losing belly fat

Belly fat is known to be a great problem to ladies and even to some men, most ladies have accumulated belly fat from the diets they consume while others have what is after pregnancy belly fat which normally accumulates after delivery,

This type of fat often known as visceral fat predisposes one to many medical conditions. Excessive fat in the body is a major risk factor type II diabetes and serious heart conditions. Losing fat is every fat ladies dream, however, it's not as easy as it may sound, determination and perseverance is needed for one to succeed in losing fats hence losing weight.

several ways of losing belly fat.

• Don't eat a lot of sugary foods
• Don't drink too much alcohol .
• Reduce your stress levels
• Do aerobic exercise 
• reduce carbs consumption
•  Eat plenty of soluble fiber
• Eat a high protein diet
• .Avoid foods that contain trans fats

don't eat too many foods containing sugar

Sugar contains fructose, which is a risk factor for several chronic diseases when consumed in excess.

These diseases include heart conditions, type 2 diabetes, obesity, and fatty liver disease.

studies show a relationship between high sugar intake and increased abdominal fat

It’s important to realize that more than just refined sugar can lead to belly fat gain and accumulation.

 Even healthier sugars, such as real honey, should be used sparingly

Avoid too much alcohol intake.

alcohol is harmful if consumed in excess,

research studies have linked excessive alcohol intake with central obesity which involves weight and fat accumulation around the waist,

reduction of the amount of alcohol helps cut down belly fat

reduce your stress levels.

stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.

Research shows that high cortisol levels increase appetite and drive abdominal fat storage ,

What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle.

eat plenty of soluble fibers

Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.

         

sources of soluble fibers.

1. flax seeds
2. shirataki noodles
3. Brussels sprouts
4. avocados
5. legumes
6. blackberries

do aerobic exercise

Aerobic exercise (cardio) is an effective way to improve your health and burn calories.

Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial (27Trusted Source, 28Trusted Source, 29Trusted Source).

In any case, the frequency and duration of your exercise program are more important than its intensity.

One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week (30Trusted Source).

Eat a high protein diet

Protein  raises your metabolic rate and helps you to retain muscle mass during weight loss (13Trusted Source, 14Trusted Source, 15Trusted Source)

.Protein is an extremely important nutrient for weight management.

High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.

Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet (16Trusted Source, 17Trusted Source, 18Trusted Source).

Be sure to include a good protein source at every meal, such as:

meat

fish

eggs

dairy

whey protein

beans

Avoid foods that contain trans fats

Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.

They’re found in some kinds of margarine and spreads and also often added to packaged foods, but many food producers have stopped using them.

These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies (7Trusted Source, 8Trusted Source, 9Trusted Source).

A 6-year study found that monkeys who ate a high trans-fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat (10Trusted Source).

exercise activities to reduce belly fat.

1: Running or walking.

2: Elliptical trainer. 

3: Bicycling. 

4: The bicycle exercise. 

5: The Captain's chair leg raise.

 6: Exercise ball crunch. 

7: Vertical leg crunch. 

 8: Reverse crunch

simple ways to help lose fat and lose weight at home

• DRINK ALOT OF WATER.
• CHOOSE YOUR FRUIT AND VEGETABLES CAREFULLY.
• CUT DOWN ON DAIRY.
• SAY NO TO CROISSANTS, COOKIES, AND PASTA.
• HAVE MORE FIBRE.
• CHEW YOUR FOOD PROPERLY.
• AVOID LARGE MEALS.
• DON'T CHEW GUM.