Excess fat is a huge turn off for most people, especially belly fat, but people can’t seem to avoid it. Either by overeating or eating too many carbs, excess fat can be gained. Body fat is unappealing and dangerous to the body. It increases risks of cardiovascular diseases, diabetes, stroke, and shortens life expectancy. There are two types of body fat which are subcutaneous fat and visceral fat. Subcutaneous fat is found under the skin, it is the type of fat everyone wants to get rid of while visceral fat surrounds our organs, and this fat can be life-threatening if it is in excess. While losing weight, both types of fat are burned simultaneously. With a lot of weight, losing guides are out there without providing scientific claims that back them up. The nine methods listed below have been scientifically proven to aid weight loss. To lose weight fast, we recommend that you follow the practices listed below.
- Intermittent fasting:
This method is now prevalent in losing weight; some studies suggest that this is one of the fastest and the most effective way to lose weight. Intermittent fasting is a pattern of eating that involves short term fasts and eating within a short period of the day. Intermittent fasting doesn’t limit food intake; it just limits the period used in consuming food. While on intermittent fasting, a healthy meal plan should be devised to avoid overeating. This fat dropping technique, combined with heavy weight lifting, will reduce more fat than fasting with just low-calorie foods. It is also known to help reduce diabetes and coronary artery disease.
- Increase your fiber intake:
Various researches have shown that fiber-rich foods can help burn fat rapidly. Fibers also give you a full stomach and decrease chances of you overeating. Studies show that fibers slow down the digestive process and may also decrease the number of calories your body absorbs from food. Grains also reduce the risk of diabetes, constipation, and diverticular disease. Examples of high fibers foods are avocados, legumes, blackberries, pea, beans, oats, barley, nuts, grains, and rye.
- Increase your protein intake:
Proteins are essential in weight control. They will suppress your appetite by increasing the release of fullness hormones. Proteins also increase your metabolic rate and retain muscle mass during weight loss. A lot of studies prove that people who eat more protein have less abdominal fat than people who have a low protein intake. Protein-rich food includes egg, oats, meat, fish, and beans.
- Avoid sugar:
When on the course of losing weight, sugars of all types should be avoided, or intake should be minimalized. An average diet comprises of sugars, sugar in food, and sugar in beverages has been linked to obesity. Other health complications are heart diseases, fatty liver disease, and type two diabetes and another severe chronic disease. So when looking to gain weight, you should avoid candy, processed food high in beverages and other sweet beverages.
- Cut back on carbs:
The body burns fat when we try to lose weight, but if carbohydrate consumption is high then the body first utilizes the carbohydrate before turning to grease which will eventually waste all the efforts put into losing weight for that day. As studies suggest, weight loss Is best achieved with low intake of carbs and low-fat foods. Research also shows that a low carb diet will decrease blood pressure, lower cholesterol, and reduce the risk of diabetes. While healthy carbohydrate should be reduced, refined carbohydrates should be avoided at all cost. Refined sugar is heavily processed, so they don’t contain fiber and other nutrients. Examples are pasta, rice, and bread. These foods should be swapped with healthier choices.
- Sleep more:
Sleeping well has been known to balance hormones, aid muscles recovery, and help in losing weight. Many studies have shown that getting less bedtime can increase risk of obesity. Insufficient sleep slows metabolism. When this happens, the body will store unused energy as fat. Also, poor sleep will also increase the production of insulin and cortisol, which aids fat storage.
- Track your food intake:
Keeping a food tracker or food diary can help lose weight rapidly. Researchers have proved that people who keep details of their calorie intake have increased chances of losing weight. It is always a good idea to keep track of what goes into your mouth. Keeping a food diary of using an online tracker may be the best idea for you.
- Consume a low quantity of alcohol:
A serving of beer contains about 200 calories. It has also been known to increase visceral fat; this can lead to serious health issues. Although alcohol might have benefits in small amounts taking it in a large number will cause more health concerns. It is widely known and scientifically proven that juice aids the accumulation of abdominal fat.
- Reduce your stress level:
Like poor sleep, high-stress levels can also help you gain belly fat by triggering your adrenal glands to produce cortisol. The cortisol produced will improve appetite and prompt fat storage. To help reduce stress, engage in practice like yoga or meditation.
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