Belly fat, aside from preventing you from fitting into your favorite skinny jeans, can also put you at a high risk of hypertension, heart disease, and diabetes. Losing belly fat can be incredibly difficult, but by changing your diet to include healthier options and less harmful foods, and adding exercise to your daily regimen, you can help blast belly fat goodbye. The following nine tips can be crucial in your battle against belly fat.
9. Cut Out Sugar
Eating high levels of sugar, especially refined sugar that is added to sweeten food and beverages, can be a contributing factor to visceral fat. The glucose and fructose that come from sugar are simple carbohydrates that quickly get absorbed into the bloodstream and metabolized to release energy in the body. However, when there is an excess intake of sugar, it becomes converted into glycogen to be stored in fat tissue. Eating a lot of sugar can also spike your blood sugar, which triggers insulin to be released in large amounts that can potentially lead to a condition called insulin resistance, which is associated with metabolic syndrome.
Cutting out all sweetened foods and drinks, including fruit juices, is by far one of the best things you can do to lose belly fat. Instead, learn to enjoy natural sweeteners like fruit, raw honey, dates, and coconut crystals.
8. Eat More Protein
Protein is one macronutrient that can really help fight belly fat. By eating more protein, you feel full for longer and reduce the output of the hunger hormone, ghrelin. Meals high in protein, with 20 to 30 grams of protein each, can help you burn more calories since they raise the body’s metabolic rate. Try to eat three protein-rich meals a day to keep your appetite and cravings in order. Great sources of protein include poultry, lean meat, eggs, fresh-caught fish and other seafood, cottage cheese, and yogurt.