10 Ways To Lose Stubborn Belly Fat
10 Ways To Lose Stubborn Belly Fat. There is nothing that frustrates many people like belly fat. You can’t dress up the way you want to. Matters worse belly fat is the most stubborn to lose. The following tips though will help you get into shape in time for summer.
1. Eat Plenty of Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Excellent sources of soluble fiber include flaxseed, Brussels sprouts, avocados, legumes and blackberries.
2. Limit Your Alcohol Intake
Alcohol can have health benefits in small amounts but is seriously harmful if you drink too much. Research suggests that too much alcohol can also make you gain belly fat. Cutting back on alcohol may help reduce your waist size.
3. Avoid Sugar-Sweetened Beverages
Sugary beverages appear to be even worse than high-sugar foods. Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat. To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as soda, punch and sweet tea, as well as alcoholic mixers containing sugar.
4.Stop Drinking Fruit Juice
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 of abdominal fat gain. To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea or sparkling water with a wedge of lemon or lime.
5. Limit Your Sugar Intake
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. Excessive sugar intake is a major cause of weight gain and big tummies in many people. Limit your intake of candy and processed foods high in added sugar.
6. Cut Back on Carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes or vegetables.
7. Eat Fatty Fish Every Week
Aim to get 2–3 servings of fatty fish per week. Good choices include salmon, herring, sardines, mackerel and anchovies. Eating fatty fish or taking omega-3 supplements may improve your overall health. Some evidence also suggests it may reduce belly fat in people with fatty liver disease.
8. Do Aerobic Exercise (Cardio)
Aerobic exercise (cardio) is an effective 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.
9. Lift Weights
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. If you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer.
10. Get Plenty of Restful Sleep
Sleep is important for many aspects of your health, including weight. People who don’t get enough sleep tend to gain more weight, which may include belly fat. Getting enough high-quality sleep should be one of your main priorities if you plan to lose weight and improve your health.