10 Tips to Reduce Belly Fat
In addition to being one of the most frustrating and unattractive types of fat, belly fat is some of the most dangerous. Visceral fat, like the kind you find collecting around your belly area, is a major risk factor for Type 2 diabetes and heart disease. Once you move past 50, these dangers grow — but losing that belly fat may be even harder.
You may be wondering, “How can I reduce my belly fat?” for both better health and appearance. While exercise is very important, simply working out your stomach area will probably not resolve your belly fat issues. Fortunately, there are tried-and-true methods for burning belly fat that you can try.
How Can I Burn Belly Fat Naturally?
Here are 10 tips that might work for you:
1. Cut Back on Sugar
Sugar has fructose, which has been linked to diseases like obesity, Type 2 diabetes and heart disease. There have also been studies showing a connection between high sugar intake and greater abdominal fat.
2. Avoid Fruit Juice, Sodas and Other Hidden Sugary Products
Fruit juices may seem healthy, but even natural “healthy” sugars can lead to gains in belly fat. The trap many people fall into is calorie counting only and not watching sugar intake.
3. Increase Protein Consumption
Protein builds muscle and boosts metabolism, which can help you reduce fat all-around. Some studies show that people with higher-protein diets have less abdominal fat than those with lower-protein diets.
4. Get More Sleep
It goes without saying that when you’re asleep, you can’t be eating. Also, sleep provides nutrition for your brain, so when you deprive it, it will crave other forms of sustaining itself, such as fatty foods. Sleep deprivation also hampers your metabolism, which can make it very difficult to lose that extra fat.
5. Cut Back on Alcohol Consumption
It’s called a “beer belly” for a reason. Alcohol has lots of sugars that can lead to visceral fat and can slow your metabolism. If you are over 50, this effect is even more pronounced. If you want to lose belly fat, cut back on the drinking.
6. Eat High Fiber Foods
Fiber — specifically soluble fiber — forms a gel that sits in your stomach and slows digestion, resulting in fullness and reduced appetite, despite the fact that the fiber itself is indigestible and does not remain in your system.
7. More Good Fats, Fewer Trans Fats
Good fats — unsaturated fats like those you find in nuts, avocados, flax seed and olive oil — are actually quite healthy and can reduce your chances of heart disease and even help you lose weight. Saturated fats or trans fats — the kind you find in processed foods — have the opposite effect, adding weight and increasing your health risks.
8. Have Smaller and More Frequent Meals
Having smaller meals more often trains your metabolism into working faster and more efficiently, helping you burn off excess weight. Think of it like a fireplace. Keep throwing kindling in and it burns up right away, while if you put in a giant log it will just sit there for a long time.
9. Reduce Your Stress Levels
Stress produces hormones, such as cortisol, that can interfere with weight loss. Make efforts to reduce stress wherever you can.
10. Keep Track of What You Eat
Our memories aren’t always reliable when it comes to tracking our eating. Write everything down, including when you “cheat,” so you’ll have an honest assessment of how you are eating.
For more tips on losing belly fat or to get started on a natural, effective weight loss and fitness program for all ages,
check out the Excellence In Fitness blog or contact EIF today to schedule a free consultation.