No one loves belly fat, it’s more than just a basic nuisance as it can be troublesome to fit in your favorite dress if you have excess belly fat. More than that, it can make you suffer from some severe health complications. One type of belly fat, also known as visceral fat can be a major risk factor for type 2 diabetes, heart disease, and other health complications. Almost all of us have asked ourselves once, “how to lose belly fat naturally”? Well, the answer isn’t all that tough. In this article, we will tell you about fat burning tips at home and fat burning exercises at home.
Losing belly fat can be a tough thing to do, and there are several things you can do to learn how to lose belly fat naturally. Below are the 20 fat-burning tips at home and daily nutrition for weight loss.
1. Eat Lots & Lots of Soluble Fiber
Soluble fiber absorbs water and forms a certain type of gel that helps in slowing down food as it passes through your digestive system. According to some studies, it is one of the fat-burning foods that helps you lose weight by feeling full, so you eat less. Soluble fiber may even decrease the number of calories your body absorbs from food.
If you intake a good amount of soluble fat, it may help you fight belly fat. You need to make an effort to consume high fiber foods every day. Some great sources of soluble fiber include:
- Flax seeds
- Brussels sprouts
2. Avoid Foods That Contain Trans Fats
Trans fat is made by pushing hydrogen into unsaturated fats, such as soybean oil. Trans fats are often found and added to packaged foods, but many food producers have stopped using them. These fats have been linked to an increase in belly fat, heart diseases, insulin resistance. So if you want to know how to lose belly fat naturally, you need to avoid foods that contain trans fats.
To help reduce belly fat and maintain your health, you need to read the ingredients before you purchase products that contain trans fats. These fats are often listed as partially hydrogenated fats.
3. Don’t Consume Too Much Alcohol
Alcohol has certain health benefits if it’s taken in small amounts, but just like everything in this world, too much of something is bad. Research suggests that too much Alcohol can help you gain belly fat. Your daily nutrition for weight loss includes the least amount of alcohol.
Reducing the amount of alcohol consumption can help you reduce the size of your waist. You don’t need to stop drinking alcohol completely, you just have to reduce the amount you take right now. One study showed that those who drink less than one drink per day had less belly fat than those who drank less.
4. Intake a High Protein Diet
You don’t necessarily need fat-burning foods in order to get rid of belly fat. You can increase some elements in your diet and still lose fat. Protein is an extremely important element for losing weight.
High protein intake increases the release of the hormone that makes you feel full. The hormone PYY helps in decreasing appetite and promoting fullness. Protein also raises your metabolic rate and helps you retain muscle mass while losing weight.
Here are some good protein food sources you can include in your diet:
- Whey protein
5. Reduce Your Stress Levels
If you don’t it, it is known that stress can make you gain belly fat by triggering the adrenal glands to produce cortisol which is also known as the stress hormone. According to science, cortisol levels can increase appetite and increase abdominal fat storage.
What makes the matter worse is that women with already large waste produce more cortisol in response to stress. Increased cortisol leads to fat gain around the waist. Apart from daily nutrition for weight loss, you can even try and reduce stress from your day to day life. To help reduce belly fat, you need to engage in activities that relieve stress. You can even start practicing yoga or meditating for reducing stress.
6. Don’t Eat A Lot of Sugar
Almost everyone knows that sugar can help in growing belly fat. Sugar contains fructose, which is also been linked with several chronic diseases when consumed in huge amounts. This includes heart disease, type 2 diabetes, obesity, and fatty liver disease.
The biggest tip we can offer in fat burning tips at home is to reduce sugar in your daily activities. It’s crucial to realize that more sugar intake can lead to increased belly fat gain. Even sugars that are deemed healthy such as honey, should be used with caution.
7. Do Aerobic Exercise
Cardio or Aerobic exercise is the ideal exercise to reduce belly fat for female at home. You can try a variety of fat burning exercises at home to lose weight. Studies also show that Aerobic exercise or cardio is one of the most effective forms of reducing belly fat. However, certain factors determine the level of exercise you need.
In any case, the frequency and duration of your exercises are more important than the intensity of the exercise. So if you want to learn how to lose belly fat naturally, just do cardio.
8. Reduce Carbs In Your Diet
Looking to reduce belly fat? The best way is to cut back on carbs in your diet. A Diet with less than 50 grams of carbs per day can cause belly fat loss in people who are overweight. All those who are at risk for type 2 diabetes.
To get rid of belly fat, you don’t necessarily have to follow a strict low carbohydrate diet. You can just replace refined carbs with unprocessed carbs and it can help in improving metabolic health and reduce belly fat.
9. Replace Some Cooking Fats With Coconut Oil
Coconut oil can be considered as daily nutrition for weight loss as coconut oil is one of the healthiest food you can eat. Coconut oil has medium-chain fats that boost metabolism and decrease the amount of fat you store.
Some studies have even suggested that coconut oil may lead to belly fat loss. One study suggested that men with obesity who took coconut oil daily noticed a severe loss in belly fat. However, the evidence for the benefits of coconut oil for abdominal fat loss is weak. Before you start using coconut oil daily, you need to remember that it is high in calories and it can bring extra fat to your diet. You need to be careful while replacing fats with coconut oil.
