Hey there viewers! Belly fat is definitely a nuisance. But
just with making your clothes feel tighter. It is also harmful to your health.
Belly fat increases your chances of chronic diseases like type 2 diabetes or developing heart
diseases. Losing belly fat can be a bit difficult. But nothing is impossible if you give it your all.
In today’s video, we are going to discuss how to reduce your belly fat easily.
Do you have to watch your alcohol intake? Is resistance training more effective? We’ll be
talking about all of these AND more… (Pause)
First things first, you need to reduce your alcohol intake promptly
It’s relaxing when you get to unwind at the end of the day with a glass of wine in hand. But if
you want to get rid of your belly fat, you need to control the number of glasses you wash down.
Don’t get me wrong. You can drink wine in small amounts especially red wine,
as it can actually be good for your health. Thanks to all the resveratrol it has to offer.
But you should stop at small amounts! When you drink too much alcohol, it will end up causing
health-related issues not to mention belly fat. Studies have shown a correlation between excess
fat along your waist to alcohol consumption. In one study, over 2,000 participants were
divided into two groups. One group had people who drank less than one drink per day and the
other group drank a lot more alcohol but less frequently. The results showed the group that
had less than one drink a day had lesser belly fat compared with the other group.
This does not mean you have to give up on alcohol altogether. But when you do drink,
you should limit yourself to just a glass or two. Your waistline will
thank you. (Pause)
Next up, you need to reduce the number of sugary foods you eat
We promise we aren’t trying to make your life difficult. I get it, first we asked you to go
easy on the wine and now we’re telling you to limit the number of sugary foods you eat.
That means no more generous helpings of ice cream, chocolate,
and candy. If possible, drop soda from your diet altogether.
All of these are for your own good. Eating high amounts of sugary food increases your waistline.
Observational studies have shown a correlation between high sugary foods and abdominal fat. When
you eat a lot of sugary foods, you’re also putting yourself at a higher risk of chronic diseases.
They can cause health challenges such as diabetes, fatty liver disease, heart disease, and obesity.
You may think this does not apply to you if you shun refined sugar.
But even excessive amounts of natural sugar foods such as honey can cause health-related issues and
increase belly fat. (Pause)
After you reduce your sugar intake, you need to focus more on resistance training
So far, we learned about the benefits of reducing alcohol and sugar from your diet.
Now, it’s time we talk about exercising. After all,
you need to sweat a bit if you want to get rid of your belly fat. One of the excellent
ways to reduce your waist size is by including resistance training in your workout routine.
When you lift weights, it helps your muscles gain mass and preserves them. People suffering from
chronic disease, such as diabetes and fatty liver disease, can benefit from resistance training.
In one study, teenagers who were overweight were given exercises to do.
The results of the study showed a mix of strength training and aerobics helped with
the greatest amount of loss in visceral fat. If you do choose to take up resistance training,
it would be best to take the help of a certified professional. They can help you with the right
exercises to do to help reduce belly fat. (Pause)
You’ll also need to track your calorie intake
One of the most effective ways of reducing belly fat is by burning more calories than you eat.
For this to happen, you will need to track the number of calories you’re eating.
You’ll need to compare that with the number of calories you’re burning through exercise.
You can do this using a food diary. There are online tools that can help you keep track of your
calorie intake. Some apps can help you keep track of how much protein, carbs, and other
micronutrients you’re getting from your food. All this information would help you make better
decisions regarding your food intake and exercise regimen. By adjusting these aspects, you can help
reduce your weight and get rid of belly fat. (Pause)
Another way to reduce belly fat is by including apple cider vinegar in your diet
There are many benefits of drinking apple cider vinegar, including bringing down your
blood sugar levels. It also has acetic acid, which has shown to be effective in
decreasing abdominal fat stored in the body. A study was conducted among men with obesity
for 12 weeks. During this period, the group who were given a tablespoon of apple cider vinegar
every day were able to reduce half an inch of their waistline. Taking one to two tablespoons
of apple cider vinegar every day can help in reducing some of the fat stored in your belly.
