It’s easy to lose belly fat when you know what foods to eat and what useful habits to adopt. People sometimes think that there are no remedies for that stubborn belly fat. However, if you desire, you can burn your calories and excessive weight really quickly. This piece of writing will give you with the winning strategies on how to reduce stomach fat.
You might have noticed that for some reason, fat gathers around your waist. You may have stomach fat but your arms and legs might look quite thin. This is not only irritating but also bad for your health. A fat stomach can increase your risks of getting diabetes, heart issues, and high blood pressure. The risks of getting a breast cancer also become higher.
“Nothing tastes as good as being thin feels.”
― Elizabeth Berg, The Day I Ate Whatever I Wanted: And Other Small Acts of Liberation
So, what is the cause of belly fat? How can you lose belly fat? What to do to look more fit, healthy, and feel amazing? The answers to all these questions are here for you below. Let us first discuss the causes of belly fat. There might be different causes of the stomach or abdominal fat out there.
Lose Belly Fat – Stress as number one cause of stomach fat
Work pressure, debts, being late from work or school, or more serious situations may cause stress. As a result, our bodies gear up and react instantly. Nowadays, stress is almost a continuous thing. And because it is a continuous thing, cortisol (¹) levels nearly always remain high.
This results in increased appetite which can cause stomach fat. Your organism thinks that you should recover after all that lost energy. That’s why people who feel depressed are constantly eating something. Often, during stressful situations, your body thinks you are now going to either fight or run. And when you do not do either of these, you start gaining fat.
Drinking too much of carbonated drinks
Dude, soda is not that good for your health. Drinking too much of carbonated drinks can also harm your body and result in abdominal fat. A high amount of sugar is usually used in sodas. They trigger your desire to eat something. It appears that you end up eating more than you should.
Not getting proper sleep and/or rest
It’s useful for grown-ups to get a 7-9 hours’ sleep every night. Uninterrupted, quality sleep will help minimize stress levels and avoid belly fat. If you are constantly feeling exhausted, you might need a good rest. If your body does not recover from stress or hard work, you might end up with fat around the stomach area.
As you can see, different things can cause belly fat. Let us now examine the winning strategies that will help lose belly fat. This will not only help you feel amazing but also increase confidence in yourself. Thus, the following are the things you should do to reduce levels of belly fat very fast.
General Tips to help you get rid of Fat on your stomach and belly
- Do not always avoid calories and carbonated products. Otherwise, your body might assume that it’s a stressful situation. If so, it might start storing fat. Just make sure you use these foods in a balanced manner not too much and not too little.
- Eat frequently and balance your food portions to lose belly fat fast. To eat frequently means eating every 3-4 hours i.e. 4 or even 5 times a day. You should never skip breakfast. Also, try to avoid carbohydrates after 6 pm.
- Cut down sugar. Avoid any type of food and drink that makes your sugar in your blood rise quickly. Because when it then starts dropping, your body generates adrenaline and cortisol hormones. Avoid lots of chocolate, eat natural products instead.
- Eat meals that are rich in proteins. Proteins help to make the carbohydrates slowly. As a result, the level of sugar does not bounce up and you easily lose belly fat.
- Another winning strategy to lose belly fat is to really consume fats. These fats can be found in fish and nuts. Leafy greens and vegetable also contain lots of essential fats.
- Do not eat when you are hurrying somewhere. This might serve as a stress trigger for your body. In other words, your digestion will make it slowly.
- Balance not only what you eat but also what you drink. Coffee or tea with lots of sugar in it is not the best drink for you. If you cannot help it, make sure to eat something before drinking. Otherwise, sugar and caffeine will get directly into your blood increasing the level of cortisol in it.
- If you have got stomach fat and you want to reduce it or get rid of it, then exercise. It might sometimes be really difficult to find time to visit the gym, still find it!
- Add magnesium (²) to whatever you eat to lose belly fat. Leafy greens and nuts contain lots of magnesium. It will balance the levels of sugar in your body and help avoid getting fat.
Let’s go deeper into what you should eat and drink and what habits you should adopt to lose belly fat.
Foods to eat to lose belly fat
There are several things that you can eat to get rid of that stubborn stomach fat. Of course, you can combine eating healthy food with doing the right exercises. Following are the products to consider if you want to reduce your level of abdominal fat in the fastest way.
Green tea will help you avoid really bad diseases including heart problems and even cancer. Also, it will make sure you lose belly fat really fast. Green tea contains catechins – a brilliant antioxidant. Consuming green tea will be really effective with the combination of long walks or even running. In general, different exercises will help you stay fit and turn the fat into muscles.
Your body needs magnesium, and nuts contain a lot of it. Balanced magnesium in your body will help you stay fit and healthy especially during winter months. Also, magnesium helps lower depression levels resulting in lowered sugar-craving. Magnesium can also improve your sleep by making it more sound and high-quality. Such foods as nuts, cereals, cocoa, and leafy vegetables contain magnesium. Thus, consuming them will help you lose belly fat really fast.
