A little belly fat can make anyone lose their cool. But don’t worry, you can make it disappear if you follow the right advice. In this blog post, we have compiled a list of 10 tips to reduce belly fat naturally. Doesn’t that sound convenient?
Ah, that heartbreak when you can’t fit in a perfect dress! We get it, the pain is real. Even a little belly fat can stress you out a lot, especially if it’s too stubborn to go away. No matter how hard you work out or how less you eat, nothing can seem to work. But that’s probably because you’ve been doing the whole thing wrong!
But not anymore!
In this blog, we have discussed 10 natural, easy-to-do, yet super effective tips to reduce belly fat. All you have to do is follow these tips religiously and wait for the magic to happen. But remember, no natural treatment will help lose ALL your belly fat. For that, you have to resort to treatments and doctors who can help you better.
What Causes Belly Fat?
People might accumulate belly fat for various reasons, such as poor diet, inactivity, and stress. Changing your diet, getting more exercise, and adopting a different lifestyle can all help immensely.
There are two types of belly fat
- Visceral: accumulation of fat around organs
- Subcutaneous: fat that accumulates under the skin
Subcutaneous fat is comparatively less harmful than the latter. It’s also easily treatable.
Some of the main causes of belly fat include
- Poor sleep
- Lack of exercise
- Heavy and unhealthy diet
- Frequent smoking and alcohol consumption
And to avoid belly fat, you have to put an end to all these habits. It’s as simple as that! Let’s discuss this in more detail.
10 Tips to Reduce Belly Fat Naturally
1. Consume plenty of soluble fibre
The thumb rule of belly fat reduction is to eat a lot of fibre-rich foods. Though this is a very common solution to reduce stubborn belly fat, it is also one of the most natural and effective ways to do so. According to studies, soluble fibre helps in weight loss by making you feel full, which naturally causes you to eat less.
This fibre also absorbs water and creates a gel that helps slow down food passage as it goes through the digestive tract.
You can eat these fibre-rich foods to lose belly fat
- Flax seeds
- Whole grains
- Brussels sprouts
2. Avoid trans fat
Do you have the habit of reading the ingredients or the nutritional chart behind every packaged food? If yes, you must have definitely come across something called “trans fat”. You can mostly find them in margarines, spreads and other packaged foods. Trans fat is said to increase the chances of heart disease, inflammation, insulin resistance, high cholesterol, and abdominal fat.
Trans fat is sometimes also hidden in the name of “hydrogenated oils”. To avoid gaining unnecessary tummy fat, make sure to read ingredient labels and avoid buying products containing trans fat and hydrogenated oils.
Instead, include healthy fats in your diet that will not promote weight gain. Some common healthy fats include:
- Heavy cream and milk
- Dark chocolate
- Olive and canola oil
3. Go for lean proteins
Have you noticed that eating an omelette for breakfast can leave you feeling fuller than just a muffin? Yes, it’s because of the protein. When it comes to weight loss, protein is always linked with a sense of comfort and contentment. It makes you feel full for the longest time, longer than both carbs and fat.
Protein promotes satiety by having an impact on the hormones that regulate hunger. In addition, it also has the highest thermal effect of food (TEF), which means that it burns the most number of calories during digestion, compared to fats and carbs.
4. Cut down on alcohol consumption
While alcohol may have some benefits, it can also have a lot of side effects on your health that are not exactly ‘healthy’. Heavy alcohol consumption can increase stubborn belly fat. Studies have found a strong connection between high alcohol consumption and a much higher risk of central obesity (excess fat accumulation around the waist).
While you don’t have to stop drinking completely, cutting back on how much you consume each day can be beneficial. Did you know that people who drink less than one drink every day have fewer problems compared to those who drink rarely but drink heavy amounts on those days?
5. Try to control stress
If you are familiar with the term “binge-eating”, you would understand how stress can impact your weight. Stress can be a deadly hurdle stopping you from reducing your tummy fat.
Stress causes the adrenal glands to generate cortisol, often known as the stress hormone, which might help you put on belly fat. Increased cortisol levels promote hunger and, ultimately, belly fat storage. No matter how stressed you are, make sure you don’t turn to eating as a stress-buster. Find other ways to relieve stress that are healthy for both your body and mind.
6. Snack on nuts
Wait, aren’t nuts high in fats? How can they help reduce belly fat? Well, that’s the difference between healthy and unhealthy fats. As mentioned above, nuts are healthy fats that do not cause weight gain. With a wide range of metabolic health benefits, nuts are nutrient-rich unsaturated fats that help to accumulate lower levels of belly fat.
