The excess fat around the belly area is a problem area that affects many. Before you can aim to get those six pack abs, it’s necessary to reduce belly fat. One needs to put in a lot of hard work and discipline is required for it. This fat around the stomach area is an eyesore and also a health issue that people are looking to get rid of desperately. If you have a lot of excess fat around your waistline, you would know what we are talking about. Here we list ways to get rid of it.
Dieting and exercise are just short term solutions as the weight loss during this process is usually gained back after a while. The right thing to do is make lifestyle changes.The first and foremost thing is to chose a low carb diet. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is termed as abdominal obesity and can be corrected by making simple lifestyle changes.
Start by avoiding sugar and starch which is found in food like bread and rice. The idea is to consume less carbs as it is the most effective way to lose weight. Cut down on sugar, and avoid sugar-sweetened beverages. Added sugar is extremely unhealthy. Sugar and starch which contains carbs may lead to hunger pangs. Avoiding these food items will help decrease hunger and appetite. Studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly. A 2012 study states that a low carb diet helps burn 300 more calories per day.
Replacing sugar with artificial sweeteners is a bad idea as several studies have failed to show any positive effect on weight loss by consuming artificial sweeteners instead of plain sugar. In fact, artificial sweeteners can increase appetite and maintain cravings for sweet food.
Don’t skip meals. Eat when you feel hungry as carbs and fat are the body’s two main energy sources. Cutting out both from your diet results in hunger, cravings and fatigue. Consume more natural fat like butter, full-fat cream, olive oil, eggs, coconut oil, etc.
Eating more protein is the best long-term strategy to reduce belly fat. There is also some evidence that protein is particularly effective against belly fat. Also, avoid drinking beer. If you have to consume alcohol then opt for better options like wine, dry champagne, whiskey, cognac or vodka. Eat more eggs, fish, seafood, meats, poultry and dairy products. These are the best protein sources.
There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver. Add food rich in fiber.
Aerobic exercise is very effective when it comes to reducing belly fat.