HOW TO LOSE BELLY FAT.

HOW TO LOSE BELLY FAT.

https://www.medicalnewstoday.com/articles/319957#exerciseHOW TO LOSE BELLY FAT.

1. Reduce The Level of Alcohol Intake.
Alcohol can have health benefits in small quantities, but it is  very dangerous if you drink too much.
Study shows that too much alcohol can also make you gain belly fat.
Observation link heavy alcohol intake to a significantly high risk of developing central obesity , that is, too much fat storage around the waist .
Reducing the intake of alcohol may help reduce your waist size. You really don’t need to let go of it completely, but cutting down on the amount you drink in a single day can help.

Too much alcohol intake has been attributed with increased belly fat. If you want to reduce your waistline, consider drinking alcohol in moderation or avoiding it completely.

2.Eat Less Foods That Contain Fats

Trans fats are produced by inflating hydrogen into unsaturated fats, such as soybean oil.

It could be found in some margarines and spreads and also often added to packaged foods, although many food producers stopped using them.

Those fats are linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies .

To aid reduction in belly fat and preserve your health, ensure to  read both ingredient and labels of packaged foods carefully and avoid products that contain trans fats. They are usually listed as partially hydrogenated fats.

Many researches have associated a high intake of trans fat to increased belly fat gain. Whether you’re aiming to lose weight or not, reducing your intake of trans fat is a good idea.

3. Take More of Soluble Fiber

Health researchers revealed that soluble fiber absorbs water and forms a gel that assist in slowing down food as it passes through the digestive system.

Studies also show that this kind of fiber promotes weight loss by helping you feel full, thereby allowing you to naturally eat less. It may also reduce the amount of calories your body absorbs from food. Soluble fiber may assist in fighting belly fat.

A survey also revealed that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period.

Examples of good soluble fiber are: flax seeds, brussels sprouts, avocados, legumes, blackberries.

Soluble fiber can help you in your fitness journey by increasing fullness and reducing calorie absorption. Ensure to include many high fiber foods in your weight loss diet.

4. Eat More Of Protein Diet.

Protein is an incredibly significant nutrient for weight management.

High protein intake increases the release of the fullness hormone, which lowers appetite and improves fullness.

Protein also boosts your metabolic level and enables you to retain muscle mass during weight loss.
Studies shows that people who eat high protein food have less abdominal fat compare to those who eat less.
The following are good source of protein: meat, fish, eggs, whey protein, beans.

High protein foods, such as fish, lean meat, and beans, are perfect if you’re aiming to reduce your waist.

5. Resist Sugar-Sweetened Drinks.

Sugar-sweetened drinks are packed with liquid fructose, which can cause you to gain belly fat.

Researches shows that sugary drinks lead to increased fat in the liver. A 10-week study found significant abdominal fat gain in people who takes high fructose drinks.
Sugary drinks seem to be even terrible than high sugar foods.

The brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up eating too many calories later on and reserving them as fat.
It is best to completely resist sugar-sweetened drinks such as: soda, punch, sweet tea, alcoholic mixers containing sugar

Resisting all liquid forms of sugar, such as sugar-sweetened drinks, is very essential if you’re aiming to remove some excess pounds.

Abimbola Persis