Lowering the amount of abdominal fat is a very important thing to do for the overall health because the fat surrounds the organs in the body and makes your stomach look bigger.
7 EVIDENCE-BASED WAYS TO LOSE BELLY FAT.
Sugar is one of the unhealthiest substances which is highly consumed by the American population. It will only add unnecessary calories which will cause you to gain fat because it doesn’t contain any nutritional value.
You should eliminate the refined sugar from your diet, as well as any sugar-sweetened beverages and liquid sugars. This means you shouldn’t consume fruit juices, coffee and tea with sugar, and other sports drinks.
Aerobic exercises are great for the overall health, and especially for the heart health. These types of exercises will also get your body in shape and remove all the excess fat from the belly. Brisk walking and jogging will remove the belly fat effectively.
Do weight lifting exercises
Lifting weights is great for shrinking your waist. Only 20 minutes per day can effectively reduce the fat from the belly.
Mixing aerobics with weight lifting will help if you want to increase the muscle mass and reduce the abdominal fat at the same time.
Lemon water has great benefits on the body when it comes to losing belly fat. It is best to drink the lemon water on an empty stomach each morning after you wake up because it will improve the digestion and break down the food you eat. Also, this drink will detoxify the liver and improve its function. It will also lower the appetite, boost your metabolism and remove the fat.
Water lemon recipe:
- Juice from ½ lemon
- 1 glass of warm water
Eat high fiber foods
Your body needs fiber because it lowers the risks of developing a heart disease, high cholesterol, diabetes, and constipation. When your diet is rich in fiber you will lose weight, remove the fat, and feel full for a longer time after you have a meal.
Daily fiber requirement
It is recommended that women should consume 21-25g of fiber per day, and men 30-38g. You can find fiber in vegetables, fruits, whole grains, kale, chia seeds, beans, quinoa, and legumes.
HIGH FIBER FOODS YOU SHOULD INCLUDE IN YOUR DIET:
Green tea is the best choice of tea if you want to lose weight, get energy, and burn fat. It is better to swap your cup of coffee with a cup of tea because you will get more health benefits.
Eat a moderate to low carb diet
When you cut all foods which are high in carbs you will definitely lose weight and start to burn the fat. When you follow a diet low in carbs it means that the foods you will eat will have low glycemic index. Your diet should contain 40% of the calories from carbs and 36% of the calories from fat.
When you have a healthy eating regimen and you combine it with an exercise program you will surely lose weight and burn all that stubborn fat!