the fat as soon as you can. Research has shown that belly fat is harmful, and can make you vulnerable to developing heart disease, type 2 diabetes, and other serious diseases.
So… do you think you have excess belly fat?
Actually, your waistline says a lot about your overall health. An expanding waistline may be an indication that you are developing excess belly fat.
Belly fat refers to the abdominal fat surrounding the organs in your stomach. Everyone has some belly fat because that’s normal. However, excessive belly fat is dangerous and can affect your health.
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Belly fat types
It is important for you to understand what excess belly fat is, and what causes it. There are important health tips on how to beat excess belly fat because there’s really no quick fix method for belly fat cure. Our bodies have two types of fat:
- There is the layer of fat that sits directly under the surface of the skin
- Located beneath the muscles in the stomach and surrounding important organs in your stomach lies another layer of fat. This deeper fat in your belly is known as “visceral fat”, and that’s where the problem lies!
Causes of excess belly fat
Our bodies need visceral fat because the fat serves as a cushion around our internal organs such as the heart, lungs, liver, and other organs. However, if you have too much visceral fat, you may be more likely to develop certain health issues like heart disease, high blood pressure, type 2 diabetes, dementia, and some types of cancers like colon cancer.
Excess visceral fat is therefore a big problem!
Even if you are a thin person, you can still have too much visceral fat because thin people also can and do have excess belly fat. How much of this fat that you have depends partly on your genes, and partly on your lifestyle, especially if you’re active or not. It is important that you try to be active, no matter what size or age you are.
This is because excessive visceral fat can be dangerous for you. It can pose a threat to your overall health. Research done earlier actually suggests that there’s a strong connection between belly fat and diseases such as type 2 diabetes and heart disease.
The three most important factors which can cause excess belly fat are:
- Poor diet
- Lack of exercise
How to know if you have excess belly fat
For the sake of your health, you should determine if you have more belly fat than you ought to. To do this, you should measure your abdominal fat using a tape measure. Measure the circumference around your waist while you’re standing up.
If you’re a woman and your girth measurement is above 35 inches (88 centimeters), you have abdominal obesity. For men, your waist size should ideally be less than 40 inches (102 centimeters).
If belly fat loss is your next weight loss goal, there are certain weight-loss strategies that are most likely to help you achieve the belly fat burn you desire. There are some simple rituals that have been proven to help you with weight loss and get rid of your belly fat.
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Here are 13 healthy ways to effectively lose excess belly fat:
Eat fewer carbohydrates
Reducing your carbohydrate intake is a very effective way to lose fat, and ultimately achieve your goal of belly fat burn. It has been shown that eating less than 50 grams of carbs per day can help you in your belly fat loss program if you’re overweight, or you’re at risk for type 2 diabetes.*
A low carb diet isn’t exactly fun, therefore you don’t necessarily have to follow a strict low carb diet. By simply replacing refined carbs with unprocessed starchy carbs, you can improve your metabolic process and reduce your belly fat. * You should also include lots of soluble fiber in your diet. Good sources of soluble fiber include:
- Brussel sprouts
- Flax seed.
Keto diet lifestyle
To reduce your carb intake, you should join the keto diet bandwagon. The ketogenic diet is a low carb diet in which you replace carbs with high protein and fat. It is an effective way for you to lose weight fast, and therefore your belly fat.
If you want to try the keto diet, here’s a beginner’s guide to help get you started. For you to be motivated and stay on course, you can start a well-crafted 28-day Keto diet plan. It’s a plan that guides you through the basics of mastering the keto lifestyle.
Eat a high protein diet
Protein is a very important part of your diet, especially if you’re trying to lose weight. High protein intake has been documented to help you decrease your appetite and raise your metabolic rate. Good protein sources that you should consider including in your belly fat loss diet include:
- Whole eggs
- Dairy products
- Whey protein.
If you’re a vegetarian or you’re on a vegan diet, you can increase your protein intake using this resource.
