Are you looking for weight loss surgery or other means to lose belly fat? If yes, you want to know the methods that can be effective to lose your belly fat. Well, you are in the right place. In this article, we will share with you scientifically proven ways to make you lose your belly fat.
So, keep reading!!!
Belly fat can be defined as the fat tissues stored in the body’s midsection around the abdomen. It is the first sign that indicates that you are getting overweight or on the way to developing obesity. Several factors can increase your belly fat such as eating more sugary and fatty foods, not sleeping enough, not physical activity, smoking, and alcoholism can be the reason for your growing belly fat. While some amount of belly fat is not harmful, if your belly fat is more, it can lead to serious health conditions including cardiovascular disease, stroke, type 2 diabetes, high blood pressure, high cholesterol levels, etc. You can prevent those health conditions by reducing your belly fat and managing your weight. Doral Health & wellness has an advanced bariatric clinic that offers laparoscopic surgeries in bariatrics including Gastric sleeve surgery, Gastric bypass surgery, and Sleeve gastrectomy.
Scientific ways to lose belly fat
1. Change your diet:
It is the most essential part you need to do when you are planning to lose belly fat. Changing your diet can help you lose belly fat and weight. When you start eating food that contains high fiber, it starts to reduce fat over time. According to an observational study on over 1000 adults, every 10-gram increase in fiber intake can decrease 3.7% of fat over 5 years. Studies also show that fiber intake promotes weight loss as it takes time to pass through the gut and makes you feel full, which reduces your total food consumption. And fibrous food also decreases the amounts of calories absorbed by the food. So, try to add high-fiber foods to your diet, especially soluble ones.
These are the common sources of high-fiber foods:
-
- flax seeds,
- avocados,
- green peas,
- beans,
- blackberries,
- legumes, etc.
2. Increase your protein intake:
Protein is essential to build muscle and for weight management. Protein intake can produce the hormone PYY (peptide YY) from the small intestine, and this hormone decreases your appetite and promotes fullness. It also increases your metabolic rate which helps to retain muscle during weight loss.
According to many studies, with high protein intake, people have less abdominal fat than people who eat less protein.
Consume 10 to 12 grams of protein before a workout because after the workout we tend to get hungry and start eating more calories. As a result, we end up getting more calories than we burn. Also, be sure that you eat good protein sources at every meal such as meat, fish, eggs, whey protein, bananas, beans, etc.
3. Build your muscles:
Now, this is the thing that burns your calories and sheds your belly fat and weight. Doing full body weight training helps to lose your belly fat and keeps it off eventually. If you introduce cardio (aerobic exercise) to it, you can improve your health and burn calories faster.
According to studies, weight training and aerobics are the most effective exercises to reduce belly fat. However, your intensity levels produce more beneficial results. But remember, not only intensity but frequency and duration of your exercise program are more important. If you train 1 hour a day, and you are consistent then you lose belly fat faster than others who are not consistent.
4. Get enough sleep:
Sleep is essential to maintain overall health and promotes weight loss. Because when we sleep, our body repairs the damaged cells, tissues, and any issues that our body has. For those repairs, the body uses extra fat for energy, which can make you lose belly fat and body fat. Those who sleep less tend to have more weight.
According to a 16-year study on 68,000 women, those who sleep less than 5 hours per night are more likely to gain weight significantly than those who slept more than 7 hours per night.
Many people who sleep less are most likely to suffer from sleep problems. If you wake up in the middle of the night without any significant reason, then you should consult a doctor and ask for treatment to improve your sleep. So, you must sleep 7 to 8 hours to lose belly fat faster.
5. Reduce your stress:
This factor is mostly ignored by many people. Stress is something that we all have in common. The body responds to stress by producing cortisol hormone in the body.
Studies show that high cortisol levels can increase your appetite and abdominal fat storage. That’s why you notice many people stress-eating whenever they feel stressed. And craving for salty and sugary food increases when we feel stressed.
So, you should engage in activities that produce less stress or learn some stress coping methods such as yoga, deep breathing, mindful meditation, etc. to manage your stress.
Normally belly fat is not bad unless you develop it in excess. So, it becomes important to manage your belly fat to prevent its complications. You can manage your belly fat by following the above-mentioned methods.
Looking for more information on weight loss surgery? Call us at 1-347-384-5690 to schedule a consultation, or walk in for an appointment at 1797 Pitkin Avenue, Brooklyn, New York 11212.