When your motivation is to wear old clothes, you don’t have to worry about losing weight. Your clothes may not suit you for many reasons, but one of the most popular reasons is belly fat. When it comes to jeans and dresses, you will initially buy them based on your current size. However, over the years, your body may lose or gain extra fat. Plus, body fat later may prevent the clothes from fitting to your body.
Although most people think that weight loss is the only option to ensure that clothes fit, others focus on reducing excess belly fat. Losing weight is usually straightforward, while losing belly fat can be a tedious task. However, if you are looking for some of the easiest and best ways to lose belly fat, this article is for you. Here is everything you need to know about belly fat loss.
What is Belly Fat?
You can feel the increase in your belly fat due to several potential factors. However, poor eating habits and lack of exercise are the two main reasons for the increased fat in the belly. There are two different types of belly fat, medically called visceral fat and subcutaneous fat.
In the case of visceral fat, fat surrounds your organs. On the other hand, your body will form fat under the skin when it comes to subcutaneous fat. However, both conditions are the result of an unhealthy diet and lifestyle. Visceral fat is more dangerous than subcutaneous fat because the fat around the organs can cause several serious diseases.
How Much Body Fat Should You Have?
The quickest way to lose belly fat is to learn more about how much fat is good for you, and you can find out by calculating your body fat percentage. Body fat percentage is the amount of fat in your body. Compared with your bones, blood, water, etc., when calculating body fat percentage, the other two types of body fat storage, fat body, and essential body fat, are also included in Inside.
However, your body fat percentage may depend on many factors, including your age, gender, level of physical activity, genetics, body shape, and health status. A simple example is that men have a lower range of healthy body fat percentages compared to women. This is because, unlike men, women need more body fat. Everyone, including you, has a unique body and has its body fat limit.
How Long Does it Take to Lose Belly Fat?
Losing belly fat may be one of the almost impossible tasks, but you may remove excess fat from the abdomen if you focus on this. In addition, when you want to lose belly fat, you should aim for permanent results. Many people try various methods to lose belly fat. Taking detoxification tea and wraps to flatten belly fat is not a solution.
At least not when you want to look for ways to lose belly fat that prevents fat storage in your belly. If you are looking for the easiest way to lose belly fat, the only answer is to work hard. When your motivation is to lose belly fat and exercise, you should also pay attention to your diet.
When you pay attention to your diet and lifestyle in general, your waistline will eventually start to lose a few inches. The best part is that you can take a step towards achieving your goals in the first few weeks. In fact, according to experts, you can observe a slight reduction in waist circumference in the first two weeks of hard work and dedication. The more consistent your diet, health, and schedule are, the easier it is for you to lose excess bel
Best Ways to Lose Belly Fat
As we mentioned before, losing belly fat can be one of the most challenging jobs in the world. However, that does not mean people stop trying. If you are looking for some of the best ways to lose belly fat, the following is what you need to do:
- Track your calorie
When it comes to the easiest way to lose belly fat, the first step you need to take is to track your calories. Your starting weight and body composition can help you understand how long it may take to lose weight. Since losing weight can be a complex process, tracking calories and reducing the correct amount of calories is one of the steps for beginners before finally setting off on the journey of losing belly fat.
To track your calories, you can check your BMI. BMI helps you understand the exact number of calories your body needs in a day. Once you know the precise number of calories your body needs, you can initially reduce 500 calories. Tracking calories will help your body burn stored fat for energy and help you lose belly fat. Tracking calories depends on how much you can lose. It depends on your weight, gender, age, and the number of calories you eat in total.
- Eat more fiber
When you are losing belly fat, it is essential to add a lot of fiber to your diet. When you eat a lot of soluble fiber, it can help you lose belly fat and prevent it from coming back. Expert studies have shown that more than 10 grams of soluble fiber in the daily diet may reduce the risk of abdominal fat by 3.7%. On the other hand, other expert studies have shown that people who consume a lot of soluble fiber in their diet tend to prevent the body from getting unwanted belly fat.
The science behind eating more fiber is that when you eat high-fiber foods, your stomach feels fuller. When you eat fiber-rich food, it means that you will not feel hungry at unusual times. On the positive side, when you are not hungry, you will not eat unwanted calories. Fiber-rich food can lead to a rapid decrease in the abdomen and overall weight loss. Some of the best high-fiber foods are Brussels sprouts, avocados, legumes, and blackberries.
- Priorities nutrient-dense foods to reduce belly fat
Nutrients such as protein are some of the ways to lose belly fat. Why? Because according to experts, protein can become a macronutrient for a healthy weight loss process. In fact, according to science, when you eat protein, it may reduce your hunger rate by at least 60%. Not only that, protein can increase your metabolism by at least 80 to 100 calories a day.
