Effective Tips to Lose Belly Fats

Belly fat is known to be a nuisance that makes your clothes feel tight.




This could also result in lack of self confidence and consciousness among men and women.

These type of fat is a major risk factor for  heart diseases, high blood pressure, colorectal cancer, sleep apnea, premature death from any cause and type 2 diabetes. Regardless of your overall weight, the trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin (subcutaneous fat). It also includes visceral fat - which lies deep inside your abdomen, surrounding your internal organs.

But how can you lose your belly fat?

Below are the effective ways to lose that excessive belly fat of yours.


1. Avoid Sugar-Sweetened Drinks and Foods

A daily intake of sugary drinks can lead to high levels of visceral belly fat.

Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in any significant amount. However, when you eat a lot of refined sugar, the liver gets overloaded with fructose, and is forced to turn it all into fat.

Examples of sugar-sweetened drinks and foods:

• Soda
• Energy Drinks
• Fruit Juice and Juice Drinks
• Sports Drinks
• Flavored Milk
• Flavored Coffees
• Low Fat Yogurt
• BBQ Sauce
• Ketchup
• Spaghetti Sauce
• Granola
• Some Protein Bars
• Pre-made Soup
• Cereal Bars
• Canned Fruit
• Canned Baked Beans
• Bottled Smoothies
• Breakfast Cereals

2. Eat More Natural Protein Foods

During weight-loss, eating adequate amount of protein is essential to your body. Since high-protein foods take more work to digest, metabolize and use, this means that you burn more calories processing them. The longer the time of digestion helps you stay full for a while, unlike crash-and-burn effect that comes from eating fatty foods and refined carbs.

Examples of Natural Protein Foods:

• Seafood
• White Meat Poultry
• Milk
• Cheese
• Yogurt
• Eggs
• Beans
• Pork Tenderloin
• Soy
• Lean Beef

3. Cutting Carbs Is A Must

Carbs are classified as complex (starches and fiber) and simple (sugar).

When carbs are digested, they break into small particles of sugar (galactose, glucose, and fructose) that enter through the small intestine into the blood stream, then to the liver where they are converted into glucose (sugar). Glucose is the primary energy that fuels muscles and brain.

Studies show that when people cut carbs, their appetite goes down and they lose weight.

4. More Fibers

Soluble fiber attracts water and turns to gel during digestion. Studies show that this type of fiber promotes weight loss by helping you feel full so you naturally eat less. It may also decrease the amount of calories your body absorbs from food.

Soluble fiber can be found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower risk of heart disease.

Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates - which your body breaks down and absorb- fiber isn't digested by your body. Instead, It passes relatively intact through your stomach, small intestine and colon and out of your body.

5. Exercise Regularly

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is the key.

6. Make A Tracker For Your Diet

It doesn't mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.

If you want to boost your protein intake to 25-30% of calories, just eating more protein rich foods won't cut it. You need to actually measure and fine tune in order to reach that goal.