How to Get Rid of Belly Fat

An adult with low belly fat

Belly fat refers to fat in the abdominal area which can be quickly gained but highly difficult to lose. Medical officials say belly fat is a sign that one’s metabolic health is wrecked. Excess belly fat increases the risk of chronic disease and makes you look older than your actual age. Looking good in most clothes with belly fat is something difficult to achieve because people concentrate on the protruding belly instead of the clothes you have on.

Medical experts say that excess belly fat can be a sign of cancer, lower testosterone, insulin resistance, or heart disease. So getting rid of belly fat does not only make you look fit physically, it helps you stay healthy and disease free.

There are healthy lifestyles to help get rid of belly fat and healthy weight loss strategies are the best to achieve this.

I present to you 5 healthy ways to lose belly fat.

An adult male with his FUPA

More protein, fewer carbohydrates

It is advisable to consume more proteins to keep you full longer while maintaining muscle mass. Protein from animal sources contains high-quality protein and is the foundation of a healthy diet. Poultry products, especially whole eggs and other high-protein foods such as beef, fish, legumes, nuts, meat, and dairy products, help reduce sugar cravings.

Whole eggs in crate
Klaus Nielsen on pexels

Carbohydrates increase belly fat because they mostly contain sugar which raises insulin and cortisol levels. Nutritionists advise that we eat less than 75g of carbohydrates a day. Following a ketogenic diet helps by consuming a meager amount of carbohydrates and replacing them with fat to help your body burn fat for energy. Consult a medical practitioner before starting those mentioned above especially if you have any health condition.

Avoid sugary drinks

Sugary drugs contain fructose which turns into fat once they are consumed and studies have shown that these excess sugar can lead to fat building around your abdomen area. Fruit juices are not natural as indicated on the pack, most contain sugar. After extracting the fats from the sugary drinks, the liver deposits that fat elsewhere, primarily the belly, making it look bloated. Replacing fruit juices with whole fruits is the best since whole fruits contain more fiber and reduce the adverse effects of fructose.

Different examples of sugary drinks
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Living a healthy lifestyle

Research shows that drinking more alcohol can contribute to belly fat. Alcohol consumption increases your risk of developing belly fat storage around the waist. Recent studies also suggest that alcohol intake should be limited to two (2) or fewer drinks per day to help decrease belly fat.

A post of 'no alcohol'.
Roberto Vivancos on pexels

Reducing stress levels can also help with belly fat. Stress can make you gain fat in the belly area by triggering adrenal glands to produce a stress hormone called cortisol. This cortisol in high levels increases appetite which drives abdominal fat storage. Engage in activities that reduce stress levels like meditation, yoga, laughing more, etc.

Cardio exercise

Cardio exercise is any activity that gets you breathing a little harder and increases your heart rate. It is also called aerobic or endurance exercise. 30 to 60 minutes of moderate/intensity activity four(4) to five(5) times a week can help shed stubborn belly fat.

5 best cardio exercises for burning belly fat include;

  • Skipping or rope jumping
  • Running
  • Cycling
  • Stair climbing
  • Quick pace walking
Adults in a running marathon
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Getting enough sleep

Studies show that not getting enough sleep may result in obesity and increase belly fat for some people. Sleeping at least 7-8 hours per night is recommended by doctors. Studies show that people especially women who sleep fewer than 5 hours per night easily gain weight than those who sleep 7 or more hours per night. Not getting enough sleep also results slows down metabolism and increases insulin resistance.

If you have been struggling to sleep, talk to your doctor about treatment options or read this article to help you get enough sleep.

A lady sleeping
Andrea Piacquadio on pexels

There is no easy way to lose belly fat but with determination, it is achievable. Remember, general weight loss improves your overall health and makes you feel confident in your skin.

A lady checking her a weight loss with a measuring tape