Belly fat loss is an effort that you should be committed to when you look to having an ideal and healthy body. For some people it may just be a nuisance making the clothes feel too tight but for some other people, it hides greater health risk beneath.
The truth is that when white fat starts expanding in the abdomen, it is starting to nestle deep among organs. As a result, it causes some serious health trouble. Usually, the belly fat is the visceral fat type.
It is a type that churns out hormones causing stress such as cortisol. And, it also carries out particular inflammatory substance known as cytokine which affects the production of insulin inside human body.
If this condition remains long, it can even be worse than overweight. It puts you in greater risk of suffering from heart disease and type 2 diabetes.
Therefore, what you can do to prevent this condition from getting worse is to take necessary efforts such as belly fat burner.
It includes eating health and exercising more. This time, you can get insights of which best foods to eat and most effective exercise to practice.
belly fat loss (from authoritynutrition.com)
7 Best Foods for Belly Fat Loss
So, let’s start by figuring out the best foods to consume to lose this naughty belly fat. What you should do first is to start cutting down the culprits. Whether you are aware or not, there are so many foods around you that cause belly fat.
1. Ultra-processed foods are the first to blame
These foods are high in fructose and other substance causing belly fat. Other foods to avoid include gum, sugary beverage, bubbly drinks and other similar foods. Remove those foods from your cabinet and replace them with healthy choices like fruits.
2. Fermented foods
Are you familiar with fermented foods? Well, you should start to get used to them. Fermented foods including sauerkraut, tempeh and miso are great foods to lose belly fat.
They contain friendly bacteria known as probiotics which is very useful to banish bloat, regulate gut function and boost your immunity.
Other recommended fermented foods are skyr and unsweetened Greek yogurt that also contain probiotics. Make sure to consume 6-ounce per serving every single day. If you like oats then you are already on the right track to say goodbye to belly fat.
Oats contain high amount of probiotics just like what fermented foods have. So, it is very beneficial to your system.
3. Nuts can lower the abdominal fat
best nuts for weigh loss (from nuts.com)
Nuts have been long known as healthy foods. It doesn’t matter which type of nuts you consume such as peanuts, pistachios, almonds and walnuts, it is always a healthy option.
According to the research, nuts can lower the abdominal fat because they are rich in monounsaturated fats. And, nuts are better option than the grain-based foods.
4. The berries are amazing fruits
Here comes the best fruit option for belly fat, the berries. Yes, berries are amazing fruits. They contain high number of fiber despite of their small size. In fact, they can provide 9 grams of fiber per cup.
And, they also contain high antioxidant and much less sugar. So, imagine what great things this fruit can do to your body with such combination. Not only is it healthy but also satisfying.
5. Olive oil is the only recommended oil
Oil is still necessary to be consumed. But in the case of belly fat, you cannot just consume any oil. Olive oil is the only recommended oil. You certainly know how healthy this oil is.
Not only does it slim you down but also creates the full feeling. However, you still need to avoid battered foods that are deep fried in olive oil because those are not wise choices. Just use a small amount of oil every time you cook.
6. Beans and lentils
Are you looking for some foods to snack on? Consider beans and lentils. They are great edible choices with high amount of plant-based protein, B-vitamins, minerals and also fiber.
They definitely can help you to reduce the bloat and aid muscular system at the same time. So, building lean body mass is no longer a difficult effort.
7. Fish is the best option
great addition to your nutrition intake (from alibaba.com)
Protein is another most important substance to consume in order to lose belly fat. In this case, fish is your best option. It is always a great choice for healthy protein.
The best fishes to consume are sardines, tuna and salmon thanks to their lean protein substance and omega 3s.
Exercise for Belly Fat Loss
Suppose you have filled your storage and fridge with healthy foods for belly fat loss, do some exercise as well. Exercise will keep you healthy and shed the fat in your belly. You can start with the simplest exercise like running or walking.
As you exercise, the body fat percentage decreases and the calories are burned. It doesn’t only shed off the fat in your belly but also in other body areas.
1. Running and working
Be it running or walking, it is always an easy option because the only thing you need is pair of sneakers. Do this at least 3 times a week.
2. Elliptical trainer
ProForm 735E Elliptical Trainer (from topfitnessmag.com)
Elliptical trainer is another recommended choice of exercise for belly fat loss. It provides intense cardio workout with low impact. Of course, it burns a lot of calories just like when you are running.
3. Bicycle exercise
If you are cycling, the bicycle exercise can be your best option. This exercise has been proven to be effective in burning belly and body fat. At the same time, it also strengthens the abdominal muscle because abdominal stabilization is required on this exercise.
Usually, it can burn up to 500 calories for 30-minute ride. What a lot amount of calories to burn, right? You can start this exercise anytime you want.
Yes, crunch makes another great choice of exercise for belly fat loss. In this case, there are several types of crunch you can do including reverse crunch, vertical leg crunch and exercise ball crunch.
The reverse crunch and exercise ball crunch is usually the popular among women while vertical leg crunch is more popular among men. Repeat these exercises every day for best results.
During the whole belly fat loss process, remember that you need to be committed and patient because it takes time to show some great results.