Belly fat does more than just making your clothes feel tight. It is harmful and puts you at risk of diseases like type 2 diabetes and heart disease. However, abdominal fat is the hardest to lose, even when you are cutting calories and hitting the gym. There are effective, science-backed tips that may help reduce excess belly fat.
Stubborn fat around the tummy is one of the most common fitness bugbears. Losing it becomes essential because research says that an average BMI with a big belly poses more health risks than obesity.
If you’ve started feeling that there is a spare tire of fat around your stomach and you are unable to get rid of it, no matter how hard you try, it’s time to turn to science.
Reasons You Can’t Lose Belly Fat
- Not Understanding Weight Loss vs. Fat Loss
Getting a six-pack requires a different fitness approach than losing abdominal fat. Weight loss goals involve shedding weight from the entire body. On the other hand, burning fat around the stomach needs your focus on the belly. You cannot follow standard weight loss routines to get rid of fat around your stomach.
- Eating Wrong Foods
Although cutting calories is the most common suggestion when it comes to dropping pounds, the quality of your food choices may hinder your fat-burning abilities. Unhealthy foods that lack nutrients do more harm than good.
- Unhappy Digestive System
When you are unable to process foods, you experience belly bloating. The condition makes it hard to focus on your trim tum goals.
Many have a hunch that longer exercise sessions mean more effective results. However, this doesn’t work in the case of belly fat. Also, overexercising upsets the cortisol balance.
Tips to Lose Belly Fat
- Eat Soluble Fiber
The fiber type is known for slowing down food when it passes through the digestive system by absorbing water. This supports your belly fat goals by making you feel full. Some of the excellent foods containing soluble fiber are:
- Flax seeds
- Brussels sprouts
- Avoid Sugar
Sugar-rich foods are bad for health. According to research, excess sugar affects metabolic health and leads to more fat around the stomach. Avoid sugar-sweetened drinks and foods rich in sugar.
- Eat More Protein
Protein plays a notable role in keeping your weight in check. Studies suggest that protein helps reduce cravings and boost metabolism. Add foods like fish, eggs, meat, nuts, and dairy products to consume more protein.
- Practice Cardio
Also known as aerobic exercise, it is one of the most effective ways to burn calories. Instead of spending hours in the gym, create a workout plan that keeps you fit, and add cardio to it. According to studies, aerobic exercise can help lose belly fat.
The Bottom Line
Remember, there isn’t any magic pill to lose belly fat. It requires willpower, efforts, and commitment. Eat healthy foods and do the right exercises. Successful adoption of healthy choices will help you burn abdominal fat. All the best!