Fat in the abdomen or belly fat, is an issue that people need to take seriously. If you have excess fat around your belly, it has to be addressed. There are a number of strategies that have proven very effective in getting rid of that extra belly fat. The top 5 ways to burn tummy fat are mentioned below.
Keep away from sugar and sugar-sweetened beverages
Sugar as we know is half glucose and half fructose. Fructose can only be metabolized in small amounts in the liver. When we eat too much refined sugar, we flood the liver with it and the liver turns it into fat. Added sugar is also unhealthy. Sugar-sweetened beverages have a 60% risk of causing obesity in children. Liquid calories are not registered by the brain so when we drink beverages, we end up consuming greater calories. Make a decision to minimize sugar in your diet and completely avoid sweetened drinks, including juices, tea and coffee having sugar in them. Excess sugar is the primary cause of belly fat; so start reducing your intake to lean and flat tummy.
Keeping track of what you eat is a good way of maintaining a healthy diet. Protein reduces a person’s cravings by 60%, boosts metabolism and helps reduce your calorie intake. If losing belly fat is your aim, then adding protein to your diet is the best way to achieve this. A study claimed that protein was inversely related to belly fat. Increase your consumption of seafood, fish, meats, poultry and other items that are rich in protein. You can also adopt protein supplements if your intake isn’t enough.
Eat food rich in fiber
Consuming fiber helps reduce weight, but not all fiber has the same effects. Viscous fibers have a greater impact on weight as they bind water and form a thick gel in the gut, slowing the movement of food to the stomach. This gives you a feeling of fullness and reduced appetite. Soluble fiber is effective in reducing belly fat, leading to metabolic improvements. So consume plant foods like vegetables and fruits. Legumes and some cereals like oats are also good sources.
Exercise and be physically active
Exercise helps lead a long, healthy life. Aerobic exercises like walking, swimming reduce belly fat to a great extent. It also prevents people from re-gaining lost weight, showing its importance in weight maintenance. Aerobic exercises reduce blood sugar and metabolic abnormalities related to obesity. Some of the most effective belly exercises include the bicycle exercise, the chair leg raise, exercise ball crunch, vertical leg crunch and long arm crunch. By doing some of these you are bound to see results.
A combination of exercise coupled with the right diet is probably the most effective way of ridding yourself of belly fat. So try and follow these methods and start witnessing relatively quick results.