How to get rid of belly fat: Effective tips that will help you
Losing fat from around the belly has become a common fitness goal. Here's how you can reduce tummy fat naturally.
Losing fat from around the belly has become a common fitness goal nowadays. There are a lot of misconceptions—and even myths—surrounding belly fat and how to banish it. For this reason, losing this fat can have significant benefits for your health and well-being. In order to get rid of it, we often envision in the rulebook for the flattening of the stomach and involves strict diets and hard fitness regimens that tire us out.
What is belly fat?
There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. Improving nutrition, increasing activity, and making other lifestyle changes can all help. Belly fat refers to fat around the abdomen.
There are two types of belly fat:
Visceral: This fat surrounds a person’s organs. Visceral fat is a type of body fat that’s stored within the abdominal cavity. It’s located near several vital organs, including the liver, stomach and, intestines. It is also referred to as active fat because it can actively increase the risk of serious health problems.
Subcutaneous: This is fat that sits under the skin and the amount of subcutaneous fat you develop depends on genetics as well as lifestyle factors such as physical activity and diet. Subcutaneous fat is an important part of your body, but if your body is storing too much of it, you may be at a higher risk for health problems including:
- Heart disease
- Type 2 diabetes
- High blood pressure
- Abnormal cholesterol
- Breathing problems
Here are some effective ways to get rid of Belly Fat:
Carbohydrates, or carbs, are sugar molecules. This sweetener is often used in conjunction with other artificial sweeteners in processed low-calorie foods. Cutting back on carbohydrates can have major benefits for your health. Many people choose to maintain a low-carb diet or to cut carbohydrates out entirely. However, it is not a good idea to go on a low or no-carb diet unless a doctor specifically advises, as it may not be beneficial to some people.
Carbs are an essential macronutrient and a valuable energy source. If your aim is to get rid of belly fat, your diet should include full of fiber, protein, minerals, and micronutrients. If taken at the right time, carbs can help repair your muscles and fill you with energy. So, it is good to eat carbs after your workout session.
Add apple cider vinegar to your diet
Apple cider vinegar is made in a two-step fermentation process. Apple cider vinegar is made with apples that cut or crushed and combined with yeast to convert their sugar into alcohol. Apple cider vinegar is an ancient remedy that was used as a natural remedy for health problems for a very long period of time. ACV has impressive effects on weight and body fat. It also helps in curing various problems like type 2 diabetes, eczema, and high cholesterol.
Have this drink every morning on empty stomach and make your weight loss process faster. About 1–2 tablespoons (15–30 ml) of apple cider vinegar per day is recommended to obtain full weight loss benefits. Excessive usage may reverse the good effects as ACV is highly acidic. It may irritate your throat if you drink it often or in large amounts.
Things to never do with ACV:
- Don’t forget to dilute it
- Consuming it in large doses
- Avoid inhaling it
- Brushing your teeth right after
NOTE: Always consult a doctor or nutritionist in case you are thinking of consuming it.
Perform resistance training
Resistance training increases muscle strength by making your muscles work against a weight or force. This is also known as strength training or weight lifting. You don’t have to be a bodybuilder or a professional to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density.
Before starting your workout, don’t forget to do a warmup routine for at least 5 to 10 minutes. This can include brisk walking, jogging on the spot, or movements that work your legs, arms, and muscles.
With strength training, you move your body against some type of resistance, such as:
- Your body weight
- Free weights, like dumbbells or barbells
- Resistance bands, also known as resistance tubing or workout bands
- Resistance machines like cable machines, single-exercise machines, or multi-gym systems
Consume loads of water
Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories, and may even suppress your appetite if consumed before meals. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.
Drinking water instead of soda can help with weight loss. If you don’t drink enough water each day, you risk becoming dehydrated. Warning signs of dehydration include weakness, low blood pressure, dizziness, confusion, or urine that’s dark in color. Health experts recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon a day.
Avoid sweetened beverages
Full of calories and low in nutrients, sweetened, carbonated beverages such as sodas do not aid weight loss. If you have sugary drinks like sodas and sweetened teas on a regular basis, start cutting back now. Replace sugary drinks with water. That can seem like a challenge if you aren’t a big fan.
Artificial sweeteners in diet soda and sugar in sugar sodas trigger insulin secretion which leads to an increase in the level of triglyceride in the blood. Sodas also increase the risk of metabolic syndrome, which causes belly fat, high blood sugar, and raised cholesterol.
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