Snacking on nuts can keep you full for a longer time and control your hunger levels to a certain extent. Since they’re also tasty and easily accessible, there’s no reason why you shouldn’t go nuts!
7. Start Lifting Weights
Weight lifting, also known as resistance training or strength training, is important to grow and maintain muscle mass. Since strength training focuses on increasing muscle mass, it can help people lose weight by burning more calories than fat. Weight lifting also enhances bone and joint health.
If you are interested in lifting weights, it’s advisable to consult a trainer before you actually go for it.
8. Try cardio
Cardio is a great way to get moving and burn your calories! When we say cardio, we don’t want you to channelise your inner Usain Bolt and run on marathons. Even a moderate jog for a few minutes will help you lose belly fat. You can also make your workout time fun by including a few aerobic exercises in your routine.
Whenever you work out, remember that the frequency and duration of your workout are more important than its intensity. Some fun cardio exercises include walking, running, swimming, cycling, etc.
9. Don’t miss out on Calcium and Vitamin D
When was the last time you let some sunshine fall on you? If it’s been long, this is your chance to soak in some sunlight! Though we are quite aware of the health benefits of sunlight, a lot of us wouldn’t know that the Vitamin D from natural sunlight can help reduce belly fat in just a matter of weeks! Make sure you go sunscreen-free for atleast 15 mins every day.
Another great way to achieve a flat tummy is to include calcium and vitamin D in your diet. Try increasing your calcium intake by choosing dairy products, calcium-rich leafy greens, fatty fish, nuts, and seeds.
10. Stop late-night snacking!
Finally, it’s time to say NO to all your late-night cravings. Once you are done with your dinner, try to go to bed in a few hours. Staying up late can make you hungry and lead you to the kitchen in search of unhealthy junk food. Even if you need to stay up late, make sure you alteast have healthy food options available at all times.
And when you go to your kitchen the next morning, make sure you only have healthy ingredients waiting to be picked up!
VeCura Wellness’s solution to belly fat!
VeCura Wellness is one of the best weight loss clinics in Chennai, where our wellness experts are focussed on helping you get rid of that stubborn stomach fat and shed pounds more healthily.
At VeCura Wellness, we have two main solutions to reduce your belly fat.
- Ultrasound: Ultrasound fat reduction is a non-invasive, non-surgical technique that uses highly controlled sound waves to break down fat cell walls and shrink fat cell deposits. It’s also comparatively safer to lose fat through this method.
- Heat therapy: In order to reduce body fat, the heat therapy machine swiftly increases skin temperature and burns calories. You will experience a calming feeling as the toxins are removed from your body. As a result, your body fat will significantly reduce, and your muscles will feel relaxed.
VeCura Wellness is just the place for you if you want effective and long-lasting results!
Reducing your belly fat is the hard part of losing weight. No matter how hard you hit the gym and control your diet, achieving the flat tummy of your dreams can seem out of reach. But with the above-discussed tips, reducing your belly fat is not that hard after all!
By making a few lifestyle changes, like following a healthy diet and exercising regularly, you can reduce tummy fat to a significant level.
However, as mentioned earlier, you cannot expect to lose 100% belly fat through these natural tips. It’s always best to treat your problem with weight loss experts who can give you better insights and results.
Frequently Asked Questions (FAQs)
- Does drinking water help reduce belly fat?
Yes, drinking sufficient amounts of water can help reduce belly fat. However, it’s just another tool in your weight-loss journey and not the only method. You should drink 8-10 glasses of water daily to make your weight-loss journey easier.
- What is the main cause of belly fat?
A heavy diet and a lack of exercise are the main causes of belly fat. If you eat a lot but exercise too little, the excess fat might collect in your belly. Stress-eating can also be another important reason for stubborn belly fat.
- Do sit-ups burn belly fat?
No, sit-ups don’t help to burn your belly fat. They only help you tighten your core and achieve a toned tummy. However, sit-ups can help in the overall reduction of your weight.
- What foods make you gain belly fat?
If you want a flat tummy, avoid these foods at all costs:
- Processed meats
- Carb-dense foods
- Fried foods
- Sugary food and beverages
- High-lactose dairy products
- What exercise burns the most belly fat?
Crunches are considered to be the best exercise when it comes to burning belly fat. They help put pressure on the muscles in your stomach area and strengthen core muscles. Cardio exercises and a calorie-deficit diet will also help with belly fat loss.