Do you also want to get fit into your old jeans and stressed about your stubborn belly fat? Don’t take the stress. Belly fat not only looks bad but also brings lots of diseases like diabetes, cardiovascular diseases, insulin resistance and can also puts you at the high risk of Type 2 Diabetes.
So, its time to take your belly fat more seriously and make a plan to lose flab around your waist. Here, we will talk about the foods you have to be included in your daily diet and some of the changes you need to make in your lifestyle with exercises.
Best Ways to Lose Stomach Fat
Adding protein to lose belly fat is very essential. The main reason behind the belly fat is insulin resistance, with the growing age our body starts to produce more insulin and insulin promotes fat storage around your stomach. A high protein diet may protect you against insulin resistance, women should have a diet which contains 30% of protein, 40% of carbs and 30% of fat it will helps than to lose belly fat quickly.
Vinegar contains acetic acid which produces more proteins that aids in burning fat. According to studies, 1-2 tablespoon of apple cider in the morning will help you in reducing belly fat. Vinegar also has many other benefits such as lowering blood sugar levels, improves metabolism, decreases insulin levels, suppresses appetite consequently minimize fat storage.
Exercise is very essential to lose belly fat but you should know which exercises are best to reduce belly fat. Best exercises to get a flat tummy are planks, side planks, sit-ups, Russian twist, and crunches. Practice all these exercises daily and make these exercise more challenging every day and you can see the results in the few days.
As we know, belly fat is extremely unhealthy, according to researchers it is found that having soluble fiber lower the risk of belly fat. How? Soluble fiber has a great variety of gut bacteria which is linked to losing belly fat and better health outcomes. As our body can not digest bacteria itself, specific enzymes in gut bacteria digest soluble fiber and this process of digesting and breaking down soluble fiber called fermentation which produces short-chain fatty acids, a type of fat that helps in reducing belly fat. Foods higher in soluble fiber are black beans, lima beans, avocados, brussels sprouts, sweet potatoes, broccoli, turnips, pears, kidney beans, figs, nectarines, apricots, carrots, apples, guavas, flaxseeds, sunflower seeds, oats, barley, etc.
With the regular exercise must drink green tea in the morning to lose belly fat. As green tea has antioxidants called catechins which help in mobilizing fat from fat cells and to burn excess fat, it must be first broken down in the fat cell and then moved into the bloodstream. The primary antioxidant in green tea in EGCG helps in inhibiting an enzyme that breaks down the hormone called norepinephrine. Norepinephrine hormone is used by the nervous system as a signal to the fat cells, to tell them to burn fat. So, ladies if you want to lose belly fat fast drink green tea before the workout it will help to burn fat during aerobic exercise.
Sleep Well but Don’t Oversleep
Having a sleep of 6 to 7 hours will help you in losing weight, but oversleeping will make you fat. Oversleep not only make you obese but also invites other health problems such as blood sugar fluctuations, cognitive impairment, depression, increased inflammation, impairment of fertility, increase the risk of diabetes, heart diseases. According to Brigham Young University study, women sleep and wake up at the same time have lower levels of body fat rather than those who sleep more on weekends.