Don’t know how to lose belly fat?
Is your midsection expanding beyond your control?
Do you envy the people who flaunt their waistlines and show off their well-defined muscles?
Are you looking for the best ways to get rid of belly fat or abdominal fat?
Would you give anything to have a flat tummy?
Do you want to transform your beer belly into a taut tummy?
Do you long for wearing figure-hugging dresses or midriff revealing shirts?
Looking for the best belly fat diet plan?
If yes, this is a must-read post for you. With some education and effort, you can get the abs of your dreams.
Reasons For Belly Fat:
Lifestyle is the main accountable factor to increase men’s belly fat in the UK, USA, India, and other parts of the world. So, if you want to transform your beer belly into a taut tummy, you should first know what triggers accumulating gut in the first place, then start your self care routine.
Below are some key factors that can cause a rotund abdomen and waistline in men and women.
- Drinking carbonated beverages
- A lack of exercise
- Overeating
- Stress
- Ageing
- Binge drinking
- Smoking
- Sedentary lifestyle
- Genetics
- Sugary foods
- Excess intake of refined carbs or junk foods
Why Lose Belly Fat?
Being overweight is a pressing issue in the UK, USA, India and other parts of the world. People from across the globe are struggling to reduce their belly fat to a higher level. If you have put on extra weight, cutting off inches from your overall body size is a good idea. However, reducing abdominal fat requires special attention as holding belly fat can cause serious health hazards.
The Dangers Of The Extended Abdomen:
Excessive fat accumulation in the midsection can cause the below health risks:
- High blood pressure
- Heart disease
- Colorectal cancer
- Sleep apnea
- Insulin resistance and type 2 diabetes
How To Lose Belly Fat?
You have a beer belly, and you don’t feel confident in facing the crowd? Right? Don’t dishearten! You are not alone! Around half of the population in the UK, USA, and India are facing the same issue and looking for some quick weight loss remedies. But remember, you can’t get rid of belly fat overnight. There is no magic pill, protein powder, fat burner, workout wand or diet plan that can help you burn fat overnight.
Weight loss for men is no different than weight loss for women. Irrespective of age or gender, a long term weight loss goal is the best approach to burn belly fat and get in shape. That said, it is wise to consult with your health coach, dietician or fitness trainer and get a customized weight loss plan before you start your fat loss journey. Worry not if you can’t access the personalized advice. You will get the best help here!
Top 8 Tips To Reduce Belly Fat:
To reduce tummy fat, one needs to follow a well-planned routine. However, the following tips can help reduce the accumulation of fat in the abdominal region:
Workout Regularly To Target Belly Fat:
If you want to burn fat, you need to keep it moving. That said, you should regularly exercise your lower and upper abs. Get fit and flatten beer belly by practicing planks, crunches, leg lifts, bear crawls, weight lifting and other cardio or aerobic exercises to burn calories and build muscle.
While the ideal workout recommendation is 150 min/week, it is best to consult your fitness trainer before getting started with your workout routine. Keep exercising even after you get your weight loss goal. It is the key to weight maintenance.
Eat Soluble Fibre:
Since soluble fibre makes you feel full for a longer time, it promotes weight loss by preventing excessive food intake. You can find soluble fibre in beans, peas, nuts, whole grains, apples, legumes, carrots etc.
Take Good Night Sleep:
Insufficient or disturbed sleep patterns can trigger several skin care issues, hair problems and other health hazards including an extended abdomen. People who are deprived of getting a good night sleep tend to be overweight. Also, sleep apnea, where the person stops breathing intermittently at night is linked to excess visceral fat.
Thus, when looking for weight loss treatment, one must take at least 7 hours of quality sleep daily. Lack of sleep is responsible for causing a hormonal imbalance and leads to excess weight gain.
Avoid Alcohol:
Since alcohol contains calories, drinking too much of it can cause belly fat accumulation. So, if you want to take alcohol, be sure to drink in moderation. Moderation means men below 65 can take up to two drinks a day, and men above 65 should take one drink a day. The less alcohol you drink, the fewer calories you will consume, and the less likely your belly fat will increase.
