Accumulation of this fat can also raise the risk of diabetes and cardiovascular diseases. (Representative Image: News18)
Accumulation of belly fat can also raise the risk of diabetes and cardiovascular diseases.
Getting rid of belly fat is often considered one of the most challenging parts of weight loss journey. Accumulation of this fat can also raise the risk of diabetes and cardiovascular diseases. In the hope of achieving a toned belly, many individuals adopt a combination of fad diets and intense exercises to lose weight, but they are unable to get the desired results. During your weight loss journey, it is essential to take a safe consistent track rather than burdening yourself for a short time. Luckily, some simple ways help you cut stubborn belly fat without suffering.
Make your weight loss journey smooth by considering these ten proven strategies.
Cutting sugar intake
If you want to shed those extra kilos and reduce belly fat, avoid taking sugar with your beverages. Sugar is harmful to your metabolic health and increases calorie intake.
Increase your protein intake
Protein is an important component in your weight loss journey as it can regulate appetite hormones increasing satiety. Eating a high-protein breakfast can last for several hours. Increase the amount of protein-rich foods in your daily diet like eggs, oats, nut and seed butter, quinoa porridge, sardines, and chia seed pudding to lose belly fat considerably.
Eat mindfully
People often tend to eat quickly on the run, in the car, working at their desks, and watching TV. But it is important to pay attention, savour each bite, and enjoy the experience. Mindful eating gives your brain time to register fullness, helping you avoid overeating and promoting healthy weight loss.
Don’t Eat Processed Food
Processed foods are rich in calories with excess amounts of sugar and salt. Moreover, eating from a bag can easily lead to overeating. Many people have the habit of snacking directly from the packet or the box. So, if you cannot stop eating your favourite chips or cookies, divide the content into small serving sizes. This way, you will not end up eating the entire portion when you are hungry.
Eat before you are too hungry
With increasing work pressure, most people do not eat until they’re too hungry. This can have several negative impacts on the body such as disrupted blood sugar levels and lead to overeating later. If you do not understand your body signals too well, start following a schedule and stay disciplined toward meal timings.
Stay hydrated
Sometimes, thirst is mistaken for hunger, which leads to unnecessary snacking. Hence, aim to drink plenty of water, especially before meals. In addition to that, stick to one or two glasses of alcohol, as the more you drink, it can add up in calories and often lead to overeating. You can opt for lighter options like wine or spirits mixed with soda water.
Don’t skip meals
This is a common practice often seen as a quick way to cut calories. While skipping meals may offer short-term benefits, it can lead to increased appetite and cravings. If you are ignoring your hunger cues and skipping meals for weight loss, you might overeat at the next meal as the body tries to compensate for the missed nutrients. To avoid this, try having balanced meals throughout the day and avoid bingeing.
Adequate Sleep
A study conducted by the National Institute of Health shows that 5–6 hours of sleep per night is associated with an increased rate of obesity. Insufficient or poor-quality sleep slows down the metabolism resulting in fat. Additionally, poor sleep can also enhance insulin resistance and increase levels of cortisol, which also promotes fat storage.
Follow the 80/20 rule
If you are someone who has no control over eating delicacies, then practice an 80/20 rule and keep your cravings in check without feeling deprived. Enjoy your favourite snacks (about 20 per cent of your diet) and focus on healthier choices the rest of the time, which is 80 per cent. Also, jot down the treats or dishes you want to enjoy, rather than going overboard with everything available.
Stay active
Other than following the above-mentioned practices, it is essential to stay active, exercise, or do any kind of physical activity. Go for a walk after meals or participate in activities like dance, yoga, cycling, swimming, or games to help burn some of those extra calories.
