Most people these days are concerned about their bodies, especially women. Amongst the body concerns, a big belly stands out as what most people find very uncomfortable and are trying every possible solution to reduce their belly size.
Having a big belly can be irritating, not only when your dresses do not fit, but it can also pose a number of health issues. In some cases, it can cause complications such as type 2 diabetes or even heart disease.
Any person with any type of body is capable of having a big belly especially if you do not watch your diet and control your lifestyle. One fact to note is that reducing body fat from the belly or abdominal area can be very difficult but you will surely yield the results.
Here are five secrets you can follow to reduce your belly fat:
1. Stop or reduce your alcohol intake
Alcohol is not entirely harmful, as its consumption in smaller quantities has health benefits, however, when the consumption becomes too much, it poses a health risk. Scientific studies have observed that excessive alcohol consumption can be linked to the excessive gain of belly fat. Cutting back on alcohol can help reduce belly fat; you do not necessarily have to stop drinking alcohol, instead, you can consume it in smaller quantities.
2. Your diet should contain a lot of soluble fibre
The soluble fibre in your diet reduces your food intake; it absorbs water and forms a gel. According to research, this makes you feel full without having to eat much, hence promoting weight loss. It can also help the body absorb fewer calories. Other studies have also reported that soluble fibre reduces a certain amount of belly fat. Some foods that contain soluble fibre are Legumes (for example beans), avocados, blackberries, etc.
3. Include a lot of protein in your diet
A diet rich in protein plays a similar role just like soluble fibre; however, in their case, they are known to cause the release of a hormone called fullness hormone. This hormone promotes fullness as well, thereby decreasing your appetite. In the case of protein, as your body is losing weight, your metabolic rate increases in order to retain muscle mass. People who consume high-protein meals have been observed to have less belly fat. Sources of protein include meat, eggs, milk, beans, and fish.
4. Reduce your sugar intake or foods with high sugar
A lot of sugar in your diet will not only cause an increase in weight but could expose you to a lot of chronic diseases such as type 2 diabetes, fatty liver disease and obesity. High sugar intake has been shown to be strongly linked with increased belly fat. It is worth knowing that regular refined sugar and even real honey should be consumed in reasonable quantities.
5. Do more aerobic or cardiovascular exercises
If you want one effective way of burning calories from your body, you should start and be consistent with aerobic exercises. It is important to note that the intensity of aerobic exercises does not really matter but the frequency and duration of each session.
In conclusion, there is no magic or quick way to lose belly fat. When you start a routine that will help you reduce your belly fat, stick to it and be patient, you will see the results with time.