Before you take the apple cider vinegar, you need to make sure you dilute it with water.
If you drink undiluted vinegar, it will cause the erosion of enamel in your teeth.
You can also include apple cider vinegar in your cooking. If used in the correct way,
it makes for excellent salad dressing. Onion salad especially tastes good when you drizzle a little
diluted apple cider vinegar over it. (Pause)
Switch to green tea and see your waistline shrinking
Green tea is a popular beverage among people trying to lose weight.
It has both caffeine and EGCG, which have been shown to boost your metabolism rate.
EGCG is especially effective in reducing your belly fat. But simply drinking green tea may
not have the desired effects. Instead, if you combine it with a targeted exercise regimen,
you’ll be able to see the most benefits. (Pause)
You can also try a high protein diet to reduce your belly fat
If you’re looking to manage your weight, you should have a high protein content in your diet.
When you have more protein, your body releases a hormone called PYY.
This hormone helps in promoting fullness and reducing your hunger pangs.
Another advantage of a protein-rich diet is it increases your metabolism rate.
When you lose weight, a protein-rich diet makes sure your body still retains the muscle mass.
Observational studies have seen a correlation between a high protein diet and minimal abdominal
fat. This is especially true when compared with people whose diet does not have a lot
of protein in it. (Pause)
You’ll also need to reduce the number of carbs you eat in a day
While you increase the protein content in your food, you should also make sure you reduce the
number of carbs you eat. Bringing down your carb intake can help in losing abdominal fat.
If your diet has less than 50 grams of carbs in a day,
then it is very likely to cause a loss in belly fat among obese people.
This is especially helpful for people who are at risk of type 2 diabetes or are a woman with PCOS.
There is no need for a strict low-carb diet either. Research suggests all you have to do is
have unprocessed starchy carbs instead of refined carbs. This will improve the metabolism rate and
bring down belly fat. (Pause)
Cut sugar-loaded beverages from your diet We asked you to cut down on sugary foods.
We hate to inform you that you’ll also have cut back on sugary beverages. If you’re in the habit
of drinking beverages that have been sweetened with sugar, you may want to cut down on that.
These drinks usually have liquid fructose, which will end up increasing your belly fat.
Research has shown that sugary beverages will raise the fat in your liver.
A study was conducted for a duration of 10 weeks. During this time,
those who had beverages high in fructose gained a significant amount of abdominal fat.
If you’re not yet convinced, you should know that sugary beverages are worse than sugary foods. Your
brain does not process liquid calories the same way it does solid calories. You end up taking in
far too many calories, which end up as belly fat. (Pause)
Last but definitely not the least, you need to get enough sleep every day
One of the reasons you might be gaining weight is due to a lack of sleep. Having enough sleep
every day is an essential aspect of remaining healthy. Research has shown that those who
don’t get enough sleep end up putting on more weight, especially in the form of belly fat.
A study of over 68,000 women was conducted over a period of 16 years. The women who
slept less than five hours every night were more likely to gain weight significantly
compared with those who had seven hours of sleep. Another reason for belly fat could be sleep apnea.
This is a condition in which your breathing stops every now and then while you’re sleeping.
If you’re suffering from sleep apnea, it’s very likely causing
excess visceral fat to be stored in your body. It is not enough that you’re able to sleep
seven hours every night. It should also be quality sleep. This means you should reduce
blue light exposure during the evening and avoid long naps during the daytime.
If you think you may have sleep apnea or other such conditions, you should check with your doctor
for solutions. You should also take steps to make sure you get the desired amount of quality sleep
every night in order to reduce your belly fat. (Pause)
Exercise goes a long way in helping you maintain a healthy body and fit physique.
Interested in knowing more about them? Let’s keep the conversation going with a couple of
exercise-related videos. Shall we? 6 Resistance Band Exercises That
Change Your Body In 4 weeks 11 Simple Exercises That
Show Results After Just 1 Workout Go ahead, click one. Or better yet,
watch both, and learn more about weight loss and exercises. Are you planning on trying
any of these tips to reduce your belly fat? Let us know in the comments below!