Despite looking highly unattractive, belly fat is a health issue that elevates the risk of serious health conditions. Despite regular exercise as one of the best ways to get rid of the fatty deposits in the abdominal area, a healthy and balanced diet will help you accelerate the process and boost the effects.
Here are 20 effective ways to naturally lose belly fat at home, without going to the gym:
1. Reduce Refined Carbs
This step is essential when trying to burn belly fat, and diets with less than 50 grams of carbohydrates daily cause significant loss of belly fats in obese individuals. To accelerate metabolism and burn belly fat, you should substitute refined carbs, such as refined grains, with unprocessed starchy carbs such as whole grains and vegetables.
Cardio exercises are among the best ways to burn calories and decrease belly fat. Yet, note that the frequency and duration of the workout are more important than the intensity.
3. Green tea
Green tea is an extremely beneficial drink that will help you lose belly fat, due to the presence of EGCG, which is a beneficial catechin.
4. Soluble Fiber
Soluble fiber absorbs water and creates a gel, which helps in slowing down food as it goes down the gut. Therefore, it creates a feeling of fullness, helps weight loss, and lowers the number of calories absorbed by the body from food. You should increase the intake of flaxseed, legumes, blackberries, Brussels sprouts, avocados, and shirataki noodles.
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5. Avoid Sugary Foods
Sugar has fructose, and its excess intake is linked to several chronic diseases, such as obesity, fatty liver disease, type 2 diabetes, and heart disease. Therefore, limit their intake, and remember that even organic honey, even though it is a healthier sugar, can lead to belly fat gain.
6. Probiotic Supplement or Probiotic Foods
Probiotics are bacteria found in certain foods and supplements, that boost health in numerous ways, strengthen the immune system, and improve gut health. Researchers have shown that these foods regulate body weight and help you lose belly fat.
7. Avoid Alcohol Consumption
The excessive consumption of alcohol leads to harmful effects, including belly fat gain, and an increased risk of central obesity, or the excess storage of fat around the waist.
8. Avoid Trans Fat Foods
Trans fats are created through the pumping of hydrogen into saturated fats, and are present in certain margarine types, packaged foods, and spreads. Their consumption leads to belly fat gain, heart disease, inflammation, and insulin resistance.
9. Apple Cider Vinegar
Apple cider vinegar is highly versatile and improves health in numerous ways. The acetic acid in it significantly helps the weight loss process and burns belly fat.
10. Fatty Fish
Fatty fish is a rich source of high-quality protein and disease-preventing omega-3 fats, which help in visceral fat reduction. Therefore, make sure you increase the intake of salmon, herring, anchovies, mackerel, and sardines.
11. Intermittent Fasting
Intermittent fasting is a popular weight loss method that follows a pattern that consists of cycling between eating periods and fasting periods. A popular intermittent fasting method is a 24-hour fast twice or once a week, as well as the one that involves fasting every day for 16 hours and eating within 8 hours.
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12. Plenty of Restful Sleep
Sleep is crucial for our overall health, and it also leads to weight gain. A condition known as sleep apnea is linked to excess visceral fat and is characterized by the intermittent stopping of breathing at night. Therefore, sleep at least 7 hours every night, but make sure you also get a high-quality rest.
13. Track Exercise and Food Intake
When you are trying to lose weight, you need to consume fewer calories. In order to monitor the intake of calories, you can keep a food diary, or use some other food-tracking tools that will analyze the consumption of micronutrients, fiber, carbs, and protein, as well as your level of physical activity and exercise.
14. Lifting Weights
Lifting weights is one of the best ways to lose visceral fat, along with cardio exercises, as they are crucial for gaining and preserving muscle mass.
15. Avoid Sugar-Sweetened Beverages
Sugar-sweetened beverages are high in liquid fructose that leads to belly fat gain and produces increased fats in the liver. Therefore, you should steer away from these drinks, such as soda, punch, sweet tea, and various alcoholic combinations.