Are you looking to loose weight to improve to health or is it a fitness goal for you. Well here’s a quick tip: Losing weight, especially belly fat, and maintaining a trim midsection does more than make you look great it can help you live longer!!!
The short answer is that losing belly fat requires a lifestyle change, there is no quick fix. Keep reading to find out how the following home remedies can help you reduce unwanted belly fat.
1. Water
Yes, I know you might have heard of this before but it’s TRUE. Drinking eight glasses of water each day aids your digestion, reduces bloating, and keeps your metabolism functioning at its best.
Plus, replacing your sugary drinks with water throughout the day is a quick fix to decrease your daily caloric intake, which leads to overall weight loss and a trimmer belly.
It is a good practice to drink a glass of water every morning before meal. To make that more exciting, you could add a slice of lemon or lime to a glass of warm water you’ll be well on your way to a trimmer tummy.
2. Cut down on stress.
Everyone has stress. How you handle it matters. Whether you’re overworked or overwhelmed, chronic stress may be one factor contributing to resistant belly fat.
Research has shown that Chronic stress increases the production of a hormone called cortisol. Cortisol is a stress hormone released by the adrenal glands. It’s important for helping your body deal with stressful situations, as your brain triggers its release in response to many different kinds of stress.
However, when cortisol levels are too high for too long, this hormone can hurt you more than it helps. Over time, high levels may cause weight gain and high blood pressure, disrupt sleep, negatively impact mood, reduce your energy levels and contribute to diabetes.
Finding calming activities, such as meditation, deep breathing, or a soothing bath, will help you manage and reduce your day-to-day stress and help you lose belly fat. That takes us to the next tip.
3. Exercise
Physical activity helps burn abdominal fat. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin.
The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day. Walking counts, as long as it’s brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
Cardiovascular exercise, or cardio, gets the heart pumping. It also burns calories, helping reduce body fat and tone muscles. Some cardio exercises include: walking, running, using an exercise bike and swimming. Making a point of increasing activity levels throughout the day helps burn calories.
Moving more can also strengthen the muscles and elevate the mood. The frequency and duration of your exercise program are more important than its intensity.
4. Get enough sleep
Research has shown that sleeping for six to eight hours every night will keep your insulin and cortisol levels in check. In addition, allowing yourself enough sleep at night will give you adequate energy to burn calories during the day.
In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep. If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.
5. Diet
There is no magic diet for belly fat. Protein is an extremely important nutrient for weight management. Protein’s function in the body is to build and maintain muscle mass. Protein also helps to balance blood sugar and lower levels of insulin, a hormone that signals your body to store fat, especially around your midsection.
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet. Be sure to include a good protein source at every meal, such as: meat, fish, eggs, dairy, whey protein, beans.
It is also important to avoid eating a lot of sugary foods, as Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity, and fatty liver lover disease.
It’s important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly. So limit your intake of candy and processed foods high in added sugar. While adhering to these dietary tips don’t forget to have a good eating plan. Chew your foods properly and do not over eat.
6. Spice up your food.
While this is mostly over looked by some, many herbs and spices have been shown to fight cravings and boost fat burning and weight loss. Some examples of these spices are: Cayenne pepper. Cayenne pepper is a type of chili pepper, popularly used to bring a spicy dose of flavor to many dishes. It contains the compound capsaicin. Some research shows that capsaicin can slightly boost metabolism, increasing the number of calories you burn throughout the day.
Ginger, a spice commonly used in folk medicine, may aid weight loss. Studies show that it may increase metabolism and fat burning, as well as decrease fat absorption and appetite.
Turmeric is a spice that contains curcumin, which has been shown to aid weight loss and fat loss in human and animal studies.
Black pepper contains piperine, which has been shown to help decrease body weight and inhibit fat cell formation.
Cinnamon is a spice that can decrease blood sugar, which could lead to reduced appetite and hunger.
When used as a seasoning, most herbs and spices pose minimal risk of side effects. In supplement form, it’s best to stick to the recommended dosage to avoid unwanted reactions.
Additionally, if you have any underlying health conditions or are taking medications, it’s best to talk to your doctor before starting any supplement.
Just doing one of the items on this list won’t have a big effect on its own. If you want good results, you need to combine different methods that have been shown to be effective. Changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.
When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect. There are no magic solutions to losing belly fat. Weight loss always requires some effort, commitment, and perseverance on your behalf.
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