Best Way to Lose Fat and Be healthy
Belly fat is more than a nuisance that makes your clothes feel tight.
It’s seriously harmful.😢
One type of belly fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions.Many health organizations use body mass index (BMI) to classify weight and predict metabolic disease risk.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin.
Losing visceral fat from the belly area can be difficult, few things you can do to reduce excess abdominal fat.
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It also decreases the number of calories your body absorbs from food.
What’s more, soluble fiber may help fight belly fat.
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.They’re found in some margarine and spreads and are also often added to packaged foods.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies.
Check Trans fat content in the packaged foods before buying.
Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much.
Excessive alcohol can make you gain belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity resulting in excess fat storage around the waist
Protein is an extremely important nutrient for weight management.
High protein intake increases the release of the fullness hormone PYY, decreasing appetite and promoting fullness, whereas high fat provides the required energy for your body.
Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss.
Fish, Poultry, Meat, Cheese, butter, full cream, Ghee,& Nuts are some of the best sources of good fat and protein.
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome (PCOS) .
Opinions can vary on exactly how much is to be counted as Low Carb. However, by broader consensus, anything, where the energy from digestible carbs is restricted to 20% maximum of energy requirements, is low carb. So, for example, if your daily energy requirement is 2000 kcal for the day, then a maximum of 400 kcal should be coming from carbs. This equates to 100 grams of digestible carbs as each gram yields 4kcal. Not all carbs (or starch) are digestible so some feed the gut bacteria and they do not spike blood sugar levels. Resistance Starch is one such class of starch.
On the extreme end of LCHF is the Ketogenic diet, where carbs go below 50 grams per day but we are not going into details of the same
Refined Carbs
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.
These include heart disease, type 2 diabetes, obesity, and fatty liver disease.
7. Exercise regularlyExercise is a good way to improve your health and burn calories.
Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, moderate exercise was more beneficial in my personal case. You may choose moderate or high intensity based on your personal experience and capability.
Simple breadth meditation could be a great help to reduce stress.
9. Replace some of your cooking fats with coconut oil
Coconut oil is one of the healthiest fats you can eat.
Studies show that the medium-chain fats in coconut oil boost metabolism and decrease the amount of fat you store in response to high-calorie intake.
Follow a low-carb diet. However, some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly.
You need to use Extra Virgin Coconut oil and Extra Virgin Olive Oil in salads and cooking.
10. Perform resistance training (lift weights)Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.Based on studies involving people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss.In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fatIf you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer.Strength training can be an important weight loss strategy and may help reduce belly fat. Studies suggest it’s even more effective in combination with aerobic exercise.11. Avoid sugar-sweetened beverages
Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat.Studies show that sugary drinks lead to increased fat in the liver. One 10-week study found significant abdominal fat gain in people who consumed high fructose beverages.Sugary beverages appear to be even worse than high sugar foods.Since your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat.To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as:
- soda
- punch
- sweet tea
- alcoholic mixers containing sugar
12. Get very good SleepSleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.A detailed study involving more than 68,000 women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who had 7 hours or more per night of good quality sleep.
13. Track your food intake and exerciseMany things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key.Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy is beneficial for weight loss.Also, food-tracking tools help you see your protein intake, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity.You can find five free apps/websites to track nutrient and calorie intake on this page.
14. Eat fatty fish every week
Fatty fish are extremely healthy.Fatty fish are rich in high-quality protein and omega-3 fatty acids that work to generate an immune system in the body to protect you from disease.Evidence suggests that these omega-3 fatty acids also help reduce visceral fat.Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat.Aim to get 2–3 servings of fatty fish per week. Good choices include:
15. Stop Or Reduce Having Fruit Juices
Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages.
Drinking large amounts may carry the same risk for abdominal fat gain.An 8-ounce (240-mL) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose.To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.WHEN IT COMES TO FAT GAIN, FRUIT JUICE CAN BE JUST AS BAD AS SUGARY SODA. CONSIDER AVOIDING ALL SOURCES OF LIQUID SUGAR TO INCREASE YOUR CHANCE OF SUCCESSFULLY LOSING WEIGHT.
16. Add apple cider vinegar to your diet
It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies.In a 12-week controlled study in men diagnosed with obesity, those who took 1 tablespoon (15 mL) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists.Taking 1–2 tablespoons (15–30 mL) of apple cider vinegar diluted with water per day is safe for most people and may lead to modest fat loss.
17. Eat probiotic foods or take a probiotic supplement
Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function.
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