5 Easy Ways to Get Rid of Belly Fat

Extra belly fat increases your risk of problems like heart disease and diabetes, and it's full of sly tiny saboteurs who make packing on the pounds in this area much too easy.

Changes in hormones, everyday worries, lack of sleep, and potentially pregnancies all contribute to the fat women gain being deposited more in the belly area.

While you can't exactly spot decrease, you may adopt lifestyle modifications that will assist you in losing belly fat.

Here are the top five science-backed ways for losing belly fat.

1. CLEAN UP YOUR DIET

You've heard it a million times if you've heard it once: The kitchen is where abs are created.

Unfortunately, if you consume ultra-processed meals on a daily basis (think chips, store-bought baked goods, and sweets), you won't be able to see yours.

These foods include sweeteners such as high fructose corn syrup, which has been found in high doses to induce visceral fat storage in the liver, leading to weight gain, inflammation, and other disorders.

Instead, choose foods high in soluble fiber, such as oatmeal, sweet potatoes, avocado, and citrus fruits. According to research, increasing your intake of these items is associated with a reduction in visceral fat (or belly fat).

2. CUT DOWN ALCOHOL CONSUMPTION

According to Fine, cutting back on alcohol can also assist. Alcohol has roughly seven calories per gram, which is somewhat less than true fat, which has nine calories per gram.

Furthermore, because alcohol is easily absorbed, when ingested in excess, alcohol metabolism inhibits the metabolism of other macronutrients such as carbohydrates and fat. As a result, it encourages fat accumulation rather than fat breakdown.

Limit your consumption of carbonated beverages while you're evaluating your drinks. Fizzy beverages, although delicious, can induce stomach bloating.

Stick to water instead, which may function as an appetite suppressant as well as assist cleanse out your body, reducing the sensation of being bloated.

3. START EXERCISING

Working exercise is beneficial for more than simply adding years to your life, improving mental health, and lowering stress levels—it may also help you control your stomach. In fact, a study published in the journal Cell Metabolism found that exercise specifically aids in the reduction of visceral fat.

The secret to decreasing belly fat with exercise, though, is to ensure that your sweat session is intense. You should be working at least 85% of your maximum heart rate.

The greater your heart rate, the more adrenaline is released into your circulation and cells.

A beneficial side effect of epinephrine is that it stimulates the release of belly fat into circulation for use as energy.

So, what kind of exercise is best for losing belly fat? Intense weight training, Tabata interval training, sprint-style cardio, and kettlebell workouts are all part of the program.

4. CONTROL YOUR STRESS

Stress, which can manifest itself in a variety of ways, can have a negative impact on your health. Whether it's a "major" matter, such as working on a project to fulfill a critical work deadline, or something minor, such as someone cutting you off on your morning commute. Your body reacts in the same manner to everything, activating your fight or flight reaction.

Cortisol, often known as the stress hormone, is released from the adrenal glands when your body's sense of stress grows. When you get up in the morning or exercise, normal levels are released. Chronic stress can cause a rise in cortisol and other stress chemicals, which can lead to blood sugar spikes, weight gain, digestive troubles, depression, and a slew of other negative health impacts.

Research published in Psychosomatic Medicine reinforces the relationship between stress and weight gain, demonstrating that women who are more prone to the effects of stress had greater belly fat and higher levels of the stress hormone cortisol.

One reason might be that when women are worried, they tend to eat more, particularly sweets.

That is why it is important to maintain your composure.

One method is to practice mindfulness. According to a 2011 study published in the Journal of Obesity, women who experienced the highest stress reduction by efficiently learning stress-reduction strategies tended to lose the deepest belly fat.

So take a few deep breaths, hit the mat for some anxiety-relieving yoga, or fire up one of those guided-meditation apps. In the long run, your stomach will thank you.

5. GET ENOUGH SLEEP

Sleep deprivation is also a proven method to put your waistline in peril. That's because sleep deprivation skews your hunger hormones, causing an increase in ghrelin, which drives appetite, and a reduction in leptin, which signals when you're full.

Furthermore, studies have shown that when you're tired, you're more inclined to go for junk food (hello, Ben & Jerry's!)

—and it may become much more difficult for you to gain muscle growth.

Aim to snuggle with your pillow for at least seven to eight hours each night to help keep belly fat at bay. And, if feasible, go to bed at the same time every night—one research discovered that women who did this and slept for roughly eight hours every night had reduced body fat.

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