Truth: Belly Fat is very common and everyone has it, even people who have flat abs(1).

That’s Normal, but having too much belly fat around your waist can result in serious health issues. So now the below question comes up.

how-to-lose-belly-fat-in-1-month

How to lose belly fat?

The secret of losing belly fat is combination of right diet and exercise.

You can lose belly fat easily by adhering to the below simple tips:

    1.  What to Eat?
    2.  What to Avoid?
    3.  Regular Exercise



1.  What to Eat to Lose Belly Fat?

Diet plays a very important role in reducing belly fat, Studies have shown that intake of below diet is helpful in losing belly fat.

Protein-Rich Diet:

Intake of diet which is high in protein can play a major role and greatly helps in reducing belly fat.

protein-rich-diet-burns-belly-fat

It also helps in building Muscles and bones and reducing joint pains.

One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat.

Protein rich diet makes you feel full for long time and burns the fat accumulated in the abdomen and use it as energy.

In Short, make a conscious effort to take protein-rich diet more.

Sources of Protein: Eggs,chicken,fish, seafood, legumes, nuts, meat, dairy products and some whole grains. These are the best protein sources in the diet.



Fiber-Rich Food:

Multiple studies have shown that fiber rich diet helps in reducing belly fat.It’s a carbohydrate found in plant foods like fruits, vegetables, and whole grains.

Unlike other carbs, it isn’t easily digested by your body, so it passes quickly through your system without causing your blood sugar to rise.

A study published in Annals of Internal Medicine suggests that something as simple as aiming to eat 30 grams of fiber each day can help you lose weight and belly fat, lower your blood pressure, and improve your body’s response to insulin just as effectively as a more complicated diet – Source

Sources of Fiber: The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.

Also read: How to lose weight using Ketogenic diet Plan

2.  What ‘Not to Eat’ to lose Belly Fat?

Cut carbs from your diet:

Taking less carbohydrates helps in reducing weight loss and losing belly fat.Many people have reported that their belly fat to be reduceing when they started taking less carbohydrates in their diet.

When we take less carbs body goes into the state of ketosis where it burns fat for energy, hence reducing belly fat.

fat-man-has-belly-fat

Ketosis is a digestive or metabolic process that takes place inside the body when body doesn’t get the required glucose to make energy.

In this condition, body breaks down the fats that are stored, resulting in development of acids known as ketones within the body, this reduces the fat around the waist and hence reducing belly fat.

Apart from burning belly fat, low-carb diet proved to be life-saving for people with Diabetes 2.

 

Related : Does Green Tea Really Help in Weight Loss ?

Avoid Sugar-Sweetened Drinks:

Added sugar is very unhealthy!

Sugar-Sweetened drinks contain added sugar, which doesn’t get digested and therefore starts accumulating on the liver increasing  belly fat.

added-sugar-increases-belly-fat

Many people take sugar-sweetened drinks with the perception that it aids in metabolism but that is completely wrong.

Studies show that it has uniquely harmful effects on metabolic health.

So take a strong decision to avoid added-sugar drinks if you want your dream of flat stomach to come true.

3. Exercises to Follow:

The role of exercise in reducing weight and losing belly fat cannot be denied when you are looking for answer to ‘How to lose belly fat’. This article may not be able to cover the benefits of exercises in its entirety.

If you want to feel good, have slim and fit body and want to keep diseases and obesity at bay? Just do regular exercise.

Exercise is important for various reasons.It is among the best things you can do if you want to live a long, healthy life and avoid disease.

Running every day for 15 Minutes and doing fat burning exercises can help a lot in losing weight.Watch the below video to know about fat burning exercises.

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