Many individuals are overweight due to accumulation of fat into their various organs like fat under the skin, fat around waistline and liver fat. But, overweight is not always harmful if an individual maintains good health condition. Rather, belly fat is the biggest issue which tends to abdominal obesity. It is necessary to lose belly fat to maintain good health as well as to protect from different diseases.
Belly fat is measured by a tape surrounding your waist. If the area of the waist is more than 40 inches in men and 35 inches in women, it is absolutely abdominal obesity. There are different proved strategies to lose belly fat.
6 Best Ways To Lose Belly Fat
Avoid sugar, but intake fiber rich foods
Different studies demonstrate that various sugars like refined sugar, liquid sugar, sugar-sweetened beverages, fruit juice, soft drinks and added sugar with coffee and tea are rich of fructose. Fructose actually converted all into fat and stored in the waistline. Sugar consists of 50% glucose and 50% fructose, which is responsible to increase belly fat as well as liver fat. So, to lose belly fat is very urgent to prevent metabolic problem. Instead of fruit juice, you can take whole fruits, vegetables, legumes, oats which are fiber rich foods. Different studies show that intake of 14 grams fiber per day reduces 2kg weight over 4 months and also 10 % reduction of calorie. So, fiber-containing foods definitely reduces belly fat.
Increase protein eating
A study in Denmark showed that more quality protein intaking actually reduces belly fat. An Individual who used to eat more and quality protein has less belly fat. Quality protein means animal protein like unprocessed fish, eggs, meats, chicken, seafood and dairy products. Naturally, protein is used to burn additional fat as well as to lose belly fat.
Avoid more carbohydrate but increase nuts, cheese in your diet
Different studies show that low-carb diets actually reduce water weight into your body which loses your appetite and body weight. Studies also showed that low-carb diets reduce the belly fat. Avoid eating refined carbs like white breads, pastas rather take nuts, cheese. Nuts contain very essential fat, which reduces belly fat instead of storing. Studies found that cheese contains fat burning hormones needed to lose belly fat.
Eat a fresh salad packed with leafy vegetables
Several observations found that leafy green vegetables like broccoli, spinach are helpful to reduce belly fat. These fiber-rich foods have high nutritional value as well as low calories. You have to take fresh salad packed with leafy vegetables before or during a meal to reduce belly fat.
Add Berries and Peanut Butter in your diet
Different studies demonstrated that fiber and antioxidants lower insulin levels and burns extra body fat. Berries are rich in fiber and antioxidants. Peanut butter is one of the best foods to lose belly fat. But, you have to take only two tablespoons per day for keeping your digestive system in order.
Take Porridge oats at breakfast
A big bowl of porridge oats with berries, walnuts and cinnamon absolutely necessary for your breakfast if you want to reduce your belly fat quickly. It is already proven that an individual who takes this food at breakfast has less fat in their body.
You should adopt the above strategies if you want to lose belly fat quickly. Besides the above food habits, you must go for aerobic exercise (like walking, jogging, running, cycling, swimming, etc) .