This article is about ways to lose stomach fat. Stomach fat is the problem that is increasing now –a-days. Stomach fat spoils your complete look and confines you to some particular outfits. Apart from that, it is not good for your health as well. It leads to various health issues like risks of strokes, diabetes, heart diseases and dementia. So, apart from maintaining your looks, it becomes really important for you to lose stomach fat in order to maintain your overall health. In this article, we are going to discuss some of the best ways to get rid of stomach fat fast. Simply, read this article and learn about the best ways to lose stomach fat.
Health Risk Associated with Stomach Fat:
The trouble with stomach fat is that it is just not limited to an extra layer of padding located just below the skin. It also includes visceral fat which usually lies deep inside the abdomen, surrounding the internal organs.
Regardless of the overall weight, having a large amount of stomach fat increases the following risk:
- Cardiovascular disease
- Insulin resistance and type 2 diabetes
- Premature death from any cause
- Colorectal cancer
- Sleep apnea
- High blood pressure
Top Ways to Lose Stomach Fat:
1.) Reduce Calorie Consumption to Lose Stomach Fat
A large amount of calorie intake is a major reason behind excessive fat in the stomach. Unless you restrict your calorie intake, you won’t lose stomach fat. You should not forget that it takes a 3000-calorie deficit to lose only one pound of fat. The fact is quite simple either you burn off 3500 calories through intense exercise or just take 3500 calories less than you burn in one week. You aim should be to lose a maximum of two and a half pounds per week. Do not aim to lose more than this as it may be unhealthy and leads to a cycle of “crash” dieting.
Most people usually do not show the exact amount they eat. But you need to get an honest assessment of the eating habits by simply writing down everything you consume for one week. You can use an online calorie calculator tool to figure out roughly how many calories you are consuming in a day. By calculating your calorie intake you will see what you can afford to cut. Make a diet plan in which you consume about two thousand calories per day.
2.) Drink Plenty of Water to Lose Stomach Fat
We all know that drinking plenty of water throughout the day can help proper functioning of our body. Some studies suggest that consistently drinking water can lead to a more active metabolism, regardless of dieting. Excess of anything can be harmful but when it comes to drinking water then the more water you drink the more your body flush out waste, toxins and improves your overall health. You should aim to drink at least eight glass of water every day. Avoid drinking cold drinks or any aerated drinks when you fell thirsty. To avoid this problem carry a water bottle so that you can drink whenever you feel thirsty. If you are wondering how to know when you’re sufficiently hydrated then the best indicator is your color of urine. If the urine is clear then you are hydrated and if it is still yellow, drink up.
3.) Aim to Take 10,000 Steps a Day to Lose Stomach Fat
According to a study conducted in America, it was found that the men reduced their daily steps from about 12,000 to less than 2,000 without changing their regular diet, their stomach fat increased by 10% after just two weeks. So, it is essential to walk for at least half an hour to reduce weight. Get a pedometer or use a mobile application and try to increase your number of daily steps you take. Only walking for a few minutes will not going to help you to a large extent you also have to change your lifestyle. If you have to go upstairs then take stairs instead of the elevator. Prefer walking or take bicycle if you have to go local market. Do not sit at a place for a long time instead, walk thirty steps every thirty minutes.
4.) Decompress to Lose Stomach Fat
Research indicates that the secretion of a hormone called cortisol which is related to stress is correlated with an increase in stomach fat. You can take following measures to combat everyday stress:
- You should not compromise with your sleep take at least seven hours of sleep every night.
- Set aside time for you to relax. Even if it’s only ten minutes on the lunch break, find time to simply close the eyes, breathe deeply, and forget all worries.
- You should whatever keeps you away from the stress. Take sleep as much as is practically possible. Don’t merge your workspace and bedroom instead keeps them separate. Try to leave your all worries behind as soon as you step into the bedroom.
- You should always keep in mind that a peaceful mind is necessary to get rid of fat from not only stomach but other parts of the body. If you will be able to get rid of your stress then it will help you speed up the weight loss process.
5.) Switch to Whole Grains to Lose Stomach Fat
According to some scientific studies, people who ate only whole grains (addition to seven servings of vegetables and fruits, four servings of low-fat dairy, and three servings of lean meat, fish, or poultry) lost more stomach fat than the group that ate the same diet, but with refined grains. Whole grains melt fat easily. So, a diet rich in whole grains changes the glucose response in the body to hasten the melting of fat and stomach fat. You should avoid white grains to lose weight fast. Make some changes in your diet like eat brown wheat bread over-processed white bread, and favor wild brown rice instead of white rice.
6.) Cardio Exercises to Lose Stomach Fat
Performing cardio exercises daily get your heart pumping and burn more calories quickly and ultimately facilitate fat loss all over your body, including your stomach. You can’t “spot-burn” stomach fat, but it is usually the first to burn off whenever you do any exercise, regardless of body shape or size. You need to track your progress by the timing how long it takes to run one mile. As the cardiovascular stamina improves, you are going to notice the time is going down.
If you get painful shin splints, you may be over-pronating. There are several shoes designed specifically to aid alleviate this. But, don’t overdo it. Start with your three cardio workouts a week. Pushing yourself hard each day doesn’t allow the body enough time to recover and could lead to injury.
7.) Add Resistance Training to Lose Stomach Fat
The resistance training is usually considered as the best way to lose stomach fat naturally. According to a study published in International Journal of Sports Nutrition suggests that combining cardiovascular exercise with the resistance training is more effective than only cardiovascular training alone in getting rid of stomach fat. One can easily do the resistance training with free weights, exercise machines or the resistance bands. It may also be useful to do the training from an unstable position due to the increased muscle activity. you should do the resistance training at least three times a week to get rid of fat from the stomach.
8.) Get More Fiber in Your Diet to Lose Stomach Fat
Few soluble fibers such as that found in oats, apples, and cherries can help lower the insulin levels which can speed up the burning of the visceral stomach fat. You need to understand that by taking right diet you can lose stomach fat. The choice of food is quite important. Make sure you add fiber to your diet slowly. For example, if you are currently getting 15g of fiber a day then don’t jump to 30 grams of fiber the next day. The bacteria present in your digestive system require time to adapt to the new fiber intake.
Eating fruits and vegetables can give you lots of fibers but most of the fibers are present in the skin. So, it is quite essential for you to eat the skin of fruits and vegetables. So you should not peel off those apples before you eat them. Now, with potatoes also, leave the skin on or if you peel them, make snacks such as baked garlic Parmesan peels.