6 Simple Ways to Remove Belly Fat Based on Science
In order to remove belly fat which can be very detrimental to your health, you need to take cognizance of some scientific facts. Too much abdominal fat can be the cause of some diseases such as heart disease as well as type 2 diabetes. Consequently, getting rid of these fat cells will go a long way in ensuring an enhanced health status so that you will be able to live longer.
You can measure the circumference of your waist with a tape measure so that you will be able to estimate your belly fat. Usually, the circumference for a male should not be more than 40 inches (102cm) while that of a female should not be more than 35 inches (88cm). Anything more than this is referred to as abdominal obesity. If there is excess fat encompassing your waistline, you should not hesitate to eliminate it. Here are 6 proven ways to remove belly fat so that you can enjoy life without any hindrance.
#1. Don’t eat sugar and avoid sugar-sweetened drinks
A lot of researches have revealed that added sugar is not good for the body. When you consume too much of added sugar, your liver gets too much of fructose which will be forcefully turned into fat. This can lead to an amassment of fat in your stomach and liver which may result in insulin resistance as well as other metabolic problems.
Liquid sugar can be more dangerous. This is because liquid calories are not treated like solid calories by the brain. As a result of this, you will be taking more calories when you take sugar-sweetened beverages such as sugary sodas, sports drinks, fruit juices and so on. However, it is important for you to note that natural fruits are very safe because they contain fiber that moderates the adverse consequences of fructose. Hence, you should cut down your consumption of sugar in order to remove belly fat.
#2. Eating more protein is a great long-term strategy to reduce belly fat
Protein is very important in your bid to remove belly fat. Research shows that protein reduces urge to eat by 60% and enhances metabolism. If you really care about losing weight, you should endeavor to include more of protein in your diet. Apart from helping you to lose weight, protein will also prevent you from adding more weight even if you discontinue with your weight loss program.
As a matter of routine, you should let your diet contain more foods containing a higher percentage of protein such as fish, whole eggs, nuts, seafoods, legumes, meat and so on. If you are having problems with proper intake of protein, you can consider a protein supplement. So that your body will not be deficient of the required protein.
#3. Cut carbs from your diet
Restricting your carb intake can help you to remove belly fat. When you take foods that contain low carbohydrate, you will enjoy a significant decrement in water weight. Reducing your intake of foods containing refined carbs, such as candy, sugar and white bread, can help you to maintain a proper weight. Apart from helping you to lose weight, low-carb diets have other benefits for your body, for example, it can be a life saver for type 2 diabetic patients.
#4. Eat foods rich in fiber, especially viscous fiber
Taking enough dietary fiber will assist you in losing weight since it consists of mainly indigestible plant substance. However, it is important to note that all fibers are not created the same. Soluble as well as vicious fibers fall into the category of healthy fibers. These types of fibers have the capability of reducing the movement of food in your digestive tract. This will eventually slow down digestion as well as absorption of nutrients which will make you feel full and lessen your appetite.
Fruits and vegetables are very rich in fiber while legumes and cereals, such as whole oats, are also good sources. You can consider a fiber supplement, such as glucomannan, if you are having difficulties in adding fiber to your diet. A supplement will fill the gap and ensure that the right quantity is taken daily in order to get the result.
#5. Exercise is very effective at reducing belly fat
Exercise has a lot of benefits for the body. It is something you must commit to if you want to enjoy a healthy life and stay away from diseases. Exercise plays a major role in helping you to reduce belly fat and when you engage in it regularly, you will be burning excess fat that can accumulate in your body. Aerobic exercises such as running, walking, swimming and so on, are very effective for eliminating excess body fat.
Apart from helping you to lose weight, exercise can prevent you from gaining more weight. Research has also shown that regular exercising has the capacity of lowering the level of blood sugar, reducing inflammation and improving metabolic aberration that is usually connected with excess fat in the abdomen.
#6. Track your foods and figure out exactly what and how much you are eating
It is very important to know what you are really taking in and be sure that they are perfect for your objective. You need to know the nutrients available in what you are eating and an estimate amount of the nutrients. You won’t need to measure things for life but doing that for some time will give you the opportunity to make adjustments where necessary. Once you are able to discover the area you are over-consuming or under-consuming certain nutrients, it will be easier for you to make the necessary changes.
A properly maintained body is very vital to your well-being. You need to remove belly fat so that your appearance will be enhanced and your overall health status will receive a boost. Excess fat in your abdomen is not healthy and can lead to many health issues. As a result of this, you should see your doctor for advice or guidance if you cannot find a headway.