How to lose belly fat naturally
Every person has belly fat, even to people who looks flat in their abs. If you have much belly fat then it can become a problem for your health. Do you want to know where is your fat is in your body? your fat is put under your skin, if the fat save in heart, lung, or other places it called deep belly fat (visceral fat).
Visceral fat is needed for your organs, it will provide cushioning. The problem is if you have much of visceral fat that can leads to many diseases like Diabetes (type 2), heart disease , colon cancer, dementia and many more.
The question is how to measure belly fat? Get your measure tape, wrap it around your waist and check your girth. Do it while standing and make sure the measure tape is level. For health sake, you need have a waist size less than 35 inches (women) and 40 inches (man).
If you feel thin, you still need to control your visceral fat. Your lifestyle, your genes and your activity are the factor that cause visceral fat. If you on diet but don’t exercise, you still consider have a risk. To be active is the key to have a healthy life, no matter what size you are.
Want to lose belly fat? here are effective tips to lose belly fat:
- Soluble fiber
Soluble fiber draws water into your gut, which softens your stools and support regular bowel movement. It helps promotes weight loss so you feel full then naturally eat less. Also reduce constipation, with this type of diet you can control your cholesterol and blood sugar level.
Studies show in over 1,100 adults found that every 10 gram intake soluble fiber , belly fat decrease by 3.7% in 5 years period. Here are several foods that contain soluble fiber :
- Black beans
Blackbans contain pectin, a form of soluble fiber that become gummy in water which leads to delay stomach empty and make feel full longer. Blackbean also rich in protein and iron, low in calories, and fat free.
- Brussel sprouts
Brussel sprouts contain many vitamins and mineral along with various cancer fighhing agents.
Avocados benefits like monounsaturated fats, pottasium, vitamin-E and dietary fiber. It also contain lower amounts of the antinutrients phytate and oxalate, whic can reduce mineral absorption.
- Avoid Trans fats
Trans fats are considered the worst type of fat you can eat. It contain bad cholesterol which increase your risk of heart disease.
There are 2 main cholesterol:
- Low-Density lipoprotein (LDL) : bad cholesterol that can build the walls of your arteries, making them hard and narrow
- High-Density lipoprotein(HDL) : Good cholesterol that picks up excess cholesterol and takes it back to your liver
You can choose monounsaturated fat that can found in olive, peanut and canola oils that healtier for you. Other foods like nuts, fish, unsaturated omega-3 fatty acids also health food.
- Minimize the way you drink alcohol
Drink alcohol on certain amounts is not good for your health and can gain your weight/belly fat. Cutting back on alcohol can reduce waist size, you need to limit your drink in a single day, just drink for maintain health benefits like wine. If possible, stop your alcohol then you can gain more health.
- Consume high protein diet
Certain people choose high protein diet for their daily eat, high protein diet make people feel full longer and leads to eat fewer calories overall. Most people choose this type of diet by eating foods like meat, fish, eggs, vegetables that rich in protein like asparagus and spinach, so people on this diet will reduce their carbohydrate consumption includes processing foods, bread, candy, rice, white pasta, etc.
Benefits of high protein diet:
- Reduce appetite and hunger
- Boost metabolism and increase fat burning
- Lower bad pressure
- Good for bones
- Help reduce weight loss
- Reduce stress
Stress triggering the adrenal glands to produce cortisol, which known as a stress hormone, so it control your mood, motivation and fear, so it can harms your body and health problem like depression, headaches, hearth disease, trouble sleeping, weight gain.
Stress is part of life that we can’t avoid, maybe we cannot change your current situation but you can manage the impact into a healthy way. You must identified what make you stress and learn to manage it.
Here are things that you can do to manage your stress:
- Firstly: Eat Healthy diet, exercise and sleep
- Secondly: Practicing yoga, meditation
- Thirdly: Have fun with your hobbies
- Limit sugar intake
The most added sugar in market are regular table sugar (sucrose) and fructose which link to many disease like obesity, diabetes (type 2), fatty liver disease. If you want to maintain your health you can have sugar that occur naturally in foods like fruits and vegetable, instead of sugars
Actually there are no simple answer on how much sugar we can take, every individual are different, in addition, American Heart Association said you can take 150 grams calories per day-37.5 grams or tea spoon (men) and 100 calories grams per day-25 grams or 6 tea spoon, so f you love eat sugar, just make sure you burn your sugar through exercise to keep you stay healthy.
- Eat fatty fish
Fish is very healthy which contain high protein food especially Omega-3. Omega-3 is an essential fats to our body because it cannot produce on their own, and also play an important role for brain and heart health. Omega-3 also help reduce visceral fat. consuming a variety of fish several weeks will provide many nutrients need for balance diet. Please be cautious if you have a health condition or if you pregnant and breastfeeding, make sure consult with your doctor.
- Drink green tea
Green tea help you have a belly fat naturally, in addition contain caffeine and antioxidant to boost your metabolism and increase fat burning. studies said consuming green tea help you burn additional 75-100 calories per day.
You can have 3-5 cups of green tea every day to be optimal to reap the most benefits, so regular drink green tea will help you to avoid certain disease like diabetes, heart disease and cancer.
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