Not only can abdominal fat be aesthetically displeasing, but the visceral fat that accumulates around the belly is dangerous, as it increases the risk of cardiovascular problems and diseases such as hypertension or heart attacks. Today we bring you seven scientifically proven ways to lose weight and get rid of the dreaded belly fat.
Added sugars are extremely unhealthy and harmful to our body, so to lose those uncomfortable love handles we must eliminate added sugar in all our nutritional choices. Some studies claim that the average American consumes about 69 kilograms of sugar per year, which is, in some cases, more kilograms of sugar than their entire body weight!
Sugar is not only highly caloric, but also has no nutritional value, so it is one of the reasons why we accumulate more abdominal fat, so we should eliminate refined and added sugars and opt for natural drinks without sugar such as coffee or natural juices and control the amount of carbonated beverages we consume.
Practice aerobic exercise
In addition to improving your physique, aerobic exercise also improves heart health and your overall health. According to some recent research, aerobic exercise has been postulated as the best method to help us lose abdominal fat.
By doing cardio exercises, such as brisk walking or light jogging, you can effectively reduce abdominal fat, especially the fat near the internal organs, i.e., the most dangerous fat.
There are different theories about what type of exercise is best to apply to a weight loss program, however the study conducted over eight months by Duke University Medical Center, with 196 overweight participants aged 18 to 70, showed that aerobic training is superior to other types of workouts in achieving significant weight loss.
Do weight training
Resistance training may not make you lose as many calories as aerobic training but it is not a worse option but different, so we should not forget about it.
The advantage of weight lifting is that it slims the waistline, according to a study published in Harvard School of Public Health. This study showed that a 20-minute weight lifting routine can help fight and reduce abdominal fat.
This means that engaging in resistance training or, even better, combining it with aerobic exercise could help decrease abdominal fat while increasing or preserving muscle mass.
Drink lemon water
Lemon water does not regulate belly fat loss directly but it provides a host of health benefits that can positively impact your body when it comes to losing fat and belly fat.
In particular, drinking lemon water is extremely beneficial when taken on an empty stomach and best in the morning.
This happens because of lemon water’s ability to increase stomach acid levels which, on the other hand, improves digestion and helps break down the food we consume more effectively. In addition, it helps to detoxify the liver and make it work more properly, and this is essential because it is one of the most important organs in the body, responsible for performing hundreds of different functions.
Some studies have even shown that drinking lemon water helps improve metabolism, reduce appetite and eliminate unwanted fat deposits.
Eat high-fiber foods
The benefits of fiber are numerous, such as reducing the risk of diabetes, high cholesterol, heart disease, constipation and improves digestion.
Following these properties, fiber has been shown to help with weight loss, reducing abdominal fat in addition to helping with overall weight loss.
The reason it works is that a diet high in fiber-rich foods tends to be more abundant and therefore provides a high feeling of satiety after eating.
Another weight loss benefit of fiber consumption is that it tends to be less energy dense, i.e., fewer calories for the same volume of food.
Clearly we all need more fiber in our diet, for example 90% of Americans do not consume the recommended daily amount of fiber, and how much fiber is enough to meet the daily requirement? Women should eat 21 to 25 grams of fiber per day, while men should eat 30 to 38 grams per day.
The best sources of dietary fiber are fruits, whole grains, vegetables and legumes, and more specifically, quinoa, beans, chia seeds, kale, oats and berries such as strawberries, blueberries.
Go green tea!
Tea is one of the healthiest beverages you can drink and more so if it is green tea which has been proven to help get rid of the tummy. Due to the active ingredients in green tea, it raises the levels of hormones that send signals to the fat cells to break down and therefore release the fat into the bloodstream as energy.
The American Journal of Clinical Nutrition states that drinking green tea helps reduce the percentage of body fat, mainly from the abdomen.
The tea’s properties are linked to compounds called catechins, a known belly fat burner. So, swap your morning coffee for a cup of green tea for faster, more efficient weight loss and more health benefits.
Control your carbohydrate intake.
No, it’s not about eliminating carbohydrates, in fact, it can become detrimental. But you should avoid foods high in carbohydrates and, at first, even reduce your intake a lot, according to studies by the U.S. National Institutes of Health.
A diet with a controlled carbohydrate intake means reducing the glycemic index, i.e. the way in which food raises blood glucose levels. A diet to lose abdominal fat should be based on getting 43% of calories from carbohydrates and 39% of calories from fats (best high quality fats such as EVOO or avocado or nuts, for example), as opposed to a standard diet that is based on 55% of calories from carbohydrates and 27% from fats.
In other words, reduce carbohydrates.
As a conclusion: nothing that we did not know but what we should be more aware of, to get rid of abdominal fat and show off a flat belly we must combine a complete and healthy diet along with a complete exercise program, that will allow us to lose weight and forget about love handles.