Belly fat is more than a problem that makes your clothes feel tight and lower your confidence.
It’s incredibly harmful to health.
Having too much fat, especially around the midsection, is not only evidence of poor health. But it also puts you at a higher risk of getting Heart disease, type-2 diabetes, and hypertension.
So what is the fastest way to lose belly fat?
Well, we have made a list of science-based methods to defeat stubborn belly fat every woman hates with these 9 Effective ways.
1. Avoid sugar
One of the fastest and easiest ways to shrink your tummy is by cutting back on sugary foods and drinks.
Sugar contains fructose, which has been associated with various chronic diseases like obesity, fatty liver disease, type 2 diabetes, and heart disease when consumed in an excess amount.
Several studies show a connection between high sugar consumption and increased abdominal fat.
2. Eat more fiber
The secret to a slimmer stomach in no time? A diet with a whole lot of fiber.
Eat more fibrous foods like whole-grain bread, oats, beans, legumes, chia seeds, vegetables, and fruits.
They fill you up more as fiber helps slow your digestion.
According to the us dietary guidelines, women
should consume at least 25 grams of fiber every day.
3. Eat more Protein
Protein is one of the essential nutrients for burning fat and weight loss.
Protein is a lot better than carbohydrates because consuming protein increases the release of the fullness hormone PYY, which reduces appetite and promotes fullness. The body burns more calories in breaking Protein down than it does with carbohydrates and fats.
Researches show that people who eat more protein tend to have less abdominal fat than those on a low protein diet.
You should consume at least 25% of your daily calories from Protein.
Here are some good protein sources:
- Meat
- Fish
- Eggs
- Dairy
- Whey protein
- Beans
4. Reduce stress
Stress is not only bad for your psyche but for your body too.
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also recognized as the stress hormone.
High cortisol levels lead to increased appetite and encourage abdominal fat storage. Women with a large waist produce more cortisol in response to stress. High levels of cortisol further add to fat gain around the middle. Take a break, sleep, and meditate or listen to music that relaxes you to reduce stress.
5. Start doing cardio
Cardiovascular exercise, or cardio, gets the heart pumping. It also burns calories, helping reduce body fat and tone muscles.
Studies also show that it’s one of the most effective forms of exercise for reducing abdomen fat.
You don’t have to train like Usain Bolt to lose the belly fat. Even a moderate-rate jog a few times a week can help you lose the belly fat but keep in mind that frequency and duration are essential for satisfying results. So we suggest you do cardio for 30 minutes at least or 210 minutes per week.
Some cardio exercises include:
- walking
- running
- using an exercise bike
- swimming
6. Add fatty fish to your diet
Fatty fish are incredibly healthy.
Fatty fish such as salmon, sardines, or tuna are rich in high-quality protein and omega-3 acids. By eating 2 to 3 portions a week, you can reduce the risk of heart disease and burn your belly fat.
Studies have found that these omega-3 fats may also help reduce visceral fat that is around the abdomen.
7. Add apple cider vinegar to your diet
Apple cider vinegar is uniquely useful for weight loss and eliminating stomach fat.
Drinking apple cider vinegar has remarkable health benefits, including lowering blood sugar levels.
Studies show that taking 1–2 tablespoons (15–30 mL) of apple cider vinegar daily has been linked to belly and overall fat loss.
Just be sure to dilute it with water, as undiluted vinegar can decay the enamel on your teeth.
8. Drink green tea
Green tea is an exceptionally healthy beverage.
Studies have shown that those who drink green tea before exercising lose more belly fat than those that don’t.
This is because it contains caffeine and the antioxidant epigallocatechin gallate (EGCG), which appears to boost metabolism and help lose fat from the abdomen.
9. Get more sleep
Sleep is vital for many aspects of your health, including weight. Researches show that people who don’t get enough sleep tend to gain more weight, including belly fat.
Among the 60,000 women participating in the Nurses’ Health Study, those who slept for fewer than five hours a night were at the highest risk of becoming obese and gaining 30 or more pounds during the 16-year study period when compared to those who slept for seven or more hours.
Having a regular sleeping schedule, sleeping for at least 7+ hours, and waking up at the same time can play an essential role in staying fit and being healthy.