Having a big belly is much more than just unsightly. Scientific research has proven that visceral fat is a major risk factor for type 2 diabetes and heart disease, among others. Similarly, people who have added too many inches to their waistline are at greater risk of metabolic disease even if they are otherwise lean. So, how to lose belly fat and not only improve your appearance, but also take care of your health? Can we do without sports? Here are 10 good gestures and healthy habits to adopt today!
Asking yourself how to lose belly fat is actually the first step to success. This problem area is very difficult to lose and most people feel discouraged in advance to make efforts in the right direction. In fact, there are quite simple changes in daily habits that you can initiate immediately and maintain for a long time. term and they don’t even include physical activities. All these gestures are tested and proven by science!
Eat lots of soluble fiber
Soluble fiber absorbs water and forms a gel that slows the passage of food through your digestive system. This helps you feel fuller for longer so you naturally eat less. Plus, soluble fiber fights abdominal fat in particular. A study in over 1,100 adults found that for every 10 gram increase in soluble fiber intake, abdominal fat gain decreased by 3.7% over a 5-year period. So, if you are wondering how to lose belly fat, simply add several of these sources of soluble fiber to your diet:
- flax seeds (natural laxative effect included)
- products with bran and whole grains
- shirataki noodles (konjac)
- Brussels sprouts, avocado, lettuce, celery, artichoke
- blackberries, raspberries, red berries, etc.
- legumes and nuts
Avoid foods that contain trans fats
Trans fats are created by pumping hydrogen into unsaturated fats and are often added to many mass-produced junk foods. And it is this junk food that sums up the foods to avoid to lose weight not only in the stomach and thighs, but in all parts of the body. Even better, it is a good prevention against inflammatory processes, heart disease and insulin resistance, among others. A 6-year study found that monkeys that ate a diet high in trans fats gained 33% more belly fat than those that ate a diet geared toward monounsaturated fats.
Don’t drink too much alcohol
Alcohol can be very harmful if you drink too much of it, and research suggests that abusing it can make you fat too. Observational studies have linked excessive alcohol consumption to a significantly increased risk of developing abdominal obesity. That is to say an excess of abdominal fat storage resulting in a waist circumference greater than 102 cm in men and 88 cm in women. So, anyone wondering how to lose belly fat, must first ask themselves how to reduce their alcohol consumption. A study of alcohol consumption in over 2,000 participants showed that those who drank alcohol daily, but drank less than one drink a day on average, had less belly fat than those who drank less frequently, but consumed more alcohol on the days they drank.
Protein is an extremely important nutrient for weight management. Not only does a high protein intake increase the release of the satiety hormone which suppresses appetite, but it can also boost your metabolism and help you preserve muscle mass during weight loss. Observational studies show that people who eat more protein have less belly fat on average than those on a low-protein diet. How to lose belly fat then? Well, base your meals on the right protein sources:
- dairy products
- whey protein
- beans, spirulina, hemp seeds
Reduce daily stress
Did you know that stress can make your belly fat by triggering the production of cortisol (also called the stress hormone) by the adrenal glands? Research shows that high cortisol levels increase appetite and promote abdominal fat storage. So, it turns out that understanding how to lose belly fat goes hand in hand with learning to relax. Yoga, meditation and nature walks are just some of the fun activities to do. As a bonus, you can lose weight by walking, because you burn extra calories.
Don’t eat a lot of sweets
Excess sugar consumption is a major cause of weight gain in many people. Limit your consumption of cakes and chocolates rich in added sugar and losing your belly will become a possible mission. Likewise, replace white sugar with healthy and equally sweet alternatives. In the same order of ideas :
Save yourself the soft drinks
Reduce refined carbs
According to scientists, a high consumption of refined carbohydrates is associated with excess abdominal fat. Therefore, consider reducing your consumption of white flour or replacing it with healthy sources of carbohydrates, such as whole grains, legumes or vegetables.
Enjoy Apple Cider Vinegar
Apparently, drinking apple cider vinegar has some impressive health benefits, including lowering blood sugar levels. It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies.
Eat probiotic foods
Probiotics are bacteria found in certain foods that have many health benefits, particularly by healing the gut microbiota and boosting immune function. It turns out that sauerkraut, kimchi and lacto-fermented zucchini are not only delicious, but also belly-busting… Ditto for plain Bulgarian yogurt!
Can you lose belly fat without exercise?
Many people wonder how to lose belly fat without playing sports. It is possible, in the long run, but the truth is that it works better with physical activities. For example, aerobic exercises (known as cardio) are an effective way to improve your health and burn calories. According to science, they vie for the number one spot of belly fat reducer with resistance training, (also known as weightlifting).
Source used: www.healthline.com
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How to lose belly fat without exercising? 10 good gestures to adopt without delay!
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