Milk is rich in calcium, and calcium helps reduce fat especially in your middle. Calcium can also help improve your sleep by relaxing your nerves. If you do not like milk, you can at least try different yogurts. Also, you can add some berries or fruits to your yogurt. You will like how it tastes for sure. Besides, this is a perfect strategy to help lose belly fat.
Fish contains lots of omega-3. On the one hand, it can improve heart health and help avoid dementia. On the other hand, carriers of omega-3 usually contain a lot of proteins as well. Proteins will make your body burn more calories than nearly any other food will do. Thus, you should eat various types of seafood such as salmon and sardines to lose belly fat. If you cannot allow yourself such food, then opt for fish oil supplements.
Oatmeal is rich in fiber which itself is good for your stomach since it will stay there for hours. However, make sure you do not add too much sugar or honey to it. Instead, choose the simplest variant of oatmeal and add a few berries to it.
- Vitamin C:
As you already know, stress triggers the production of cortisol in your body. Vitamin C helps reduce the level of this hormone. Also, Vitamin C produces carnitine hormone which itself enhances the fat burning process. Thus, if you are feeling depressed or frustrated, increase Vitamin C by taking either a lot of kiwi and oranges or by taking the vitamin as pills.
- Eat fats, not sugar:
Often people think that eating fat will make them fat. However, the truth is that it is sugar that makes you fat. Thus, it’s better to eat salmons, avocados, vegetables, and walnuts instead of chocolate and other sweets. These foods will help you lose belly fat in the fastest way possible. Additionally, if you add constant aerobic exercises to this all, you will lose belly fat even quicker.
Healthy habits to adopt to lose stomach fat
Eating healthy food is really great if you want to reduce stomach fat. However, there are some more things to do to get the desired results. Following are the healthy habits you should adopt to get the desired outcome.
If you are not much into aerobics and cardio exercises, then yoga might be quite good for you. Yoga is a lifestyle; it’s the art of living. Thus, you can try at least the breathing exercises that tend to reduce stress. If you do not feel stressed, you will be able to fight abdominal fat more effectively.
There is a vast variety of exercises you can do to lose belly fat in the fastest way. It is better to turn fat into muscles, and exercises will help you with this. First of all, it’s important to understand that you should engage all your body parts into the exercise. If you concentrate only on your belly, you might not get the desired results. Discover these Top 5 Fat Burning Exercises That Will Do at Home.
A sound sleep will reduce the levels of anxiety and stress. Accordingly, this will help you be healthier and look amazing. Some people cannot sleep well due to high levels of anxiety or due to their bad habits. Listening to good music or reading a few pages of a book before going to bet might help you out. Following are a few things you should do to have a better sleep:
- Schedule your sleeping and waking up hours – This means, you should not go to bed too late or wake up too late. Fixed sleeping hours will help you stay fit, healthy, and far away from stress.
- Give up smoking – Nicotine does not allow you to sleep since it is a stimulant. Besides, people who smoke might feel several times tired and not rested after sleep than non-smokers might.
- Do not do exercises right before going to bed – You only get sleepy when your body temperature lowers down. However, after a 30-minute workout, your body temperature will remain high for the upcoming hours (3-4 hours). That’s why it is important to let your body cool down so that you can sleep easily.
Use water, not sodas, juices, or anything else that contains either sugar or caffeine. Drinking nearly 2 liters of water daily will help improve your metabolism. Every time you feel as if the craving for chips or sweets, just drink water in small and slow gulps. Sometimes, we are thirsty, not hungry and we eat food instead of drinking a glass of water.
- Little alcohol:
Though drinking too much will result in different health problems, alcohol does not turn everything you eat into fat. At the same time, you should be careful when drinking that extra glass of beer or margarita. Also, it’s not always the beer that makes your belly swell; it’s the chips and other snacks you eat with it.
- Make a plan and follow it:
It’s sometimes really hard to follow a plan. You might know about everything that can help you stay fit, look great, and lose belly fat. But at the same time, you might not find enough time to live a healthy life. What you eat is crucial for your body. This means, that you should track both what you eat and what you drink. Running or jogging in the mornings will be great, eating 4-5 times a day and avoiding sweet and salty snacks is even greater. Thus, if you want to lose belly fat, you should set a goal, make a plan, and go for it.
As a Conclusion
It will be a bit hard to lose belly fat overnight to look amazing for the upcoming party. However, you can always have these useful tips in your mind. The crucial thing here is that belly fat is not fatal; it is not worth the stress that you suffer. The more stressed you get due to fat around your middle, the higher cortisol levels will get in your body.
Instead, make sure you do constant workouts and work on yourself. If many other people could make it, you can make it too! If you think you will use our tips, share them with your friends too. Also, we would like you to come back in a month or two to share your results with us. Feel free to leave your comments below.