10. Perform Resistance Training
Resistance training or weight lifting can be considered fat burning exercises at home. They are very crucial for preserving and gaining muscle mass. Lifting weights is a great exercise if you’re looking to lose weight while maintaining muscle mass. We suggest that whenever you decide to lift weights, you do it under expert supervision or with the help of a trained professional.
11. Avoid Sugar-Sweetened Beverages
Just like with sugar, sugar-sweetened beverages are full of fructose that can make you gain belly fat. Several studies have shown that regular intake of sugary drinks can lead to increased fat in the liver, which in turn can increase body fat. If you’re wondering how to lose belly fat naturally, then get rid of sugar-sweetened beverages.
Such beverages are worse than consuming huge amounts of sugary foods. To lose belly fat, its best to avoid sugar-sweetened beverages such as:
- Sweet tea
- Alcoholic mixers containing sugar
12. Get Plenty of Sleep
Sleeping at time is also an important aspect of maintaining good health. People who don’t get enough sleep tend to gain more weight, this also includes belly fat. The condition known as sleep apnea, where breathing stops for a while during the night has been linked to excess visceral fat.
Apart from just sleeping 7 hours per night, make sure that you’re getting enough quality sleep. If you do fat burning exercises at home, then you definitely need restful sleep.
13. Track Your Food Intake & Exercise Accordingly
We have taught you multiple ways on how to lose belly fat naturally, but consuming fewer calories than your body actually needs is the key to maintaining weight.
If you want, you can keep a food diary, or using an online food tracker or app can help you monitor your calorie intake. Using this strategy has been shown to be beneficial for losing weight. Food-tracking tools can also help you to see your intake of protein, carbs, fiber, and micronutrients. If you can find out the number of calories needed, you can manage your weight.
14. Eat Fatty Fish Every Week
How to lose belly fat naturally? Well if you eat meat then you should eat fatty fish every single week. Fatty fish are incredibly healthy, they’re rich in high-quality protein and omega-3 fats that increase the body’s capacity to fight diseases.
There is certain evidence that states these Omega-3 fats can also reduce visceral fat. If you want to lose belly fat, then you should try to get 2-3 servings of fatty fish each week. Here are some great options:
15. Stop Drinking Fruit Juice
While fruit juice is high in vitamins and minerals, it has as high a sugar content as soda or any other sugar-sweetened drinks. Drinking large amounts can carry the same risk for abdominal fat gain.
A 250 ML serving of unsweetened apple juice contains 24 grams of sugar, out of which 12 grams are fructose, which we have mentioned helps in gaining belly fat. If you want to know how to lose belly fat naturally, then replace fruit juice with water, unsweetened ice tea, or even sparkling water if it helps.
16. Add Apple Cider Vinegar To Your Diet
Apple Cider Vinegar has countless health benefits, it can even lower blood sugar levels. Apple Cider Vinegar contains acetic acid, which has been shown to reduce abdominal fat storage in various animal studies.
Taking just 1-2 tablespoons of apple cider vinegar each day is safe for almost everyone and it may even lead to a noticeable amount of fat loss. You need to dilute it with water, as undiluted vinegar can hurt your teeth. Apart from fat burning exercises at home, you can even use Apple Cider Vinegar to lose weight.
17. Eat Probiotic Foods or Take a Probiotic Supplement
Probiotics are bacteria that are found in certain foods and supplements, they have multiple health benefits, including help to improve gut health and immune function. Researchers have found that different types of bacteria play different roles in gaining or losing weight. Probiotic foods and probiotic supplements can help you lose weight with ease. You should also keep in mind that probiotic supplements tend to contain several types of bacteria, so you need to make sure you purchase one that provides one or more of these bacterial strains.
18. Try Fasting at Different Intervals
Fasting at ideal intervals has turned into a very popular weight loss technique. It’s basically an eating pattern that changes between periods of eating and period of fasting. To put it simply, you’ll be fasting for 1 day while you eat regularly for 6 days.
There’s some evidence that intermittent fasting and fasting, in general, may not be as beneficial for women as it is for men. Although some modified methods of fasting can even surpass the benefits of exercise to reduce belly fat for female at home. If you start experiencing any negative effects from fasting, we suggest you consult with a doctor.
19. Drink Green Tea
Green tea is known for its brilliant health benefits. It’s one of the best fat-burning foods, as it contains caffeine and antioxidant epigallocatechin gallate (EGCG), both of which help in boosting metabolism and digesting food faster.
EGCG, according to multiple studies can help you lose belly fat. The effect may be strengthened when green tea is combined with regular exercise.
20. Change Your Lifestyle & Combine Different Methods
Just changing your lifestyle won’t help you reduce belly fat. If you seriously wish for good results, you need to combine different methods that we have listed above, these things can be effective.
Therefore, changing your lifestyle for the long term is the key to losing your belly fat, and keeping your body in great shape.