In this article, We will discuss about how to lose belly fat naturally? Maintaining a trim midsection does more than make you look great it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer.
Losing weight, especially belly fat, also improves blood vessel functioning and also improves sleep quality.
It’s impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you can’t see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins.
How to Lose Belly Fat Naturally?
Eat plenty of soluble fiber. Avoid foods that contain trans fats. Don’t drink too much alcohol. Eat a high protein diet. Reduce your stress levels. Don’t eat a lot of sugary foods. Do aerobic exercise (cardio) Cut back on carbs especially refined carbs.
Here’s you will get 8 simple ideas how to whittle down where it matters most.
Try curbing carbs instead of fats
When Johns Hopkins researchers compared the effects on the heart of losing weight through a low carbohydrate diet versus a low fat diet for six months each containing the same amount of calories those on a low carb diet lost an average of 10 pounds more than those on a low fat diet 28.9 pounds versus 18.7 pounds.
An extra benefit of the low carb diet is that it produced a higher quality of weight loss, Stewart says. With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low carb diet.
Think eating plan, not diet
Ultimately, you need to pick a healthy eating plan you can stick to, Stewart says. The benefit of a low carb approach is that it simply involves learning better food choices no calorie counting is necessary.
In general, a low carb way of eating shifts your intake away from problem foods those high in carbs and sugar and without much fiber, like bread, bagels and sodas and toward high fiber or high protein choices, like vegetables, beans and healthy meats.
Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off how to lose belly fat naturally fat in particular because it reduces circulating levels of insulin which would otherwise signal the body to hang on to fat and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.
The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.
Adding even moderate strength training to aerobic exercise helps build lean muscle mass, which causes you to burn more calories throughout the entire day, both at rest and during exercise.
Become a label reader
Compare and contrast brands. Some yogurts, for example, boast that they’re low in fat, but they’re higher in carbs and added sugars than others, Stewart says. Foods like gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories.
Move away from processed foods
The ingredients in packaged goods and snack foods are often heavy on trans fats, added sugar and added salt or sodium three things that make it difficult to how to lose belly fat naturally.
Focus on the way your clothes fit more than reading a scale. As you add muscle mass and how to lose belly fat naturally, the reading on your bathroom scale may not change much, but your pants will be looser.
That’s a better mark of progress. Measured around, your waistline should be less than 35 inches if you’re a woman or less than 40 inches if you’re a man to reduce heart and diabetes risks.
Hang out with health focused friends
Research shows that you’re more apt to eat better and exercise more if your friends and family are doing the same.
A hormone made by the cells in your pancreas. Insulin helps your body store the glucose (sugar) from your meals.
If you have diabetes and your pancreas is unable to make enough of this hormone, you may be prescribed medicines to help your liver make more or make your muscles more sensitive to the available insulin. If these medicines are not enough, you may be prescribed insulin shots.
The system of flexible tubes arteries, capillaries and veins that carries blood through the body. Oxygen and nutrients are delivered by arteries to tiny, thin walled capillaries that feed them to cells and pick up waste material, including carbon dioxide.
Capillaries pass the waste to veins, which take the blood back to the heart and lungs, where carbon dioxide is let out through your breath as you exhale.
The blood vessels that carry oxygen rich blood away from your heart for delivery to every part of your body. Arteries look like thin tubes or hoses. The walls are made of a tough outer layer, a middle layer of muscle and a smooth inner wall that helps blood flow easily. The muscle layer expands and contracts to help blood move.
how to lose belly fat naturally
Belly Fat Fighting Foods
Merely half of one avocado contains 10 grams of healthy mono saturated fats, which stop the blood sugar spikes that tell your body to store fat around your midsection.
Not only do healthy fats in avocado help thwart how to lose belly fat naturally bloat, they also help our bodies better absorb carotenoids, cancer fighting compounds found in colorful fruits and veggies like tomatoes, carrots, spinach and winter squash.
In fact, people who ate salads with avocado had 15 times higher absorption of carotenoids, a study from The Ohio State University at Columbus found.
The fruit packs 422 milligrams of potassium, a mineral that can help limit the amount of how to lose belly fat naturally swelling sodium in your body.
A cup encourages the growth of good bacteria in your gut, throwing out other bugs that can cause bloating.
