The primary concern of every weight loss regime is to lose belly fat. The abdominal fat is hard to quickly eliminate if one ignores the appropriate diet and what foods help burn belly fat.
According to many researchers, belly fat can be the reason for many diseases like heart issues and diabetes of type 2.
There are many benefits if one can lose their fats, and it’s essential to know the appropriate process. Although many experts say that it is challenging to lose fat from a particular area, and overall weight loss is the key. However, if you have a specific target, you will focus on exercises and food to burn the belly fat.
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Range of obesity
- Men – waist circumference above 102cm (40 inches)
- Women – waist circumference above 88 cm ( 35 inches)
Measure the waist now with a tape and start your fitness journey. There are a lot of exercises and diet, which only concentrate on the abdominal fat. You need to know what foods help burn belly fat.
How to lose belly fat naturally
The simple answer is to avoid sugar, sweet beverages, sugary food products as much as possible or eliminate them if you can.
Eliminate sugary foods and drinks as much as possible
Sugar with more than moderate amounts is bad for health. People seeking a belly fat diet plan should avoid sugar. Added sugar or sugary foods encourage weight gain and harm metabolic rate. Moreover, high fructose amounts push you to gain fat around the waist or increase belly fat invariably. The glucose and fructose-containing sugar transforms into fat after consumption and adds fat around the liver. It creates insulin resistance too.
Sugar added drinks are more harmful than solid sugary foods. According to research, the brain mostly considers solid sugary products, but the brain ignores calories from sweet beverages.
Many studies have said that children are 60 percent more prone to have obesity with them having sweet beverages and sugary foods daily.
Alternative of refined sugar products
Replace your desserts, which are overloaded with sugar, with fruits. Whole fruits have a lot of fiber, which helps to prevent the negative effect of sugar.
Consume more proteins
Proteins can decrease craving and increase metabolism rate by 80-100 calories daily. Consuming more protein helps to reduce calorie intake by 441 daily approximately.
You can lose belly fat naturally by adding protein immediately to your belly fat diet plan. The foods that help burn belly fat are proteins, fruits, and vegetables. Adequate protein prevents gaining abdominal fat.
According to many researchers, protein plays a crucial part in losing weight. People get calories from protein foods about 25-30 %.
Best sources of protein
- Egg whites
- Dairy foods
There is also a good protein supplement available in the market. Vegetarians can opt for fruits and vegetables with proteins.
Exercise daily to burn belly fat
Exercise helps you to have a fitter and healthier lifestyle. One can increase immunity, avoid health issues by exercising. Moreover, losing belly fat is one of the benefits of regular exercising.
Cardiovascular exercises with a proper weight training regime help to burn belly fat along with whole-body fat. It can get you to achieve good body shape. Many people have the wrong perception that concentrating only on abdominal exercises can eliminate belly fat. But according to many studies, constant abdominal exercises could not significantly affect the fat around the belly. Full body exercise helps to reduce abdominal fat.
Exercises to reduce belly fat in 7 days
- Bodyweight exercises
- Weight training
Exercise helps to deal with high blood pressure, muscle pains, decreases inflammation and improves metabolism. It keeps the weight in check.
Eat soluble fibers
Soluble fibers increase weight loss as it reduces craving. It absorbs water and makes you feel less hungry. Fibers create a gel, which makes the pace of the passing food slow. As a result, you intake fewer calories. According to a study, people lost abdominal fat by 3.7% over five years by consuming 10 GM fiber food.
Best sources of high soluble fiber foods
- Flax seeds
- Shirataki noodles
People who want an answer to reduce belly fat should cut down on carbohydrates intake. A belly fat diet plan should include 50 grams or even less carbohydrate. It is an essential suggestion for women who have polycystic ovary syndrome, diabetes, or heart problems.
People with weight gain issues should replace their refined carbohydrates with starchy unprocessed carbohydrates food. These starchy carbs also improve metabolic rate and get rid of belly fat.
According to research, high consumption of whole grains reduces the chance of having abdominal fat to 17%.
Avoid salt consumption
As one must know what foods help burn belly fat, they must know what to avoid. Lower and if you can avoid salt consumption. Salt increases sodium levels in the body and bloats the tummy. Processed foods consist of a lot of salt, so avoid anything too salty. Add light spices and herbs to make the food tastier instead of excess salt.
Body hydration is critical. Lots of exercises can dehydrate the body, so drink water 4-5 liters a day. It also helps you to lose belly fat. Water intake decreases food intake, which means fewer calorie intake. Consumption is hot water with lemon juice on an empty stomach improves metabolic rate and reduces belly fat.
The above tips will not only help you reduce belly fat, but will also alter your lifestyle. You will make better choices to lead a healthier life and eat food that your body needs for nourishment. Add the right kind of food to your diet and see the changes in your body. Remember, calorie deficit is the key so it’s not just what you eat but how much you eat. Finally, add at least 30 minutes of exercise to your daily routine and you will find yourself stronger than ever.