Title: 11 natural ways to get rid of belly fat
111 Natural Ways to get rid of Belly Fat
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3- Losing fat from around the belly is a common
fitness goal. A range of exercises and lifestyle
changes can help people achieve this. - Manufacturers of many specialty pills, drinks,
and supplements claim that their products can
lead to quick weight loss, eliminate stomach fat,
or both. - However, there is a lack of scientific evidence
to confirm that these products are safe or
effective.
4- Meanwhile, a person can lose weight and reduce
fat through proven natural methods, including
changing the diet and getting specific types of
exercise. - This article looks at some natural ways to lose
belly fat. We also describe the factors that
contribute to a buildup of fat in this area, and
how this buildup can harm health.
5What makes belly fat different?
- Visceral fat also known as abdominal, stomach,
or belly fat is a potentially harmful type that
surrounds organs in the abdomen. Reducing the
amount of abdominal fat can have significant
health benefits for some people. - Visceral fat releases hormones that can
leadTrusted Source to type 2 diabetes, heart
conditions, and other health problems. It is
sometimes called active fat because of its
active role in producing various hormones.
6- This type of fat is less visible than
subcutaneous fat, which sits just below the skin.
However, a tangible increase in waist
circumference can indicate can increase in
visceral fat. - Visceral fat is highly responsive to what a
person eats. Making key dietary changes and doing
the right kinds of exercise can reduce levels of
this type of fat. - The following sections look at specific ways to
help get rid of belly fat.
71. Focus on low calorie foods
- One of the most effective ways to lose body fat
is to eat fewer calories than the body burns.
This leads to fat loss throughout the body,
including the abdomen. - Eating fewer calories than the body uses up
creates a caloric deficit. This can help burn
both visceral fat and excess subcutaneous fat. - Also, low calorie foods are often more nutritious
than high calorie foods. - Eating fewer foods that are high in calories and
low in nutrition for example, processed foods,
baked goods, and french fries is a beneficial
way to create a caloric deficit and improve
health.
82. Eliminate sugary drinks
- Taking in excess sugar seems to be a main driver
of weight gain, especially in the abdominal area. - A high sugar intake may increaseTrusted
Source levels of visceral fat by promoting
insulin resistance and spurring inflammation
throughout the body. - It can be easy to consume high levels of sugar in
drinks without realizing it. Check the sugar
contents of beverages such as soda and sweetened
tea and coffee. - For many people, reducing the amount of sugar in
hot drinks and eliminating soda can remove excess
sugar from their diets.
93. Eat fewer refined carbs
- Refined carbohydrates are low in nutritional
value but high in calories. These carbs are in
white bread, refined grains, and sugary foods and
drinks. - ResearchTrusted Source has also linked refined
carbs to the development of abdominal fat. - Try replacing refined carbohydrates with complex
carbohydrates. These exist in fruits, vegetables,
and whole grain foods.
104. Eat more fruits and vegetables
- Fruits and vegetables can provide complex
carbohydrates, which are a healthful, low calorie
alternative to refined carbohydrates. - Fruits and vegetables also add fiber to the
diet. ResearchTrusted Source suggests that fiber
can reduce the risk of type 2 diabetes a
condition linked with visceral fat accumulation
and overweight and help regulate blood sugar.
115. Go for lean proteins
- Lean protein sources include nuts, legumes, and
lean meats. Adding these to the diet can
help encourage feelings of fullness after eating
and reduce cravings for sugary snacks. - At the same time, it can help to reduce or
eliminate the consumption of fatty meats,
including beef and processed meats.
126. Choose healthful fats
- Some dietary fat is necessary in a healthful
diet, but not all fat sources are equally
beneficial. - Saturated fats and trans fats can harmTrusted
Source the heart, increasing the risk of heart
disease and stroke. They can also lead to weight
gain and are closely linked with the development
of visceral fat.