Eat More Protein:
Protein is the most powerful element in your weight loss goal. So, if you want to lose your beer gut, make sure to consume more protein by taking protein-enriched foods and supplements. Protein helps boost metabolism, feed muscles and burn away belly fat. If you are in hurry, consider taking protein coffee (proffee) or a protein-rich smoothie.
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Limit Your Intake of Sugar And Sugar-Sweetened Beverages:
Sugar-sweetened beverages and foods with added sugars can cause fat accumulation around your abdomen and liver. When you eat a lot of sugary foods, your liver gets bogged down with fructose and turn into fat. Liquid sugar or sugar-sweetened beverages is worse in this regard. So, when you take such kinds of drinks, you consume more calories. Thus, try reducing your sugar intake and eliminating sugary beverages.
Add More Vitamin C To Your Diet:
People with low Vitamin C intake tend to gain fat faster than those who consume enough of it. Since the global pandemic COVID 19 hit the world, we all have been aware of the immunity-boosting properties of Vitamin C. But do you know Vitamin C is helpful in reducing stress and losing beer gut also?
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Reduce The Intake Of Refined Carbs:
Eating fewer carbs is an extremely effective way to burn beer gut. Numerous studies have proven that when we take low carb diets, our appetite goes down; consequently, we reduce fat. Low carb diets are sometimes more effective than low-fat diets in terms of losing fat in the abdomen and around the liver.
Some examples of refined carbs include white bread, pizza, pasta, burger, pastries, white rice, white flour, sweet desserts, and many kinds of cereal. You can replace white bread, pasta and processed cereals with whole-grain bread, whole-wheat pasta, barley, oats, and quinoa. Eating less refined carbs and drinking more water is the key to getting a flat tummy.
What’s The Best Way To Burn Belly Fat – Diet Or Exercise?
While getting rid of belly fat requires mixed attention of both diet and exercise but when it comes to which component matters more, diet interventions play a bigger role. In short, the calories you consume are more effective in your weight loss journey than the calories you burn.
That doesn’t mean you can solely rely on diet as an excuse and ditch your exercise routine. If you wish to reduce belly fat fast and want to sustain your weight loss achievement for longer, a proper workout regimen is essential.
A Standard Diet Plan For Weight Loss:
Here is a standard diet plan to lose belly fat that is higher in protein and full of essential fats and healthy carbs. Remember, dietary requirements vary from person to person. Thus, you had better consult a nutritionist to understand what diet plan will work best for you and your weight loss goal.
| Time | Diet |
|---|---|
| 7:00 AM | 1 glass of lemon cinnamon water |
| 8:00 AM | 1 glass of skimmed milk 1 vegetable sandwich |
| 11:00 AM | 4-5 almonds 1 cup of diced watermelon |
| 1:00 PM | 1 bowl of low-fat curd 1 bowl of sprout 2 bowls of khichdi |
| 3:30 PM | 1 glass of buttermilk |
| 4:00 PM | 1 cup of green coffee or green tea |
| 5:00 PM | 1 plate salad or half bowl boiled chana |
| 8:30 PM | 1 bowl of Palak Paneer or any other protein-rich vegetable 2 pieces of chapati1 Cucumber |
| 11:00 PM | 1 cup of Skimmed Milk |
Here the key is to make sure your diet is high in protein and contains enough nutrients whilst keeping a track of your calories intake.
Related Article: Unlocking the Journey to Effortless Weight Loss
The Bottom Line:
Belly fat or abdominal fat is linked to a higher risk of certain ailments. You can lose belly fat by taking on some lifestyle changes such as limiting alcohol intake, reducing stress, exercising regularly, taking sound sleep and eating a healthy diet enriched with protein, fruits, vegetables, legumes, etc.
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Cutting inches off your extended abdomen takes effort and patience. To succeed in your weight loss and weight maintenance goal, aim for a slow and steady workout routine and a healthy diet plan. Don’t skip meals; control portions.
Precaution:
Before getting started with your weight loss journey, changing your diet, taking supplements, switching to intense exercise, or altering your lifestyle, consult your personal fitness trainer or dietician first. it is the best and safest answer to how to lose belly fat.