Losing overall body weight is very much different from losing belly fat. It is very difficult to lose fat around your belly. Belly fat is that stubborn visceral fat that accumulates around the belly. It not only looks unappealing but also can cause diseases such as heart conditions and Type 2 Diabetes, etc. There are plenty of fad diets that claim to lose belly fat fast. However, what is good in doing any fad diet to lose fat if it is going to come back? Also, these diets are very difficult to stick around for a longer duration and leave you with a feeling of deprivation and hunger. Instead, the key is to make some simple changes in your lifestyle to lose belly fat permanently.
Here are some simple tips to reduce belly fat without going on a diet.
1. Don’t skip your meals
People who skip meals tend to overeat on their next meal as they get very hungry. Never skip your meal, especially breakfast. It is an important meal of the day and it keeps your hunger in check until your next meal. Try to eat a healthy nutritious meal or you can go for oatmeal topped with some nuts and seeds along with fruits for a filling breakfast.
2. Portion control is key
Often people tend to overeat when their favorite delicacies are around them. This can lead to weight gain. You can keep a tab on your food intake by controlling portion sizes on your plate. You can use small bowls and plates while eating. This will give you the feeling that you have a plentiful amount of food in front of you and you won’t feel deprived. This will help in keeping those extra calories at bay and losing that flab around the belly in the longer run.
3. Eating mindfully
If you want to keep a check on your tummy fat, you have to stop the habit of overeating. Try to eat your food slowly by chewing it well. The more you chew the food, the more it will become easier for your stomach to digest it. It will keep you satiated for a longer duration. Also, when you chew your food for a longer duration, your brain starts producing hormones that give you a cue to stop eating.
4. Stay away from alcohol
Everyone has heard about a beer belly. Consuming alcohol in excess amounts can be seriously harmful to your overall health, especially for your belly. Consuming alcohol in excess can lead to fat gain, especially around your waist and lower belly. So if you want to lose that stubborn lower belly fat, you need to cut down on your alcohol consumption.
5. Include fiber in your diet
Eating fiber-rich food gives you the feeling of fullness for a longer duration, hence preventing overeating. Foods such as flaxseed, legumes, and blackberries are great sources of soluble fiber which forms a gel when it comes in contact with water. This slows down the food as it passes through the digestive system, hence you feel full. Also, it keeps our digestive system healthy, which is a key to reducing weight. Include fruits, oats, and other fiber-rich food to lose weight in the stomach.
6. Stay away from processed food and sugary drinks
Processed foods are high in sodium which causes water retention and makes your stomach bloated. Also, it can be very dangerous for your blood pressure if it is consumed in excess. The same goes with sugary drinks as these are filled with empty calories with zero nutrition. These sugary drinks are high in fructose and other additives which are difficult to burn especially in your midsection. Cutting processed food and sugary drinks from your diet is one of the easiest and best ways to lose belly fat.
7. Do not compromise on sleep
Sleep is another important factor when it comes to maintaining your overall health and losing belly fat. People who tend to compromise on their sleep are more prone to weight gain. Certain sleep disorders such as sleep apnea in which breathing stops during the night intermittently lead to gain in visceral fat. At least take a minimum seven-hour of quality sleep if you are planning to lose overall weight.
8. Load up on protein
Eating a protein-rich diet is important when it comes to managing weight. Including a source of protein in your meal will keep you fuller for a longer duration which prevents overeating. It also helps in regaining muscle loss which happens during weight loss. The simplest way to add protein to your diet is by including chia seeds and lentils (beans) in your diet.
9. Manage your stress
High-stress levels trigger your body to produce cortisol which is a stress hormone. High cortisol level leads to an increase in appetite which leads to weight gain, especially near your abdomen. Women who have high-stress levels tend to gain fat in their waistlines. Try to manage your stress by practicing yoga and meditation.
10. Include cardio exercise
Cardio or any sort of aerobic exercise is a very effective exercise to reduce belly fat. Performing any sort of cardio exercise keeps your heart pumping and helps in burning those extra calories. If you don’t like running, you can simply add brisk walking to your routine.
11. Drink apple cider vinegar
Drinking apple cider vinegar has immense health benefits including a reduced blood sugar level. Apple cider vinegar contains acetic acid which helps in reducing belly fats. However, it is important to dilute it with water before consuming it.
12. Practice abs workout
Although spot reduction is not possible. However, you can target those muscles around your belly that lead to fat loss around the belly. Include some abs exercises such as crunches, bicycle crunches, or planks in your exercise routine. Try to practice these exercises at least three to four times a week along with your strength training and aerobic exercises to lose belly fat.