Creamy Greek yogurt is yummy, but it’s also much more than that Its combo of carbs and protein help stabilize insulin, a hormone that tells your body to store calories as fat when levels get too high.
Antioxidants can improve blood flow, delivering more oxygen to muscles so ab revealing cardio is easier. Have some yogurt and berries before your workout to get those muscles ready for action.
Chocolate Skim Milk
A glass teams carbohydrates with protein to promote muscle building. Drink POST workout to speed recovery. Plus, you are getting that calcium to make your bones stronger. Chocolate milk is not just for kids!
Three cups daily may rev up your metabolism and burn 30 calories, a study in Medicine & Science in Sports & Exercise shows. The compound ECGC in the tea makes it easier to burn fat.
Supermarket shocker: Vitamin C in colorful produce, like oranges and red peppers can help you zap up to 30 percent more fat during exercise, research from Arizona State University at Mesa suggests.
Carb lovers, Rejoice! The filling fiber in foods like oatmeal, brown rice, and bulgur aids in keeping your body’s insulin levels low. Researchers speculate this may shrink fat cells. Your body absorbs and burns these more slowly for longer lasting energy than the refined carbs in white bread and rice.
Stealthy stomach slimmers
While you’re working out
On the elliptical or treadmill, keep your back straight, head forward and abs tight. Perfect posture will target your tummy as you sizzle calories.
When you’re in the car
Tighten and release abs repeatedly at red lights. It’s the ab equivalent of Kegels: a little move that yields results almost without your noticing.
When you’re at your desk
How to lose belly fat naturally? Give belly pooch the pink slip with pilates breathing: Gently suck in your gut as if you were buttoning a tight pair of jeans. Then breathe without allowing your abs to relax. Do this for 30 seconds. Repeat five times, advises Michele Olson, Ph.D. professor of exercise science at Auburn University.
When you’re walking Fido
Brace against leash tugging and banish your belly: Keeping torso upright with shoulders back, engage abs for five strides relax them for five strides. Repeat until you’re back at your front door, says Torri Shack, a trainer in Los Angeles. Check out your (bow) wow abs!
When you’re in bed
Count on compliments, not sheep, with this mattress move: Place palms right below belly button. Exhale and allow stomach to expand. Then inhale, pulling belly button toward spine, drawing abdomen toward the box spring. Hold for 10 seconds. Repeat four times.
Five Saboteurs of Sexy Stomachs:
Don’t make nice. These are your ab versaries!:
Feel free to raise a glass but only one. Women who had one drink a day or less had a smaller how to lose belly fat naturally than both teetotalers and occasional drinkers who had two or more alcoholic beverages in a sitting, a study in the Journal of Nutrition reports. We’ll toast to that!
Time in front of the TV
We love a DVR athon, too, but people who tuned in for two or more hours daily had weaker back and ab muscles (by up to 10 percent) than those who viewed less than two hours, regardless of their overall activity level, researchers from the University of Oulu note.
An hour of tube time is fine, especially if it motivates you to hit the gym. Worthy of watching: Smallville’s Tom “Clark Kent” Welling and Justin “Green Arrow” Hartley, whose super fly abs sure make us want to breathe heavier.
Feeling frazzled and frantic? Increased levels of the hormone cortisol, a result of chronic worry, lead to excess stomach fat, research shows. To de stress and weigh much less, learn to breathe. Slowly inhale through your nose, counting to four. Then exhale from your mouth for a count of eight. Repeat until refreshed.
That darned bread basket
Those fluffy white rolls? They’re your flat ab foe! When facing a bread basket, check its contents before digging in. If you see whole grains, go for it in fact, feel free to enjoy 3 ounces a day. (One slice of whole wheat bread or 1/2 cup of cooked brown rice are each 1 ounce.) Dieters who did so lost more stomach fat than those who merely cut calories and ate refined grains, a study in the American Journal of Clinical Nutrition reveals.
Late night munchies
We hate to be a Debbie Downer, so think of us as Debbie Downsizer: Pass up p.m. snacks. Your body may not burn nighttime nibbles as efficiently as it does those you eat during the day, a study of high fat diets in the journal Obesity finds. Declare “last call” two hours before bed. “If you’re really hungry, have a 150 calorie snack,” says self contributing expert Janis Jibrin, R.D. If not, sip tea, cut the lights and bid farewell to the fridge until morning.
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