Fat Loss Tips
- josephplatt1979
- May 18, 2023
- 6 min read
Updated: May 19, 2023
We all have body fat and some of us have a little more than others. Fat is important for our body but having too much can be damaging.
Fat is a living, breathing thing that affects your hormones, inflammation and even the level of toxins in your body
Having excess fat can negatively affect health and may contribute to several chronic conditions.
Though losing fat from from a certain area on your body can be difficult, you can take several simple steps to promote long lasting, sustainable fat loss while improving your overall health.
Below are some simple fat loss tips to follow
Eat plenty of soluble fibre
Soluble fibre absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Studies show that this fibre may promote weight loss by helping you feel full, so you naturally eat less.
Excellent sources of soluble fibre include: fruits, vegetables, legumes, oats and barley
Soluble fibre may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fibre foods in your diet.
Avoid foods that contain trans fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. They are found in some margarines and spreads and also often added to packaged foods, but most food producers have stopped using them.
Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether you’re trying to lose weight, limiting your intake of trans fat is a good idea.
To help reduce belly fat, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
Moderate your alcohol intake
Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much. Research suggests that too much alcohol can contribute to belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist.
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up completely, but limiting the amount you drink in a single day can help.
If you’re trying to lose weight, consider drinking alcohol in moderation or abstaining completely. it’s recommended to limit alcohol intake to two drinks or fewer per day for men and one drink or fewer per day for women.
Eat a high protein diet
Protein is an extremely important nutrient for weight management.
High protein intake increases the release of the fullness hormone peptide YY, which decreases appetite and promotes fullness.
Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet.
Be sure to include a good protein source at every meal, such as: meat, fish, eggs, dairy, whey protein and beans
Protein supplements are also a good way to get your daily protein. Protein supplements are ideal if you are on the go or find it differcult to consume all your protein from food.
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Reduce your stress levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage
To help reduce belly fat, engage in activities that relieve stress. Practicing yoga or meditation can be effective.
Don’t eat a lot of sugary foods
Sugar may contain fructose, which is linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, and fatty liver disease.
It’s important to realize that more than refined sugar can lead to belly fat gain. Even natural sugars, such as real honey, should be used in moderation. Limit your intake of candy and processed foods high in added sugar.
Do aerobic exercise
Aerobic exercise (cardio) is an effective way to improve your health and burn calories.
Aerobic exercise is an effective weight loss method. Studies suggest it’s particularly effective at reducing belly fat and overall body fat.
Cut back on carbs — especially refined carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome
You don’t have to follow a strict low carb diet. Some research suggests that replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat
Replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
Perform resistance training
Resistance training, also known as weightlifting or strength training, is important for preserving and building muscle. Based on studies involving people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat
one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat.
If you decide to start lifting weights, it’s a good idea to talk with a doctor first and get advice from a certified personal trainer.
Limit sugar-sweetened beverages
Sugar-sweetened beverages are high in added sugars like fructose, which can contribute to belly fat.
One study of people with type 2 diabetes found that consuming at least one serving of sugar-sweetened beverages per week was associated with increased belly fat compared to consuming less than one serving per week.
Additionally, because your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat.
Limiting liquid forms of sugar, such as sugar-sweetened beverages, is very important if you’re trying to lose belly fat.
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Get plenty of restful sleep
Sleep is important for many aspects of your health, including weight. Studies show that not getting enough sleep may be linked to a higher risk of obesity and increased belly fat for some groups
Sleep duration has long been linked to the body's production of appetite-regulating hormones. Insufficient sleep is associated with higher levels of the hormone ghrelin, which increases appetite, and lower levels of the hormone leptin, which leads to feeling less full. This sets people up to gain weight.
Getting enough high-quality sleep is important if you’re trying to lose weight.
Track your food intake and exercise
Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key.
Keeping a food diary or using an online food tracker or app can help monitor your calorie intake. This strategy has been shown to be beneficial for weight loss.
In addition, food tracking tools help you to see your intake of protein, carbs, fibre, and micronutrients. Many also allow you to record your exercise and physical activity.
Eat probiotic foods or take a probiotic supplement
Probiotics are bacteria found in some foods and supplements. They may have health benefits, including helping improve gut health and enhancing immune function.
Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.
However, while probiotics may be beneficial for weight loss, more research is needed. As some probiotics aren’t regulated by the Food and Drug Administration, it’s important to talk with a doctor before adding probiotics or other supplements to your routine.
Consider intermittent fasting
Intermittent fasting has recently become very popular as a weight loss method. It’s an eating pattern that cycles between periods of eating and periods of fasting
One popular method involves 24-hour fasts once or twice per week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period.
One study found that combining intermittent fasting with protein pacing — which involves consuming nutrient-dense meals spaced evenly throughout the day — led to greater reductions in body weight, total fat, and visceral fat compared to calorie restriction.
Drink green tea
Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), which appear to boost metabolism.
EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise.
Though more research is needed, regularly drinking green tea has been linked to weight loss. However, it’s probably not as effective on its own and best combined with exercise.
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