Excess fat around the waistline is one of the most common complaints not only amongst overweight people but among those with normal body weight as well. What’s important to understand is that belly fat is not only an aesthetic issue but can be a serious health problem too.
The good news is that there are simple, scientifically proven ways one can follow in order to lose excess belly fat. Here are 5 super-effective ones.
1. Avoid Sugar
There’s no going around this one – avoid sugar almost completely. Processed sugar found in candy bars, snacks, ice cream etc., should be completely avoided. This type of sugar will not only lead to excess body weight, especially belly fat, but to various unfavorable conditions and chronic diseases. Instead, eat fruits which also contain fiber, focusing mostly on citrus and berries.
2. Reduce Your Salt Intake
Eating lots of salty foods can cause water retention which leads to bloating, especially around your waistline. However, it’s important to consume salt – our bodies require it in order to function properly and healthily. So the key is in moderation – eat foods that naturally contain salt and use unrefined salt when cooking, but completely avoid processed foods as they are packed with enormous amounts of sodium.
3. Reduce Your Carbohydrate Consumption
Diets specifically high in carbs are proven to cause excess body fat. Instead, base your diet on healthy fats and protein, lots of vegetables, some fruit and complex carbs, and of course lots of fluids. White pasta, white bread, various pastries and junk food should be completely avoided.
4. Drink Less Milk
Drinking lots of milk (half a liter a day) can cause bloating, spike your insulin levels and cause excess weight. Drinking a bit of milk is all good and in fact healthy, but don’t go overboard. Instead, focus on plain yogurt which is a great probiotic.
5. Do the Right Exercises
If you want to lose weight, cardio is a must. However, that doesn’t mean that weight training should be avoided – just that it comes later. Firstly, you want to shed excess weight as much as possible with cardio (running, dancing, zumba, tennis… whatever you like), and then include lots of weight training. This will ensure you lose fat and not muscle; plus, you’ll get a well-defined, toned bod!