Are you looking for ways to eliminate abdominal fat naturally? Keep reading to find out.
What is abdominal fat?
This is buildup of excess fat in the abdomen. Also known as abdominal/ central obesity, or simply belly fat.
Central obesity is defined as a waist measurement of more than 40 inches/102 centimeters in men and more than 35 inches/88 centimeters in women.
You can measure the circumference of your waist using a tape measure to know if you have abdominal obesity. It can make you more susceptible to inflammatory disorders, diabetes type 2, heart disease and hypertension.
Major causes of belly fat
Accumulation of fat around the abdomen may be due to:
a) unhealthy eating habits
b) not exercising the body
d) excessive consumption of alcohol
Ways To Eliminate Belly Fat Naturally
1. Decrease Sugar Consumption
Keep off sugary foods such as cakes, biscuits, sodas and chocolates. Excess sugars in the body is converted to fat by the liver. This causes accumulation of fat in the abdomen and liver leading to insulin resistance and metabolic problems.
2.Limit Carbohydrate Intake
Instead, eat nutritious carbs like veggies, lentils, and whole grains.
A low-carbohydrate diet suppresses hunger, resulting in weight loss, especially around the abdomen,the liver and other organs.
3. Eat More Proteins
Eat more proteins because they burn lipids, increase metabolism and curb hunger pangs. Thus, cause weight loss, particularly in the abdomen.
According to studies, proteins have been shown to effectively minimize tummy fat.
Foods rich in proteins include:
d) products derived from milk
4. Increase Fiber In Your Diet
Fibers suppress appetite by making you feel full and eating less food.
They cause weight reduction by reducing calorie absorption into your body.
The following foods are high in fiber:
a) flax seeds
c) fruits such as avocados
5. Eat Healthy Fats
Incorporate healthy fats( unsaturated fats) into your diet to help you feel full.
However these fats should be consumed in moderation as they are high in calories.
Examples of foods containing unsaturated fats are avocados, nuts, eggs and olive oil.
Fatty fish is a high quality protein source, rich in Omega-3 fats that are good for your health.
These omega-3 fats aid in the reduction of abdominal fat.
Examples of Fatty fish :
6. Take apple cider vinegar
Drinking 1 to 2 teaspoons of apple cider vinegar mixed in water once a day can help you minimize belly fat. It contains acetic acid which will help reduce abdominal fat storage and blood sugar levels.
To prevent tooth enamel degradation, dilute apple cider vinegar in water before drinking it.
7. Drink green tea
It is a very healthy tea.
Contains caffeine as well as the antioxidant epigallocatechin gallate (EGCG) which accelerates metabolism.
Researchers discovered that EGCG aids in the burning of abdominal fat.
To get the best results, combine green tea with exercises. This will boost the fat-burning effects of the exercises.
8. Stay Away From Processed Foods
Processed foods are unhealthy to the body as they contain a lot of sugar, salt and trans fats.
When consumed in excess they may cause various health conditions; high blood pressure, diabetes and heart diseases.
Trans fats are a modified fat produced by adding hydrogen to liquid vegetable to harden it.
They may increase bad cholesterol levels in the body putting people at risk of diseases.
Margarines, doughnuts, biscuits, cookies and crackers are some of the foods high in trans fats.
9. Avoid Alcohol
Drinking too much alcohol might lead to the formation of abdominal fat. To trim your waistline you will need to keep off alcohol.
10. Control Stress
Engage in stress-relieving activities such as meditation and sports and games.
When you’re stressed, your adrenal gland produces cortisol, a stress hormone.
Cortisol causes weight gain and belly fat storage by increasing hunger.
11. Avoid Sedentary Lifestyle
Fat accumulates around your belly as a result of inactivity and insufficient body movement.
Simple aerobic exercises such as walking, cycling, running, dancing and swimming can help you lose abdominal fat and burn calories.
These exercises also assist to lower blood sugar, minimize inflammation, and metabolic health issues.
12. Perform Strength Training
Resistance training involves weight lifting to help build up muscles, replace fat and burn calories.
Studies suggest that strength training help in belly fat loss.
13. Get Sufficient Sleep
Sleep aids in the acceleration of metabolism and the burning of additional fats, especially belly fat.
So you need a good night’s sleep of 7 to 8 hours every night.
14. Use Coconut Oil
One great fat-burning, healthy oil is coconut oil. It reduces abdominal fat by increasing metabolism and decreasing fat storage in the body. So you can replace some of your cooking oils with coconut oil.
15. Take Probiotics
These are live bacteria or yeast in some foods and supplements that are beneficial to the body.
According to studies bacteria from Lactobacillus family help in belly fat lose. They are Lactobacillus gasseri, Lactobacillus fermentum and Lactobacillus amylovorus.
16. Minimize Fruit Juices
Drinking a lot of fruit juices may increase belly fat.This is because they contain alot of sugar.
Therefore, replace these juices with water or unsweetened tea.
17. Intermittent Fasting
Involves alternating between days of eating with those of not eating. As a result, reduces belly fat and weight loss in general.
18. Monitor your food intake and exercises
Keep track of the foods you are consuming especially carbohydrates, protein, fiber and micronutrients.
This will help you know what foods you may need to increase or reduce in your diet.
So you can track your exercises and food intake using a diary or apps such as MyFitnessPal, FatSecrets and Noom.
19. Keep The Company Of Healthy People
20. Combine Various Methods
For best results combine various of these ways to eliminate abdominal fat naturally and lose weight in general.