Losing weight can be challenging, especially when losing abdominal fat. Losing fat naturally can be a problem, especially with all the misinformation online. This article serves as a guide highlighting 16 effective ways to lose fat.
Generally, processed food does you no good because it contains a high level of sugar, calories, fat, and sodium. They have been known to cause addictive eating behaviors. This leads to overeating and eventually weight gain. Picture courtesy: popsugar.com
Sugar can be addictive, and an excess intake can cause weight gain. The primary source of the sugar you consume is fructose. During digestion, they go into the liver, which breaks them down and converts them into fat. Fat cells are then released into the bloodstream, which leads to weight gain. This can cause chronic diseases such as type 2 diabetes, obesity, cardiovascular disease, etc.
Water is one of the essential nutrients. It is healthy and does not contain calories, unlike other sugary beverages, which contain calories. When consumed, it enhances our metabolic function, but it helps reduce the quantity of food we consume if consumed before eating. Picture courtesy: shutterstock
Refined carbohydrates include food such as white bread, candy, added sugar, white flour, etc. These refined carbohydrates contain a lot of sugar. When consumed, the body responds by creating and releasing fat from the liver into the bloodstream. This response has been considered to be damaging to the body’s metabolism. In place of refined sugar, you are advised to take whole grains, which aid weight loss and prevent diseases. Avoiding refined sugar reduces the risk of having bad cholesterol and improves your metabolism.
When you get stressed, your adrenal hormones are triggered to produce the stress hormone cortisol, resulting in weight gain. An increase in cortisol causes an increase in appetite, leading to abdominal fat storage. Practice meditation or other stress relief activities to reduce the weight gained by stress.
This is one way to lose weight but not for everyone. Pregnant women, children, older adults, developing teenagers, and people with underlying health issues are not encouraged to fast as it could be detrimental to their health. Fasting, however, aids weight loss and maintains it.
Eating a lot of fruits and vegetables without reducing the intake of other foods can help you maintain your weight loss and lose weight.
When consumed, carbohydrates are broken down into sugar which is used to generate energy, and the excess is stored as fat in the body. Switching to a healthy low-carb diet constituting whole carbohydrates, lean proteins, fiber, and fats will help decrease the quantity of extra sugar consumed. This will, in turn, help with your weight loss.
Fiber has been known to be beneficial in helping with weight loss as it aids the digestion process. It does this by making you feel full quickly, and as a result, you tend to eat less. It also reduces calorie intake and aids in fighting belly fat.
Regularly exercising is one of the best ways to lose weight, and it is also great for your overall well-being. Cardiovascular exercises such as walking and running aid in the burning of calories. Resistance training assists in building lean muscle mass. People who go through high-intensity interval training have lost weight more than people who employ other weight loss methods.
They are obtained in unsaturated fats with hydrogen. Trans fat is associated with health conditions like heart disease, abdominal fat gain, and insulin resistance. They can be found in margarine.
Obesity has been associated with a lack of sleep. A study revealed that women who had a maximum of 7 hours of sleep were less likely to gain weight when compared to women who had less than 5 sleeping hours. When you get quality sleeping time, it helps in your weight loss journey.
According to research and observational studies, excess intake of alcohol results in the storage of fat around the waist area, which leads to central obesity. Results show that people who drank excess alcohol less frequently have more belly fat than those who consumed a bottle of alcohol daily. Hence, it is advised to cut down on the intake of alcohol.
This weight-loss method plays positively on your psychology. It has been observed that people tend to fill up their plates. If the habit of using smaller plates is inculcated, it will decrease the quantity of food consumed in one sitting. It helps regulate portion control and energy consumption.
Probiotics are bacteria beneficial to your health. They enhance the functioning of the immune system and promote digestive health. Bacteria such as Lactobacillus spp, especially Lactobacillus gasseri, help with reducing belly fat.
Effectively losing weight requires putting in the work, and as a result, it needs a lifestyle change that you can maintain. The changes may be difficult at first, but slow and steady progress will aid complete change. If you have problems losing weight, you can always talk to a medical doctor or a dietitian.
To help burn belly fat, eat more proteins such as fish, beans, eggs, chicken, lean meat, etc., and fiber-rich foods such as legumes, oats, fruits, and vegetables.
The ability to burn 1000 calories a day requires you to put in the work. You can do several cardio exercises like cycling, running, or rowing. However, the length of time is dependent on the individual’s body weight, age, gender, body fat percentage, and other factors. Performing some regular daily tasks such as walking, cleaning and gardening can also help in burning a remarkable number of calories a day
Running is an incredible way to burn fat. It also has a lot of health benefits. However, making good dietary and lifestyle changes is required to maintain the lost weight.
It is possible to lose weight at home, and this can be done by:
Some of the easiest ways to lose fat include: