How To Get Rid Of Lower Belly Fat In South Africa
What is Belly Fat?
Excess weight that develops over time around the centre of the body, also called visceral fat.
How To Get Rid Of Lower Belly Fat In South Africa
1. Eat plenty of soluble fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
2. Avoid foods that contain trans fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
They’re found in some margarines and spreads and also often added to packaged foods, but many food producers have stopped using them.
3. Don’t drink too much alcohol
Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much.
4. Eat a high protein diet
Protein is an extremely important nutrient for weight management.
High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.
5. Reduce your stress levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.
6. Don’t eat a lot of sugary foods
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.
7. Do aerobic exercise (cardio)
Aerobic exercise (cardio) is an effective way to improve your health and burn calories.
Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial.
8. Cut back on carbs — especially refined carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
9. Perform resistance training (lift weights)
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
10. Avoid sugar-sweetened beverages
Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat.
Studies show that sugary drinks lead to increased fat in the liver. One 10-week study found significant abdominal fat gain in people who consumed high fructose beverages.
11. Get plenty of restful sleep
Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.
12. Track your food intake and exercise
Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key.
Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake.
13. Eat fatty fish every week
Fatty fish are incredibly healthy.
They’re rich in high quality protein and omega-3 fats that protect you from disease
Some evidence suggests that these omega-3 fats may also help reduce visceral fat.
14. Stop drinking fruit juice
Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages.
15. Add apple cider vinegar to your diet
Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels.
16. Eat probiotic foods or take a probiotic supplement
Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function.
17. Try intermittent fasting
Intermittent fasting has recently become very popular as a weight loss method.
It’s an eating pattern that cycles between periods of eating and periods of fasting.
18. Drink green tea
Green tea is an exceptionally healthy beverage.
It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism.
19. Change your lifestyle and combine different methods
Just doing one of the items on this list won’t have a big effect on its own.
If you want good results, you need to combine different methods that have been shown to be effective.
Frequently Asked Questions (FAQs).
What is the cause of lower belly fat?
Causes include poor diet, lack of exercise, and short or low-quality sleep. A healthy diet and active lifestyle can help people lose excess belly fat and lower the risk of problems associated with it.
Why it is hard to lose fat in the lower belly?
Fun fact: it turns out there’s a reason lower stomach fat is the most stubborn to shift. The fat cells that gather around your lower abdomen are known as ‘beta fat’ cells, which are notoriously hard to change, according to Dr Luke James from Bupa UK.
What is the flat belly overnight trick?
Flat Belly Overnight’s trick consists of two eBooks comprising of a template and a detox formula along with a series of three minute effective exercise videos that aim to assist users in shedding the stubborn belly fat by carrying out the right exercising techniques.
Does lemon water burn fat?
The answer to this is easy: No. Lemons do not have special fat-burning qualities, explains Czerwony. A squeeze of the fruit’s pucker-inducing juice won’t help you squeeze into a smaller pair of jeans. “That mechanism of action is just not there,” says Czerwony.
Does bananas burn belly fat?
Bananas: Though high in calories, bananas are a great flat belly fruit. Bananas are rich in healthy fibers that help curb appetite and make the body burn fat. The indigestible fibers that are present in bananas, or a resistant starch, block the carbohydrates from being absorbed by the body.
Do eggs burn belly fat?
Plus, the protein and healthy fats in eggs make you feel full, which keeps you from snacking on empty calories between meals. Research shows that people who eat eggs in the morning lose more weight and belly fat than those who opt for high carb foods like bagels or cereal.
What causes lower belly fat in females?
Females tend to store fat in the lower belly because of hormones, genetics, and age, and may be difficult to reduce in some cases. However, everyone should take the same basic approach to lose weight, regardless of sex or gender.
What foods cause the most belly fat?
A diet high in added sugars, especially from sugar-sweetened beverages, may increase belly fat. Most often, stick with water, unsweetened coffee/tea, and eating a diet rich in whole, minimally processed foods. It’s normal to wonder whether therapy is right for you.
What should I eat daily to lose belly fat?
Studies indicate that a diet rich in high protein foods, such as eggs, fish, seafood, legumes, nuts, meat, and dairy results in overall less abdominal fat, more satiety, and an increased metabolic function. Adding fiber-rich foods to meals is also a key in keeping off the body fat.
Can drinking warm water reduce belly fat?
Sufficient water intake helps in flushing out toxins from the body and gives a boost to the metabolism. And drinking a glass or two of warm water in the morning can help you in losing weight and belly fat.