Want to lose fat from your body – well these tips are going to help you do just that if you follow them.
Increase Your Fiber Intake
When you eat fiber, it absorbs liquid from your digestive tract, creating a gel-like substance that reduces the speed at which food moves through your system.
Researchers have discovered that people who eat a lot of fiber tend to feel full longer than people who don’t. Additionally, adequate fiber intake can also reduce the number of calories that are absorbed from food. Both of these factors can help make losing weight easier.
As an added bonus, when you eat soluble fiber, you may have an easier time getting rid of stomach fat. During a study involving more than 1100 participants, researchers found that people were able to reduce their belly fat gain by 3.7% over a period of five years for each 10 g increase in the amount of soluble fiber that they were eating.
Consider adding more foods that are high in fiber to your diet. Some options that you may want to look into include avocados, beans, raspberries, and flaxseed.
Don’t Consume Trans Fats
Trans fats are the result of hydrogen being pumped into unsaturated fats. You can find them in a variety of different foods including certain types of margarine or prepackaged foods.
Studies have found that eating trans fats can increase certain health problems in the body including heart disease, inflammation, and insulin resistance. These fats can also promote weight gain in the abdominal area.
In one study, some monkeys were fed a diet that was high in trans fats while others were fed a diet that was high in monounsaturated fats. The monkeys in the trans fat group wound up gaining 33% more fat in their abdominal regions than the monkeys consuming monounsaturated fats.
By avoiding trans fats, you may be able to lose stomach fat. Read nutritional labels carefully, looking for trans fats or partially hydrogenated fats.
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Avoid Going Overboard With Alcohol
Drinking alcohol in moderation can be beneficial for your health. If you go overboard, however, it can do more harm than good.
One of the side effects of excessive alcohol intake is an increase in belly fat. Over the years, studies have found that people who consume a lot of alcohol have a higher risk of gaining fat around their waist and the middle part of their body.
Reducing the amount of alcohol that you drink may help you lose stomach fat. That doesn’t mean that you have to stop drinking altogether. Just try to limit your intake to one or two drinks a day.
Interestingly, researchers conducted a study with more than 2,000 participants. They found that people who drank alcohol every day but limited themselves to one drink or less had less stomach fat than those who drank less often but consumed more alcohol when they did drink.
Make Sure You Are Getting Enough Protein
Protein is one of the most important nutrients for maintaining a healthy weight.
When you eat enough protein, your body releases a hormone called PYY. This hormone can help you feel fuller while at the same time reducing your appetite. Adequate protein intake can also help your metabolism run faster and can help you maintain lean muscle in your body.
Over the years, researchers have found that people who consume enough protein are less likely to have excess stomach fat than people who eat less protein.
Adding healthy protein sources such as lean meat, eggs, or low-fat dairy products to each meal is a great way to make sure you are getting enough.
Find Better Ways To Deal With Stress
When you experience stress, your adrenal glands release a hormone known as cortisol. When cortisol levels in the body increase, you not only feel hungrier but your body is also more likely to store fat in the abdominal region.
Further compounding the problem, women whose waist measurements are on the larger side tend to produce higher amounts of cortisol when they experience stress. This can cause even more weight gain around the middle, creating a never-ending cycle.
The best way to combat this problem is by finding ways to deal with stress effectively. Adding calming activities such as meditation or yoga to your daily routine may help you lose stomach fat.
Avoid Eating Too Much Sugar
A high intake of sugar can be detrimental to your health. In fact, studies have found that excessive amounts of sugar can contribute to health problems ranging from obesity and fatty liver disease to type II diabetes and heart disease.
Eating a lot of sugar can lead to an increase in belly fat. This not only includes refined sugars but also other types of natural sweeteners such as honey. Try to limit your intake of any type of sugar as much as possible.
Add Cardiovascular Exercises To Your Workout Routine
Adding cardiovascular exercises to your workout routine is a great way to boost your health while at the same time burning a lot of calories.
If you are trying to lose tummy fat, cardio is one of the most effective forms of exercise. The jury is still out, however, on whether it is best to work out at a moderate level or at a more intense level.
No matter how intense you make your workouts, you should try to exercise as much as you can. For instance, a recent study found that women who had gone through menopause were able to lose more fat when they did cardiovascular exercises for 300 minutes each week rather than 150 minutes each week.