Just like fiber-rich foods, protein can keep your stomach full for a long time. The best part of eating protein is that you can only eat 400 calories of protein and still not feel hungry or tired, and your body processes completely fine. You can add meat, eggs, shellfish (such as fish and shrimp), beans, nuts, and natural dairy products to your diet to successfully lose belly fat quickly.
- Walk every day
In this modern world, taking time out for self-care is as tricky as losing excess body fat. However, just like losing weight, we have also found another alternative that does not require going to the gym or doing strenuous exercise. When you are doing physical activity, it becomes easy to lose your abdomen.
However, if you don’t have enough time to go to the gym or are an absolute beginner on a weight loss journey, you can also choose to take a walk around your neighborhood. Even if you walk at least 30 minutes a day, You can reduce as much as 150 calories under a strict diet.
Of course, you can lose more than just 150 calories, but all you need to do is walk a bit more regularly. However, once you lose weight by walking, you should exercise more to avoid accumulating belly fat in the future.
- Consider macro counting to lose belly fat
When you begin to lose belly fat, you should know about adding or adjusting macronutrients according to the type of body you require. When you adjust macronutrients in your diet, the first thing you need to do is avoid trans fat. You can find trans fat, not in heavy edible items but also lower quantity food items.
Even though a moderate amount of natural trans fat may not be harmful to your body, it can increase belly fat gain if you consume more than your body requires. In addition, to consider macro counting to lose body fat, you need to increase protein intake to at least 70% and cut the carbs at least by 25% from your everyday diet.
- Increase your NEAT to burn belly fat
NEAT, or nonexercise activity thermogenesis, is a healthy way of losing belly fat and weight. It is true that when you are focused on losing belly fat, you must follow a program that consists of a healthy diet as well as a consistent exercise routine; however, at times, it entirely does not depend on the exercises that you perform. Nonexercise activity thermogenesis is losing belly fat.
Nonexercise activity thermogenesis does not include sleeping, exercising, or eating, but standing. Yes, you heard that right! You can lose up to 170 calories per hour if you perform duties while standing or stand usually. Nonexercise activity thermogenesis means if you are standing in a lie or do not sit while traveling on a bus, you have the chance of losing a decent amount of calories. Even though the calories you cut while standing are low, it is a helpful way to lose belly fat by doing absolutely nothing.
- Begin strength training
Strength resistance training helps you to strengthen up your muscles as well as improve muscle size. When you do this, not only do you gain a good amount of strength in your body, but it also helps you to counterattack some of the body fat-related conditions. You could perform exercises with the help of machines, free weights, or even dumbbells.
- Try to limit your stress
When you are stressed, you tend to eat more than usual. In fact, according to a lot of mental health studies, when you are stressed, binge eating becomes one of the ways to calm your brain. Even though food helps your brain, it directly affects your body. It is technically impossible to reduce stress; however, you can join clubs, perform activities you love, and even join meditation and yoga classes.
- Look at the quality of your sleep
Sleeping is one of the most important things to do when you focus on losing weight or a fat belly. When you sleep well, not only your body but also your brain relaxes. This helps your body to get fit and energized for another day of maintaining a streak of healthy eating and performing beneficial exercises.
- Get outside
Stress, depression, and other low-life thoughts can affect your body directly. Even if you lose your appetite while stressed, it can trigger your overall health, making you lose weight rapidly. This may be one of the quickest ways to lose belly fat, but it is not at all healthy. When you get outside, your body gets to breathe fresh air and contact various other nutrients provided by mother nature.
- Track progress in a healthy way
When you are losing weight or belly fat, you need to track your progress. This will help you understand more about your body and its processing system, but it will also let you track the overall progress and motivate you to work harder or choose different diets and exercises.
- Set realistic expectations
Losing fat is not an easy thing. If you are beginning to start a procedure that helps you to lose belly fat, you must be prepared for all the changes and have moderate expectations. In addition, you need to understand that having an average diet with few exercises will give you different results than a strict diet and regular exercises.
- Think about your gut
When you are losing belly fat, you need to think more about your gut. And to take care of your gut, you need to eat less sugar, reduce stress and avoid antibiotics.
Losing weight can be an impossible job if you ignore the basics of the weight loss process. When you go to the market, you can see various ways or supplements that can help you lose weight for your belly fat. The first thing to do when your motivation is to lose your belly fat is to avoid all the inorganic and third-party promised ways of losing weight.
Losing weight is easy when you focus on your lifestyle, the food you eat, and how you keep yourself healthy by performing exercises or other physical activities. If you are looking for some of the best ways to lose belly fat, you should consider a healthy diet and some exercises for a balanced lifestyle. To know more about losing belly fat, you can consult an expert near you.