It has been popular among people to burn belly fat with herbs, but this is not true. There is no specific diet or product that can burn belly fat in a short time period. It is not, and getting rid of these fats may take time. To lose abdominal fat, you must maintain a lower calorie intake than calories burned for the day, especially if the body stores fat naturally in the abdominal area.
Belly fat burning tips
It is recommended to reduce the amount of sugar added to coffee or tea and avoid soft drinks as these drinks are associated with an increase in visceral fat. Sugar-sweetened beverages were associated with higher levels of abdominal fat and the hormone cortisol in overweight or obese youth according to an observational study published in the Journal of Physiology and Behavior in 2016.
A reduction in the consumption of refined carbohydrates is recommended. Simple carbohydrates have low nutritional value and high calories, and for this reason, their consumption is associated with abdominal fat accumulation. Examples of these carbohydrates are white bread, refined grains, and sugary foods.
The fiber content of vegetables and fruits distinguishes them from other foods. As belly fat increases the risk of insulin resistance and diabetes, fruits and vegetables help regulate blood sugar levels.
Trans fats are produced by adding hydrogen to unsaturated fats, such as soybean oil, and they are found in some processed foods, margarine, and other foods; however, many manufacturers have stopped using them, it is important to note that eating these fats is associated with belly fat accumulation.
Protein helps reduce hunger and weight loss, and its intake is associated with a smaller waistline, according to an observational study published in the American Journal of Clinical Nutrition in 2006. Select nutrient-dense protein foods low in saturated fat and calories, such as seafood, soy, lean meats, beans, eggs, and low-fat dairy.
Get enough sleep and avoid stress: Stress releases the hormone cortisol, which increases appetite and makes you eat more food, and stress can be reduced through yoga and meditation. According to the National Institutes of Health, adults also need to sleep for between 7-8 hours every night, according to a study published in the Annals of Internal Medicine in 2010. In overweight subjects following a calorie-restricted diet to lose weight, sleep deprivation resulted in a reduction in body fat, and adequate sleep hours preserved muscle mass.
It is recommended that you try to quit smoking as your first step before beginning a calorie-restricted diet in order to reduce belly fat and improve exercise performance. According to an observational study published in the journal Plos One in 2012, smoking increases abdominal and visceral fat, so it’s not good for weight control.
A few other tips include drinking plenty of water, walking regularly, distracting yourself while eating, and eating slowly to avoid overeating.
Burn belly fat by exercising
Physical activity is one of the most important factors for burning fat, and belly fat can be reduced with many exercises. The aerobic exercise or cardio exercise is important for promoting health and burning calories, and many studies have shown that it can reduce abdominal obesity, including one published in the American Journal of Clinical Nutrition in 2009. Cardiovascular diseases can be reduced.
Strength training can also help you lose belly fat, lose weight, and tone your abdominal muscles. Adults should get at least 150 minutes of moderate-intensity exercise per week, such as cycling at a speed of 16 kilometers per hour, fast walking at a speed of approximately 5 kilometers per hour, aerobic sports, as well as high-intensity sports for 75 minutes per week. These include cycling at a speed of 16 kilometers per hour or higher, running, swimming, and jogging.
Belly fat and its dangers: an overview
It is the accumulation of fat in the abdominal area that causes belly fat, and the accumulation of fat in the blood causes most of the health problems associated with obesity. Diabetes type 2, high blood pressure, cardiovascular diseases, glucose intolerance, and other health issues.