Despite looking highly unattractive, belly fat is a health issue that
elevates the risk of serious health conditions. Despite regular
exercise as one of the best ways to get rid of the fatty deposits in the
abdominal area, a healthy and balanced diet will help you accelerate
the process and boost the effects.
Here are 20 effective ways to naturally lose belly fat at home, without going to the gym:
1. Reduce Refined Carbs
This step is essential when trying to burn belly fat, and diets with
less than 50 grams of carbohydrates daily cause significant loss of
belly fats in obese individuals. To accelerate metabolism and burn belly
fat, you should substitute refined carbs, such as refined grains, with
unprocessed starchy carbs such as whole grains and vegetables.
2. Cardio
Cardio exercises are among the best ways to burn calories and decrease
belly fat. Yet, note that the frequency and duration of the workout are
more important than the intensity.
3. Green tea
Green tea is an extremely beneficial drink that will help you lose belly
fat, due to the presence of EGCG, which is a beneficial catechin.
4. Soluble Fiber
Soluble fiber absorbs water and creates a gel, which helps in slowing
down food as it goes down the gut. Therefore, it creates a feeling of
fullness, helps weight loss, and lowers the number of calories absorbed
by the body from food. You should increase the intake of flaxseed,
legumes, blackberries, Brussels sprouts, avocados, and shirataki
noodles.
5. Avoid Sugary Foods
Sugar has fructose, and its excess intake is linked to several chronic
diseases, such as obesity, fatty liver disease, type 2 diabetes, and
heart disease. Therefore, limit their intake, and remember that even
organic honey, even though it is a healthier sugar, can lead to belly
fat gain.
6. Probiotic Supplement or Probiotic Foods
Probiotics are bacteria found in certain foods and supplements, that
boost health in numerous ways, strengthen the immune system, and improve
gut health. Researchers have shown that these foods regulate body
weight and help you lose belly fat.
7. Avoid Alcohol Consumption
The excessive consumption of alcohol leads to harmful effects, including
belly fat gain, and an increased risk of central obesity, or the excess
storage of fat around the waist.
8. Avoid Trans Fat Foods
Trans fats are created through the pumping of hydrogen into saturated
fats, and are present in certain margarine types, packaged foods, and
spreads. Their consumption leads to belly fat gain, heart disease,
inflammation, and insulin resistance.
9. Apple Cider Vinegar
Apple cider vinegar is highly versatile and improves health in numerous
ways. The acetic acid in it significantly helps the weight loss process
and burns belly fat.
10. Fatty Fish
Fatty fish is a rich source of high-quality protein and
disease-preventing omega-3 fats, which help in visceral fat reduction.
Therefore, make sure you increase the intake of salmon, herring,
anchovies, mackerel, and sardines.
11. Intermittent Fasting
Intermittent fasting is a popular weight loss method that follows a
pattern that consists of cycling between eating periods and fasting
periods. A popular intermittent fasting method is a 24-hour fast twice
or once a week, as well as the one that involves fasting every day for
16 hours and eating within 8 hours.
12. Plenty of Restful Sleep
Sleep is crucial for our overall health, and it also leads to weight
gain. A condition known as sleep apnea is linked to excess visceral fat
and is characterized by the intermittent stopping of breathing at night.
Therefore, sleep at least 7 hours every night, but make sure you also
get a high-quality rest.
According to Dr. Luke James, the medical director for Bupa Health Clinics, UK:
“From scrolling through social media to having a late-night coffee,
there are plenty of ways we unknowingly keep ourselves awake at night.
Aside from feeling tired and groggy the next day, not getting the
recommended 7 to 9 hours of sleep each night can affect weight loss.
When we’re lacking in sleep, our body’s hormones get thrown off balance
which can impact our hunger levels the next day. We all have two
hormones that affect our appetite: ghrelin and leptin. When we don’t get
enough sleep, our ghrelin levels (the hormone that makes us feel
hungry) rise, and our leptin levels (the hormone that makes us feel
full) drop.
This means that when we’re awake, we tend to eat more but feel less
satisfied. Try going to bed a little earlier than usual to avoid this
imbalance and remember to remove any distractions that might prevent you
from nodding off.”
13. Track Exercise and Food Intake
When you are trying to lose weight, you need to consume fewer calories.
In order to monitor the intake of calories, you can keep a food diary,
or use some other food-tracking tools that will analyze the consumption
of micronutrients, fiber, carbs, and protein, as well as your level of
physical activity and exercise.
14. Lifting Weights
Lifting weights is one of the best ways to lose visceral fat, along with
cardio exercises, as they are crucial for gaining and preserving muscle
mass.
15. Avoid Sugar-Sweetened Beverages
Sugar-sweetened beverages are high in liquid fructose that leads to
belly fat gain and produces increased fats in the liver. Therefore, you
should steer away from these drinks, such as soda, punch, sweet tea, and
various alcoholic combinations.
16. Coconut Oil
Coconut oil is abundant in medium-chain fats that accelerate metabolism
and helps the reduction of stored fats. Try taking two tablespoons of
coconut oil daily, in order to speed up the burning of belly fat.
17. Reduce Stress
Stress causes belly fat gain since it stimulates the adrenal glands to
release the stress hormone called cortisol. High cortisol levels
increase appetite and boost the fat storage in the abdomen. Try to
relieve stress by participating in exciting like yoga, sports, and
meditation.
“Feeling stressed can wreak havoc on our bodies. It can cause our body
to produce the steroid hormone cortisol, which can make you crave sugary
foods that provide instant energy and pleasure.
Short-term bursts of cortisol are necessary to help us cope with
immediate danger, but our body will also release this hormone if we’re
feeling stressed or anxious. When our cortisol levels are high for a
long amount of time, it can increase the amount of fat you hold in your
belly.”- says Dr.James.
18. Avoid Fruit Juice
Even though it is high in minerals and vitamins, fruit juice is also
rich in sugar, so it contributes to weight gain. You should replace it
with unsweetened iced tea, water, lemon water, or lime fruit juice.
19. Consume High-Protein Diet
Protein is essential when trying to decrease belly fat, so the increased
intake triggers the release of the fullness hormone. It also speeds up
the metabolism and helps in the retaining of muscle mass, so make sure
you consume meals rich in meat, eggs, fish, dairy, and whey protein.
Dr.James adds:
“Protein is great for fat loss. It helps build and preserve lean muscle
tissue and can increase the number of calories you burn. It’s also a
great source of energy that helps you feel fuller for longer, so you’re
less tempted to snack.
Good sources include chicken breast, tuna, eggs, milk, and chickpeas.
And if you’re finding it difficult to avoid snacks that are high in
carbohydrates, try substituting them for protein shakes or bars.
Remember also to opt for the lean sources of protein because some
sources can be high in saturated fat.”
20. Adjust your Lifetime and Mix Various Methods
In order to reap the benefits of these weight loss strategies, you
should combine them, and create your healthy lifestyle and dietary
habits, which will help you lose belly fat and improve health in the
long run.
Dr. Luke James claims:
“One of the hardest parts of losing weight is maintaining the lifestyle
changes you’ve made. It’s difficult to stay motivated all the time,
especially if you’ve slipped up along the way. But don’t let this affect
your end goal. If you’re feeling particularly unmotivated, ask a friend
to join you for your workout and then afterward cook something healthy
for dinner together.”
Remember, this process takes some time, so you won’t experience amazing
effects in a week or two. However, if you are determined and committed,
you will surely achieve your goals!
