For good reason, many women have the common goal of reducing their belly fat. Extra belly fat not only detracts from your appearance but also increases your risk of diabetes and heart disease. Fortunately, there are a number of simple, scientifically supported methods for women to quickly lose belly fat. We will look at seven of the most efficient tactics in this article.
Give up sugar
You should concentrate on the increasingly popular sugar-free and calorie-free products because added sugar is very unhealthy and bad for your body. Even that is a current trend; statistics show that the average American consumes 152 pounds of sugar per year, which is sometimes even more than they weigh!
That much sugar can also contribute to weight gain because it only adds calories and has no nutritional value. This is the main reason why sugar is most likely your enemy when it comes to belly fat.
The best way to control your sugar intake is to cut out refined sugar, liquid sugar, and beverages with added sugar from your diet. That means avoiding various sports drinks, fruit juices, sugar-sweetened coffees, and teas.
Aerobic exercise
Exercise that is aerobic also improves heart health and general health in addition to body shape. Cardio (aerobic) exercises have been identified by recent research as the most effective way to reduce belly fat.
Cardio exercises, particularly brisk walking or light jogging, can help you lose belly fat, especially the fat around your internal organs.
Because there are various theories about what types of exercise are best for weight loss programs, a Duke University Medical Center study that lasted eight months and involved 196 overweight participants between the ages of 18 and 70 found that aerobic training burned calories much more effectively than resistance training did.
Do weight lifting exercises
Resistance training is still important because, as we've already mentioned, it's not as effective as cardio. A Harvard School of Public Health study found that weight lifting has the benefit of reducing waist size. According to this study, a 20-minute weight lifting routine can aid in the fight against and reduction of belly fat.It means that performing resistance exercises, or better yet combining them with aerobic ones, may help reduce abdominal fat while boosting or maintaining muscle mass.
You can effectively lose belly fat and improve your appearance by preventing muscle loss and developing lean muscle.
The takeaway here: If you want to assure that you’re losing fat and preserving your lean muscle mass at the same time, do both aerobic exercises and lift weights.
Lemon Water
Although lemon water doesn't control belly fat loss directly, it offers a wealth of health advantages that may help your body lose fat and belly fat.It is particularly advantageous when consumed on an empty stomach (morning is best).
This occurs as a result of water with lemon's capacity to raise stomach acid levels, which enhances digestion and aids in a more efficient breakdown of the food you eat.
The liver is one of the most important organs in the body, performing hundreds of different functions, so the lemon water also helps to detoxify it and improve its performance.
Some studies showed that it even helps to improve metabolism, reduce appetite, and remove unwanted fat sludge.
Take away: When you wake up in the morning drink warm water with a squeeze of fresh lemon. To boost your metabolism, which will give you energy and wake up your digestive system.
Here is a water lemon recipe:
- 1 glass of warm water,
- Squeeze the juice of half a lemon.
Drink up and enjoy!
Eat high fiber foods
Fiber has many advantages, including reducing your risk of developing diabetes, high cholesterol, heart disease, constipation, and digestive problems.
Following these characteristics, fiber has been demonstrated to aid in weight loss, reducing belly fat in addition to aiding in weight loss. It functions because a diet rich in foods with fiber tends to be more filling and give a feeling of satiety after eating.
Fiber tends to be less energy dense (less calories for the same food volume), which is another advantage for weight loss.
It’s apparent that we all need more fiber in our diet, which is not the case with the Americans because evidence shows that 90% of Americans aren’t getting their daily recommended allowance of fiber.
How much fiber is enough to meet the daily requirement?
Women should eat from 21 to 25 grams of fiber per day, while men for 30 to 38 grams a day.
The best sources of dietary fiber are fruits, whole grains, vegetables, and legumes, and more specifically, quinoa, beans, chia seeds, kale, oats, and berries like strawberries, blueberries.
Here is a list of 21 best high fiber foods, which we recommend you to include in your diet:
Green Tea to burn and reduce belly
Weight loss is naturally linked with green tea and apart from that, the tea is one of the healthiest beverages you can drink.
Due to the active compounds found in green tea, it is able to increase the levels of hormones that send the signals to fat cells to break down fat and releases fat into the bloodstream in form of energy.
American Journal of Clinical Nutrition claimed the positive effects of green tea on weight and body fat reduction, particularly from the midsection.
Its properties are linked to the compounds called catechins a well-known, belly fat burner.
So, swap your morning coffee for a cup of green tea for a faster, more efficient weight loss and more health benefits.
Eat a moderate to low carb diet
The National Institutes of Health-sponsored study came to the conclusion that cutting back on high-carbohydrate intake, even in a moderate way, may help people lose their deep belly fat.A diet with a moderate carbohydrate restriction has a relatively low glycemic index, which is a gauge of how much food raises blood sugar levels. Compared to the standard diet, which contained 55% of calories from carbohydrates and 27% from fat, this diet should be 43% calories from carbohydrates and 39% calories from fat.
The takeaway here is: cut down on carbs to reduce belly fat.
Conclusion
A balanced combination of healthy eating plan and exercise program prove to be the best and fastest way to lose weight in your belly and reduce overall total body fat.