Often times, most people want to get rid of their excess belly fat so they can look better for swimsuit season. Whatever your preferences or body type, excess fat does come with its own risks. Known as visceral fat, this excess weight can lead to heart disease, type 2 diabetes, and similar conditions.
Ready to lose weight? Read on for 16 proven tips to help the weight roll off.
1. Eat Soluble Fiber
Eating fiber can seriously help you in your weight loss journey. Fiber helps to absorb water as it slows down the food passing through the digestive system.
This kind of fiber will aid in weight loss by allowing you to feel fuller faster. In turn, you’ll eat less food, allowing you to keep the pounds off and calories down.
2. Avoid Trans Fats
Many people don’t fully understand how unhealthy trans fats can be. These fats are made when hydrogen is pumped into unsaturated fats, which is the case with soybean oil.
These fats are also found in margarines and in many packaged foods. In addition to weight gain, these fats can cause insulin resistance, heart disease and inflammation.
3. Limit Alcohol Intake
Consuming alcohol in smaller amounts is ideal if you hope to lose weight. Many studies have shown that excessive alcohol consumption does trigger the body to store extra fat around the waist.
While you can eliminate alcohol from your diet to lose more weight, simply limiting your alcohol intake should do the trick.
4. Eat More Protein
Protein is essential to any healthy diet. The more protein you eat, the fuller you will feel. Additionally, protein helps to improve your metabolism, making it easier for your body to retain muscle mass as you lose weight.
Many studies show that individuals with higher-protein diets are less likely to have excess abdominal fat than other people with lower-protein diets.
5. Reduce Stress
Stress can trigger a whole host of medical issues—one of the more obvious being weight gain.
An individual that is under constant stress may gain more weight as stress triggers the body’s adrenal glands to start producing more cortisol. This leads to an increased appetite and a boost in abdominal fat storage.
By reducing the stress in your life, you’ll actively work towards losing weight and strengthening your mental health.
6. Limit the Sugary Foods
While sugary foods are often associated with chronic diseases like diabetes, a steady diet of sweets and sugary drinks is a guaranteed trigger for weight gain.
Though many people associate refined sugar with belly fat gain, all sugars have the ability to trigger weight gain. As you attempt to lose weight, limit all sugars, including honey, agave, and the like.
7. Do Regular Cardio
Losing weight is all about burning calories and eliminating the fat that is already on your body.
Regular cardio or aerobic exercise is a must for burning calories. Getting into cardio like running, cycling, or swimming will work to kick-start your weight loss.
8. Cut Back on Carbs
As they say, bread makes you fat. The amount of carbs in bread and similar starchy food contributes to abdominal weight gain.
If you hope to lose belly fat faster, limit your diet to less than 50g of carbs a day. Similarly, consuming unprocessed carbs rather than refined carbs can improve your metabolism.
9. Use Coconut Oil for Cooking
When it comes to cooking with fats, it’s best to use the healthiest fats as possible. Using coconut oil is a great way to boost your metabolism and limit the fat that your body stores.
Many studies even show that coconut oil helps to trigger abdominal fat loss.
10. Use Supplements in Your Diet
In addition to a healthy diet and a steady routine of physical exercise, many people use supplements to aid in weight loss.
These supplements are filled with important nutrients that help to improve your body’s immunity, metabolism, and trigger weight loss.
In the article “Buy HCG Diet Drops | The Official HCGDiet.com”, Gary Preacher explains that your body can release and burn stored fat throughout the day when on the HCG diet. These drops contain the Human Chorionic Gonadotrophin hormone which helps to suppress the appetite and improve your weight loss attempts.
11. Sleep Well
Are you getting enough rest? The hours and quality of sleep that you get can impact the amount of weight you lose.
Some studies show that individuals with poor sleeping habits, gain more weight. If you want to enjoy healthy weight loss across the board, start getting enough sleep.
12. Eat Fish Higher in Fats
White eating fattier foods may seem counterproductive, certain fattier fish are higher in omega-3 fats and protein.
In addition to being healthier for you, these types of fish can reduce visceral fat due the omega-3 fats they contain. By adding 2 – 3 fatty fish servings to your weekly diet, you can enjoy all the benefits fatty fish has to offer.
13. Limit Your Fruit Juice Intake
While fruit juice does contain important vitamins and minerals, most generic fruit juices are quite high in sugar.
Instead of getting all the vitamins you might from whole fruits, a steady diet of fruit juice can lead to abdominal weight gain.
14. Drink ACV
Apple cider vinegar has a whole host of benefits. While it certainly has a strong taste, ACV has been proven to reduce abdominal fat in many studies.
Start drinking ACV at 1 – 2 tablespoons a day to take advantage of this weight loss hack.
15. Turn to Probiotics
Probiotics are bacteria that can be consumed as a supplement or in foods like yogurt or komboucha.
The probiotics play a role in gut health as well as weight regulation. Increasing your intake of probiotics can help to trigger belly fat loss.
16. Drink Green Tea
Whether you’re a big tea drinker or more of a coffee person, it’s hard to ignore the health benefits of green tea.
Green tea contains epigallocatechin gallate or EGCG and caffeine—both of which help to boost metabolism.
Losing weight isn’t something that happens overnight. As you work to eliminate abdominal weight gain, keep these 16 weight loss hacks in mind.