There are endless ways to lose belly fat, but let’s call spade a spade; how much of that will work even if you tried it all. It’s much easier to remember these scientifically proven home remedies to lose belly fat that you can start today to see results day one.
1. Get in the Fat Burning Zone!
Moderate Intensity Work-Outs have been scientifically proven to help lose belly fat too. Clinical trials reveal that Moderate Intensity exercises such as Stair Climbing or Cycling at a manageable resistance maintain a higher level of fat oxidation over time than do High-Intensity Work-Outs. This surprising evidence appears to be due to decreased fatty acid delivery to exercised muscles during higher intensity workouts.
Studies also reveal that High-Intensity Interval Training improves insulin sensitivity and helps maintain lean muscle mass.
2. Reduce Your Sugar Intake!
Excessive added sugar intake has become a way of life in many parts of the world, especially in Western society. People are choosing to eat candy, cakes, chips, and cookies as snacks instead of fruits, nuts, and vegetables.
This excessive sugar intake also includes the eating of white bread, doughnuts, croissants, bagels, pizza dough, and the like. These carbohydrate items, typically made from highly refined starches, act very similar to “added sugar” in the body.
Many beverages are sweetened with these added sugars, and studies have linked sugar-sweetened beverages to increased calorie intake and obesity.
Whole food diets high in fibre have been linked to lower total per cent body fat and abdominal fat.
3. Manage Food Cues and Cravings!
Before you get ready to hear that you need to swear off all kinds of sweets, fast food, and carbohydrates, you’ll be surprised to hear that studies indicate that denying yourself of certain foods can make you think about and crave them even more.
Therefore, it’s much better to allow yourself small pleasures in limited amounts. When cravings strike, just have a little of what you want instead of eating a lot. Also, before you eat what you crave, try having something filling and healthy, like a bowl of oatmeal, so you don’t overindulge.
So, don’t fret over what you can’t eat because it could cause you to have more cravings and food cues. Instead when the craving arises learn to manage it by limiting.
4. Get Some Sleep!
One of the reasons why belly fat accumulates is because of lack of exercise. Lack of exercise is often due to a lack of energy. When you don’t get enough sleep you are bound to feel tired.
In addition to lack of energy, studies have shown that just the act of sleeping an appropriate amount of time (7 to 8.5 hours a night) will help you lose belly weight.
5. Eat Enough Protein!
Protein plays a huge role in getting rid of belly fat, and it does it in several ways.
Protein also proves helpful in reducing food cravings, which leads to weight loss. One study showed that protein at 25% of calories reduced cravings by 60% and cut late-night food intake by half.
When you lose weight, you want your body to burn up fat, not muscle. The more muscle you keep, the better your body looks and performs.
rather than getting all your protein from animal sources get some from plant-sources such as quinoa, beans, and nuts as well.
6. Eat Fat burning food!
Here are some Fat burning foods that help you lose belly fat.
Oats: Eating whole grain oats is a great way to fill up and they are scientifically proven to help you lose belly fat.
Grapefruit: Grapefruit is low in calories and high in fibre, which fills you up and helps you lose weight. They also help reduce insulin and improve cholesterol. If you are on any medications, check with your pharmacist before eating Grapefruit.
Green Tea: Green tea helps reduce belly fat when coupled with moderate exercise. Some studies even indicate that Green tea alone can help with weight loss.
Kale: Kale is high in nutrients and low in calories. Kale is considered a low energy density food which studies have shown to aid in weight loss.
Red Peppers: Red Peppers contain capsaicin which has been shown to help with fat loss.
Berries: Berries contain vitamin C, fibre and antioxidants which all help reduce belly fat
Vinegar: Studies indicate that adding Vinegar to your diet (such as a tablespoon of vinegar on your salad) helps you lose weight by reducing the glycemic index load of carbohydrate meals.
Proteins: Proteins fill you up and help with weight loss, and you’ve probably heard that eating more protein and cutting back on carbohydrates is the way to go to lose weight.
Avocados: There is such a thing as good fats, and avocados are a great source for good fats. Avocados contain essential fatty acids, fibre, potassium, magnesium, antioxidants, Vitamin K, B vitamins, carotenoids, phenols, and phytosterols. For weight loss, they help you stay full which prevents overeating and accumulation of abdominal fat.
In a nutshell, once you get on track, have a strict-mind set where you no longer accept your excuses. Don’t delay or give up. Just keep going back to your routine and stick to these home remedies even if you can’t manage to stay on track for one or two days.
Unexpected things come up for all of us, but what separates those who are fit from others, is their willingness and determination to stay on track