Remember, you should avoid red meat, and eat fatty fish every week.
Eat fiber-rich foods
There are two kinds of fiber: soluble and insoluble. To lose your visceral fat, you need to consume more soluble fiber in your food or take dietary supplements.
Soluble fiber helps to slow down the movement of food through your digestive system. They can also slow down the digestion and absorption of nutrients. This ultimately causes a prolonged feeling of fullness and reduce your appetite.* This way, you eat less at each meal.
Consume probiotic foods or supplements
Probiotics are live bacteria and yeasts that are good for your gut health. They’re often called “good” and helpful bacteria, and help you to keep your digestive tract healthy. You should make probiotics part of your daily life routine. Studies have shown that probiotics can also help decrease your visceral fat and body weight.
Smoothies and dietary supplements
There are blend up smoothies that can help you to lose weight. These are prepared in a matter of seconds. Adding fat burning smoothies into your daily routine will help boost your metabolism and promote weight loss. You’ll not only lose weight, but you’ll gain a lot of energy as well.Our Top Picks of Vitamins and Dietary Supplements
When you’re in a hurry and you’re unable to blend fresh smoothies from scratch, you can mix and drink dietary supplements. These can help as well.
Many of these supplements help reduce stress, detoxify your body, boost your immunity, and rejuvenate your skin. The majority of them contain natural ingredients like mint, beets, wheatgrass, turmeric, lemon, coconut water, etc.
Avoid sugar and sugary drinks
Foods that have added sugar in them are not good for your health. Studies have shown that added sugar can have harmful effects on your metabolic health. Try to eliminate sugary drinks from your diet as much as you can. It’s important that you minimize the amount of your dietary sugar intake.
Avoid sugar-sweetened beverages, fruit juices, sugary sodas, and high sugar content sports drinks. You’re better off with drink green tea and black coffee. Adding apple cider vinegar in your diet can also be helpful.
You should go easy on your alcohol consumption. Studies have shown that if you drink too much alcohol, it can cause fat to be stored in your body as visceral fat. As always, the less you drink, the better.
Avoid foods that contain trans fats
Trans fats are artificial fats that are found mainly in the processed food you consume. They are unhealthy for you and have been linked to an increased risk of heart disease and death. You should avoid processed foods and replace some of your cooking oil with a safer option such as coconut oil.
There are some FDA-approved weight loss diet pills that you could look into. These approved products are made from 100% natural ingredients that you can use for weight loss. It is recommended that you take the diet pills for at least 90-180 days. This will be enough time for you to experience optimal results and ensure that you reach your desired weight goal.
Reduce your stress level
Studies have shown that stress increases your vulnerability to diet-related abdominal fat. Stress and cortisol have been independently linked to increases in abdominal fat deposits in your body.* You should try meditation, relaxation techniques, or even yoga. These activities are known to help reduce one’s stress level.
This is one of the most important things you should do to lose your belly fat. You may be wondering which exercises burn belly fat. Cardiovascular exercises, resistance training, and weight training will all help to reduce weight across your entire body and are therefore good belly fat loss workouts for you to start with.Wellness and Relaxation Are Key to Your Good Health
Aerobic exercises such as walking, swimming, and running are also good for weight loss and belly fat burn.* If you get bored with the treadmill, you may try a high-intensity interval training (HIIT) workout. These types of exercises have been shown to also have the ability to decrease your abdominal and visceral fat.
Get enough sleep
Not getting enough sleep can actually cause an increase in your abdominal fat. People who get 6-7 hours of sleep per night can gain less visceral fat over a period of 5 years compared to those who slept for 5 or fewer hours per night. You should, therefore, try to get enough sleep every night.
Your takeaway from all this…
Losing weight and ultimately belly fat will require major changes to your diet and your overall lifestyle. Most importantly, always consult your personal doctor before you start any weight loss program.
If you start putting these healthy tips into practice, you will need to demonstrate commitment and patience. This is because everybody is different and therefore results will differ from one individual to another.