We can all relate to the desire of tightening up around the waist line. Whether you are trying to carve out that six pack or trim down a couple inches, I'm sure you have encountered the difficulties of reducing fat. While you can't spot reduce fat, you can take these tips into consideration in terms of the best ways to lose belly fat.
1. High Protein Diet
Studies show that people who consume high protein diets have less belly fat then those that don't. High protein enables your body to go into fullness mode which reduces appetite. It also prevents your body from burning muscle during weight loss.
2. Reduce Stress
When you are stressed out, your body releases a hormone called cortisol. This is known as the "stress hormone" and is a large factor in stored fat around the stomach.
3. Cardio/Aerobic Exercises
While it may be a no-brainer, doing cardio will contribute to losing weight. One of the best ways to reduce belly fat is to partake in anaerobic exercises, which also contribute to your overall health.
4. Reduce/Eliminate Alcohol
In addition to alcohol being harmful to your body overall, it also has an effect on belly fat. Even by reducing your alcohol intake, you could see results around the waistline.
5. Limit Refined Carbs
When aiming to lose belly fat, you'll want to cut back on carbohydrates, especially refined carbs. You do not have to cut carbs completely or follow a strict low-carb diet, but consider replacing refined carbs with unprocessed cards. This can contribute to losing belly fat.
6. Use Coconut Oil
You can replace the cooking fat or vegetable oil you use with coconut oil. While this may seem like a minor change, the tablespoons add up. Not only is coconut oil one of the healthiest fats, but it also boosts metabolism and decreased the amount of fat stored.
7. Get Plenty of Sleep
Similar to stress, lack of sleep contributes to belly fat. Studies show a common trend among people who get less than 5 hours of sleep tend to be more likely to gain weight. Aim to get at least 7 hours if you are looking for the best ways to lose belly fat.
8. Track Food Intake
I've been telling clients for years how important it is to keep a food log. You'll be surprised when you actually track every calorie you consume. Those harmless snacks here and there really do add up and you'll be able to monitor your caloric intake only if you track it.
9. Consume Apple Cider Vinegar
Incorporating apple cider vinegar into your diet has been shown to reduce abdominal fat in addition to lowering blood sugar levels. You can add a tablespoon of apple cider vinegar to green tea, use it as salad dressing, or take ACV pills.
10. Eat Soluble Fiber
Fiber helps the body absorb water and slow down the process of digesting food. This makes you feel fuller, longer, which naturally causes you to eat less. This can contribute to weight loss, especially around the abdominal area.
One way to actually measure if you are losing belly fat is to test your overall percentage. Hydrostatic body fat testing is the most accurate method and there is no harm in testing multiple times. To get tested or to learn more about the best ways to lose body fat, contact me here!