Top 5 Ways of Losing belly Fat without Yo-Yo Effect

It is well-known that a belly fat - besides being an aesthetic issue - can both indicate some serious physical conditions and increase the risk for certain diseases such as diabetes or heart and cardiovascular diseases. Health line suggests that “anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity” .

On the other hand, it appears that the weight loss trend is omnipresent in our society due to its constant struggle with quite discouraging obesity facts and forecasts - which also reflects on social media. Thus no wonder that some of the Most popular instagram accounts at the moment are specifically dedicated to healthy nutrition and proper exercising.


belly fat blog
 

Anyways, we consulted various sources and found out there are many ways to fight belly fat and avoid an infamous yo-yo effect and these 5 tips are something that majority of experts agree with:

#1 Avoid sugar and sugar-sweetened drinks

What happens to our organism when we consume refined sugar is that we basically overload our liver - which is the only organ in our body that can process it - but if we constantly take a lot of sugar then the liver is basically condemned to transform it into fat immediately. The liquid sugar (the one from sweet drinks) is even worse for that matter. This means that cutting sugar can be a great first step towards establishing a healthier metabolism functioning. This doesn’t apply to whole fruit though since the fruit sugar is of a different kind than the refined one.

#2 Cut carbs and increase protein intakes

What Health Line also states regarding the proteins is that: It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day. This implies that higher protein intakes are in a direct proportion with faster belly fat reduction. And should you neglect to include proteins in your diet, the yo-yo effect might occur, especially if have a slower metabolism. Cutting back on carbs, on the other hand, is a proven strategy which you’ll have to adapt to on a daily basis also. You can aim for whole eggs, nuts, fish, meat and dairy products instead of noodles and pizza for instance.

#3 Food Rich in Fiber is your Best Friend

Food rich in viscose fibers, to be more exact. Namely, the viscose fibers can bind water in your digestive tract and slow down the process of the food absorption, which further leads to a longer sense of fullness and reduced appetite. The food abundant with fibers are plants, meaning fruits and vegetables, as well as some kinds of cereals and legumes.

#4 Do the Right Exercises that Target Belly Fat

 It might sound weird, but doing abdominal exercises only will not help you with losing the belly fat. You should try with aerobic exercises like walking, hiking or swimming instead and then make sure they become a part of your everyday routine.

#5 Keep a food diary

 It’s crucial to be completely honest with yourself, meaning it would be best if you could keep the track of all the times during the day you ate, how much you ate and what you ate. This way, you can easily find out whether you’re making some mistakes and optimize your diet accordingly. On the other hand, you don’t have to be obsessive about it and measure it in grams - descriptive entries with raw data will do the trick just fine.

 



Special thanks to our guest blogger Stefan Simonovic

 

 

Comments