Besides preventing you from wearing certain “unflattering” clothes and taking away your confidence, belly fat is also linked to health problems including type 2 diabetes and heart disease, among others. It comes as no surprise then, that those of us who are holding on to belly fat wish to get rid of it.
Unfortunately, belly fat is a problem that anyone of any size can face. So even if you’re of a healthy weight, you aren’t 100% safe from belly fat. It has been found that those who don’t have their fat distributed evenly across their bodies (that means being of a normal weight but having more belly fat) have a higher risk of an earlier death.
Now, before you panic and freak out, take a deep breath and read the rest of this article. Today, Evolve Daily shares 8 Of The Most Scientifically Effective Ways To Flatten Your Belly:
1) Drink green tea regularly
If you don’t already know, green tea is helpful when it comes to melting away fat. Research has shown that green tea contains active compounds that can boost the effects of fat burning hormones. That means the fat cells can break down fats more effectively and release them into your bloodstream, to be converted into energy.
The American Journal of Clinical Nutrition has also found that people who drank four cups of green tea daily lost over six pounds in eight weeks. So why not give your metabolism a boost with some green tea?
2) Munch on bloat-busting foods
Sometimes you appear to have a thicker waistline due to bloat rather than belly fat. Basically, you get bloated when your body is unable to break down gas, and when you’re unable to burp out the excess air.
Fortunately, there are some things that you can do to prevent the bloat from coming back. Research from the University of Maryland School of Medicine has found that cucumber, asparagus and parsley can play a part in reducing bloat. So you might want to eat more of these foods if you find that you’re bloated.
3) Prepare your own meals
It’s no secret that you have more control over what you eat when you prepare your own meals. After all, you’re the one choosing the ingredients! That means you have the option of cutting back on salt, oil and sugar – which are ingredients that add inches to your waistline. What’s more, you’d also be able to have better portion control – by simply preparing an appropriate amount for yourself!
A study reveals that eating more homemade meals may be linked to less weight gain over time, as well as reducing your chance of getting Type 2 diabetes.
4) Get enough quality sleep
Research shows that a lack of sleep can slow down your metabolism and cause your body to burn fewer calories. Also, you’re more likely to have unhealthy cravings and binge on junk food if you lack sleep, because your stress levels and hunger-related hormones will be affected.
5) Stay hydrated
When you don’t drink enough water, your body wouldn’t be able to function at its best – yes, this includes burning those calories. Besides that, staying hydrated also keeps you full for a longer period of time. According to a study, adults who drank 1 to 3 extra cups of water ate between 68 and 205 fewer calories, and consumed less sugar, sodium as well as cholesterol.
6) Spend some time relaxing to de-stress
Did you know that stress can cause you to get fat? This is because it increases cortisol levels, which as a result raises your insulin levels as well – ultimately causing your body to hold on to more belly fat. So the next time you feel stressed out, take a moment to relax and clear your mind – we’re pretty sure your body would thank you for that, too.
7) Include more healthy fats and fiber in your diet
Yes, we know. The thought of eating fats to lose weight sounds weird. But here’s the thing: good fats exist – and they’re actually effective at zapping away those unwanted fats! Apart from that, fiber is another essential nutrient that can aid in burning fat. This is because it keeps you full for longer periods of time, hence, preventing you from overeating.
8) Hit the gym regularly
It’s no secret that keeping active is one of the key ways to burning calories – and losing not just your belly fat, but overall body fat. After all, you’d be building lean muscle which consumes more calories at rest. That means you’d burn more calories when you aren’t doing anything! So why not head to your nearest gym and go for an intense training session? Besides helping you melt away fat, it keeps you stress-free too!
So tell us, which of these lifestyle changes do you intend to make?