The visceral fat behind your abdominal muscles is known as belly fat.
Because visceral fat is deposited around the internal organs, it differs from other kinds of fat. It also has a distinct metabolism from other fats. The implications of belly fat are not just unsightly and a barrier to wearing nice clothing and going on hot dates; they also have a significant influence on long-term health.
Even a modest amount of abdominal fat can lead to a slew of health issues. Excess hormones and chemicals are produced, affecting nearly every organ.
Belly fat has been related to weak bones, high blood pressure, a higher mortality rate, inflammation, cardiovascular and metabolic disease, type 2 diabetes, and a variety of other illnesses.
There isn’t a fast cure for belly fat.
You just need to reduce weight to get rid of abdominal fat.
To lose weight efficiently, you must make modifications to your food as well as your workout routine.
Take a look at the nine ideas below to discover how you may start losing belly fat.
If you follow these recommendations consistently, you may lose up to 20 pounds of belly fat in 14 days, just as it did for my friend Josie, who used to weigh more than 200 pounds.
She dropped ten pounds in the first seven days of following these recommendations. In the same year, she lost 54 pounds — entirely from her stomach!
The nice thing is that none of this necessitates any irrational or bizarre conduct.
Let’s get started.
1. EAT ONLY WHEN YOU’RE HUNGRY
Stop when you are no longer hungry, whether you are full, content, or simply not hungry. Also, try to chew gently when eating to avoid overeating.
2. WHEN YOU ARE HUNGRY, DO NOT REACH FOR SNACKS IMMEDIATELY.
When you’re hungry, drink a glass of water instead — you’re probably dehydrated and not truly hungry.
3. EAT MANY SMALL MEALS THROUGHOUT THE DAY.
Avoid eating three huge meals every day. This helps to balance your blood sugar and energy levels, which in turn aids in preventing your body from storing excess fat.
4. EAT FOODS WITH PLENTY OF FIBER
Increase your intake of fresh fruits and vegetables. They’ll make you feel fuller and make you less hungry in between meals.
5. AT LEAST THREE HOURS PRIOR TO GOING TO BED, EAT DINNER
When you sit or stand upright, your body digests meals more efficiently. Late-night eating might alter your digestion and blood sugar levels, resulting in poor sleep quality and late-night nibbling.
6. AVOID PROCESSED AND PACKAGED FOODS.
Eat complete meals that are high in vitamins and minerals instead. Junk foods, such as potato chips, provide empty calories that make you hungry. Also, limit your intake of sugary, fried, and high-fat meals, as they dehydrate and fatten you.
Sugar-free yogurt, oats, coconut oil, almonds, chicken breast, lean cuts of beef, cayenne pepper, salmon, avocado, eggs, and green vegetables are some of the items that might help you lose weight.
7. INCLUDE INTERVAL TRAINING IN YOUR WORKOUTS
Increase the intensity of your workout and push yourself to your limits. While all exercise is good, high-intensity interval training (HIIT) at least a few times per week may be especially beneficial. HIIT is made up of short bursts of intense activity followed by short rest periods.
In women who were susceptible to Type 2 diabetes, researchers discovered that HIIT was more beneficial than moderate-intensity continuous exercise in decreasing abdominal fat.
8. EVERY NIGHT, SLEEP FOR AT LEAST EIGHT HOURS.
This will give you a boost of energy for the remainder of the day. When you’re fatigued, you’re more likely to grab unhealthy meals, and hunger sensations will be more frequent.