There are many diets, exercises, and tips that can help you to lose weight. Although not all sources are to be trusted as many of them can be misleading or what you call as myths. Weight loss can be achieved simply with few changes in your diet as well as lifestyle and does not have to be complex. It is important to be patient with the results and to be consistent with your routine to gain maximum benefits.
One of the problem areas for many people can be their belly fat or abdominal fat, as belly fat cannot be reduced quickly and requires some time and dedication. It can also be related to some health problems like type 2 diabetes and heart diseases. Hence people who aren’t obese but have extra abdominal fat should also consider reducing their belly. Below given are some ways that can help you lose weight and also helps you to get rid of belly fat.
1. Eat a protein-rich breakfast
Breakfast has always been associated with great importance and is considered an important meal. Although evidence now shows that skipping breakfast doesn’t lead to weight gain or loss however, it is still considered an important meal due to various other reasons. A high-protein breakfast can help you feel full for a longer time and helps you to avoid the intake of extra calories. It can also help you to lose that stubborn belly fat especially, in obese people. Intake of a protein-rich breakfast also kick starts your metabolism and helps you to burn more calories throughout the day and you can burn up to 100 extra calories. A good protein diet can also prevent muscle loss that can happen as you take fewer calories while trying to lose weight. You should keep your breakfast to around 400-500 calories that included about 15-20 grams of protein.
2. Avoid sugar and sugary drinks
Sugar can be one of the main reasons for weight gain in the majority of people. It has always been linked to many health issues like type 2 diabetes, obesity, and heart disease. Refined sugar is used to make desserts like cakes, donuts, tarts, and many others due to which it can be difficult to avoid it. Sugary drinks or liquid sugars are no better, such drinks not only increases the amount of sugar level but also leads to fat in the abdomen and liver. Hence to lose weight and to reduce belly fat it is necessary to cut back on sugar. Cutting back on sugar helps you to lose weight quickly and easily as it is easier for your body to maintain blood sugar and gradually the amount of sugar in your bloodstream decreases thus resulting in overall weight loss and improved skin texture. It is also important to limit the intake of fruit juices as they are also high in sugar content and don’t offer much nutritional value.
3. Eat enough soluble fiber
Soluble fiber can help you to lose weight as well as belly fat and also reduces the risk of gaining belly fat again. Soluble fiber when mixed with water forms a gel and slows down the food when it passes through your digestive system. Eating enough fiber also helps you to feel full for a longer time thus reducing the number of calories you consume throughout the day. This happens because it can regulate hormones that are related to appetite. It is recommended that men should consume around 30-35 grams of fiber per day however, women should consume about 20-25 grams of fiber in a day. Although many supplements are now available that focuses on fiber content it is advisable to choose whole foods like flaxseeds, oatmeal, and many more to increase your fiber intake.
4. Limit the intake of carbohydrates
Carbohydrates or carbs, the main source through which your body gets energy and that is important for various body processes. Carbohydrates are broken down into a simpler form of energy known as glucose. Intake of too many carbs can increase the blood sugar level which can lead to weight gain. A low carb diet helps also reduces your appetite thus resulting in weight loss. It can also give you some fast results as it reduces the water weight and results can be seen within a week. It is necessary to avoid bad carbs or refined carbs like sweets, burgers, and other foods that are made of refined carbs. Keto diet is one of the examples that focus on limiting the intake of carbs and puts your body in ketosis that helps you to lose weight by burning fat for energy. Intake of fewer carbohydrates also provides many other health benefits and reduces fat in the belly area.
5. Increase physical activities
Increasing your physical activities helps you to live longer, reduces the risk of many diseases, and helps you to lose weight. There are various ways through which you can do so, aerobics, yoga, and strength training are some of them. Increasing your physical activities helps you to lose weight faster and is considered healthy as well. Staying active throughout the day keeps your metabolism fast and the body can burn more calories during the day. Indulging in some kind of physical activity on a daily basis also helps your body to use more energy and helps your body to burn fat. A fast walk for 30 minutes daily is enough to burn up to 300 calories and when combined with a healthy and planned diet you can lose weight easily. Daily exercise also helps you to avoid regaining the fat around your abdomen and keeps your body fit and active for a longer time.
6. Maintain your stress levels
Stress is one of the main factors due to which people gain weight. Long term stress can trigger the adrenal glands to produce cortisol or stress hormone. High levels of cortisol can increase your appetite and can also lead to more fat storage near the abdominal area. Hence it is necessary to keep stress at bay to maintain your mental as well as physical health. It is recommended to practice yoga, meditation, or other mindful activities that can release tension and help you to relax. Eating with a relaxed mind helps you to maintain your calorie intake and prevents overeating or pleasure eating. Stress can have many negative effects on your health and can also disrupt your sleeping cycle, it is also necessary to get around 7-8 hours of sleep to maintain your weight and to avoid any unnecessary food cravings.
7. Use coconut oil in place of some cooking fats
Coconut oil is said to boost metabolism and also decreases the amount of fat stored in your body. It is necessary to choose extra virgin coconut oil as it is free from saturated fats which can increase cholesterol levels. It is to be noted that coconut oil is high in calories hence it should be used as a substitute for other cooking oils. You can use it as a salad dresser or it can be added to your morning tea or coffee as well. When combined with a planned diet and some exercise intake of coconut oil can be beneficial to lose weight.