Best ways to lose belly fat at home for women. Too much fat around your waistline does not only affect your confidence, but it also has negative effects on your health. Yes, losing your belly fat can be a challenging endeavor if you don’t know how to do it right. So, in this article, we will discuss 6 of the best ways to lose belly fat at home for women.
1. Avoid consuming too much sugar.
Added sugar is never healthy and has adverse effects on your metabolic health. When you consume a lot of sugar whether through the food you eat or the sweetened beverages you drink, your liver becomes overloaded with fructose and it is forced to transform that into fat.
According to the 2009 study published in The Journal of Clinical Investigation entitled Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans, excess sugar can lead to greater accumulation of fat in the abdomen. Meanwhile, the 2001 study entitled Relation between consumption of sugar-sweetened drinks and childhood obesity: a prospective, observational analysis found that sugar-sweetened drinks are associated with up to 60% higher risk of obesity in children. With this, it is highly recommended to reduce your sugar intake and turn to healthier options instead.
2. Consume more protein.
Another important tip on best ways to lose belly fat at home for women is consumption of protein. A longer-term approach to shedding unwanted belly fat is by consuming more protein. According to a 2005 study in The American Journal of Clinical Nutrition entitled “A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations”, protein can minimize cravings by 60% and improve metabolism. Aside from removing your excess fat, it can also prevent you from regaining weight.
With this, it is important to make an effort to increasing your protein intake by eating whole eggs, fish, meat, seafood, dairy products, legumes, whole grains, and nuts.
3. Cut down the refined carbs in your diet.
In the 2007 study entitled “The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms”, it was found that people who restrict their intake of carbohydrates have lower appetite and tend to lose weight faster. Moreover, low-carb diets result to fast reduction in water weight and target belly fat around the liver and other organs.
It is recommended to minimize your consumption of refined carbohydrates such as white bread, pasta, and white rice, and replace it with complex carbs such as oats and other whole grains.
4. Eat fiber-rich foods.
Viscous fibers from foods such as vegetables, fruits, legumes, and oats have a positive effect on your weight loss goals. This type of fiber binds with water and form a thick gel that slows down your digestion and absorption of nutrients. Because of this, you will experience a prolonged feeling of fullness and controlled appetite. A additional 14 grams of fiber daily can reduce your calorie intake by 10%, according to the 2001 study “Dietary fiber and weight regulation”. If you don’t learn anything else from this article on best ways to lose belly fat at home, don’t forget the impact of eating fiber-rich foods.
5. Exercise regularly.
Aside from keeping an eye on your diet, it is also important to exercise regularly to burn the excess fat. Aerobic exercises such as walking, and swimming are effective for significantly reducing belly fat. What’s more is that exercise can reduce inflammation, regulate blood sugar levels, and other problems with metabolism.
6. Track your food intake and optimize your diet.
I know, some people hate counting calories, however, for people who are serious about ways to lose belly fat at home watching what you cook can take care of half of your concerns. Tracking your food intake doesn’t necessarily mean you have to measure everything your whole life. However, keeping track of your food consumption several days in a row will help you realize how you need to make changes in your diet. Consider using online calorie calculators and other free apps to track what you’re eating and fine tune your diet.
The different ways mentioned in this article are a combination of diet, lifestyle changes, and exercise. So, if you want to achieve a flat belly and prevent health problems, you should be ready to implement and tweaks some of these life changing routines. Good luck! I hope these tips on best ways to lose belly fat at home for women will help you achieve your goal.