Struggling with abdominal obesity for years, I intimately understand the frustration that comes along with dragging a “spare tire”. Being skinny and having a large belly is even more frustrating. You are working out, dropping pounds, but the tummy is still there.
This guide is therefore laser specific. Instead of sharing tips across the board, I’ll focus my attention on proven tactics that will reduce your waistline. If you struggle for a while and desperately try to figure out how to lose belly fat, this is a step in the right direction.
As Lifestyle Updated writes in their newly published comprehensive guide- losing belly fat is easy once you know the steps.
So let’s find them out one by one.
Foods that grow your belly
Processed sugar is bad for you
Processed sugar and artificially sweetened beverages increase your blood sugar concentration and insulin resistance. Over time this leads to high glucose levels which in turn make you even hungrier after a meal.
What this process also does, is promoting additional abdominal fat accumulation.
And it is visceral fat, which is the worst type of fat. That’s the one that blankets your internal organs and sits below your abdominal wall.
Artificially processed sugar also has more calories when compared to healthy nutrients such as lean meat or whole grain carbs.
Forget about sweetened beverages as well. Instead try drinking more water and squeezed fruits. The lemon diet, which is really popular in other parts of the world – known as the лимон диета – can help you burn belly fat as well.
Trans fats are dangerous
These will stay in your system much longer than it takes for ordinary fatty acids to process. Therefore, you will start accumulating fat tissue, especially in your problem areas.
Stay away from them.
More protein and more fiber
Eating a high protein diet (on the expense of reducing your caloric intake from carbs, of course) is going to increase your metabolic rate. Up to 30% as Lifestyle Updated points out citing a study published in the National Center for Biotechnology Information.
Low fiber diet is also a precursor to abdominal obesity, so if you are wondering how to lose belly fat one of the ways would be to increase your fiber intake, to match your optimal and recommended daily intake.
Fiber will keep your satiety high, and it will help your digestive system preventing adipose tissue from forming and storing.
Consider these specific foods
Cabbage, broccoli and cauliflower contain a very powerful substance called I3C, which is very effective at burning belly fat and adipose tissue in general.
Only a single serving per day (200g) is enough to see noticeable results within a month or so.
This powerful ingredient that is found in the turmeric root (used in curry) is a strong anti-oxidant and anti-inflammatory agent. It will prevent fat tissue from storing and spreading, thus improving your weight loss efforts.
It has a way more powerful effect on visceral fat, and will hence slim your waistline within one month of regular use.
The Cumin seed has incredible effects on improving metabolic rates, and preventing fat storage around the abdomen. All you need is to sprinkle some on your main meals, and be patient.
You will see a noticeable change within two or three weeks.
How to change your diet habits and lose belly fat
You probably know the fundamentals of weight loss, but let’s go over the main principle once again.
In order to see results from the superfoods above, you’ll have to healtify (yup that’s a word now) your diet. And this is how:
- Eat regularly throughout the day. Three main meals and two or three snacks in between, so you can keep your metabolic rate at optimal efficiency, and satiety levels high. Besides, if you are working out, you’ll need regular nutrition intake in order to see some results.
- Follow the golden ratio. Tune your caloric intake so you have your calories from 40% carbs, 40% protein, and 20% fats.
- Hydrate often. Take with you a bottle of water, and make sure to drink small sips throughout the entire day.
- Your carb intake should be from whole grain foods.
Eat healthy, keep yourself hydrated, rest and supplement with some of the superfoods mentioned above. You will be losing up to 3-4 pounds per week on this lean and healthy diet.
Then you can add exercise once or twice per week. At least at first.
Ab workouts for losing belly fat
Most people believe that ab workouts mean infinite repetitions of the same old crunch. But that cannot be further from the truth. In order to reduce belly fat, you’ll need to be doing anaerobic exercises, and high intensity cardio sequences.
Then, after you have some momentum going on, you can incorporate strength and resistance moves that target the core.
Keep your workouts short in length (say around 20 minutes), and add intensity as time goes by.
Start with 2 sessions per week, and increase from there.
Losing belly fat is easy
If you think that reducing your tummy is a tough process, just remember that all you have to do is follow certain principles. If you are dedicated enough and stay on course for about a month, your fat belly will disappear and you will have a flat abdomen instead.
Make sure to watch your caloric intake, eat clean, and have enough rest. Then just add two or three workout sessions per week and you will see your body transforming in no time.