10 tips on how to lose belly fat fast and efficient

Belly fat is seriously harmful. It's a major risk factor for type 2 diabetes, heart disease, and other conditions. Though losing belly fat is difficult, there are some tips you can do as follows to reduce excess abdominal fat.

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1. Eat a high protein diet

Protein is a critical supplement for weight the executives. High protein admission builds the arrival of the completion chemical PYY, which diminishes hunger and advances totality. Protein likewise raises your metabolic rate and causes you to hold bulk during weight reduction. 

High protein nourishments, for example, fish, lean meat, and beans are ideal in case you're attempting to shed some additional pounds around your midriff. Numerous observational examinations show that individuals who eat more protein will in general have less stomach fat than the individuals who eat a lower protein diet.

High protein food recommendations: meat,fish,eggs,dairy,whey protein,beans

Link: 1, Top 10 high protein types of meat recommendation 

        2, The role of high-protein diets in fitness

        3, How to eat to lose weight

2. Eat plenty of solvent fiber 

Dissolvable fiber retains water and structures a gel that hinders food as it goes through your stomach related framework. Studies show that this kind of fiber advances weight reduction by causing you to feel full, so you normally eat less. It might likewise diminish the number of calories your body retains from food. 

An observational investigation in more than 1,100 grown-ups found that for each 10-gram increment in dissolvable fiber consumption, paunch fat addition diminished by 3.7% over a 5-year period. Soluble fiber may assist you with getting in shape by expanding completion and decreasing calorie ingestion. Attempt to remember a lot of high fiber food sources for your weight reduction diet. 

Put forth an attempt to burn-through high fiber nourishments consistently. Great wellsprings of solvent fiber include flax seeds, shirataki noodles, Brussels sprouts, avocados, legumes, blackberries.

3. Drinking apple cider vinegar

Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels and reduce abdominal fat storage.

4. Drink green tea

Green tea contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism. EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise. It is an exceptionally healthy beverage. 

After eating sweets and high-carbon foods, drinking green tea can inhibit energy absorption; drinking green tea before exercise can improve the efficiency of fat burning during exercise, and doing the same exercise can burn more fat, by about 17%.

But it should be reminded that because green tea will neutralize stomach acid, fat friends with poor gastrointestinal function, it is recommended not to drink green tea to lose weight. Pregnant women and nursing mothers should not drink green tea!

5. Drinking enough water

When it comes to fat gain, fruit juice can be just as bad as sugary soda. Consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight. Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat. Compared to those high sugar, high-calorie drinks, pure water not only does not contain any calories but also can accelerate the metabolism to a certain extent, to assist in losing waist and abdominal fat. But on the other hand, the partners should not think that as long as a lot of water, you can eat and drink without gaining weight. Make sure you drink enough water a day to allow you to burn about 50-100 calories more, that's all!

6. Drinking little or Avoid alcohol

Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely. The breakdown and metabolism of fat in the human body needs to be carried out by the liver; therefore, if you want to lose waist and belly fat quickly, you must make sure that the liver works efficiently. But if you drink a lot of alcohol daily, not only will it increase the extra calorie intake, but it will also keep the liver busy breaking down and metabolizing alcoholic substances, which greatly slows down the efficiency of fat metabolism, also make you gain belly fat.

7. Limit the intake of processed sugar

Although cakes, milk tea, ice cream, and other sweet foods are delicious and tempting, they are also very addictive, and the more you eat, the more you want to eat. At the same time, such food containing a lot of processed sugar, not only high calorie scary; and will stimulate insulin secretion, leading to more easily accumulate fat; and even make the tongue taste buds more and more insensitive to sweetness, such as fruit containing healthy natural sugar food, completely unable to raise interest to.

Therefore, if you really want to say goodbye to the waist and belly fat, but also love sweets, then in the daily diet with fruit instead is more ideal, and those tempting sweets can only be an occasional reward!

8. Perform resistance training (lift weights)

Resistance training, also known as weight lifting or strength training, also be beneficial for belly fat loss, is important for preserving and gaining muscle mass. Based on a healthy diet, combined with regular strength training, not only can help you accelerate to get rid of stubborn fat but also can effectively avoid rebound problems! That's mainly because while strength training and fat burning, can also promote muscle growth to accelerate the overall metabolism and develop a lean physique! A combination of strength training and aerobic exercise could lead to the greatest decrease in visceral fat.

9. Do aerobic exercise (cardio)

If you find that you have reached a bottleneck in fat loss after a period of healthy eating and strength training, then combining the right amount of high-intensity interval cardio training is a good way to break through the bottleneck and accelerate fat loss, also it’s one of the most effective forms of exercise for reducing belly fat.

 

15 minutes of high-intensity interval cardio training per week can help you burn off a very considerable amount of calories. Also, the best choice to mobilize the whole body muscle training, such as Bobby jump, squat jump, dumping battle rope, etc.; high-intensity exercise 45-60 seconds, rest 30-60 seconds, and so on and so forth, until the completion of 15 minutes training.

Links: 1, 8 movements to efficiently burning belly fat

          2, 6 Movements to effectively train the abdominal muscles

10. Get sufficient quality sleep

 

Sleep deprivation is linked to an increased risk of weight gain. Getting enough high quality sleep should be one of your main priorities if you plan to lose weight and improve your health. Adequate, high-quality sleep not only ensures adequate muscle recovery and growth after fitness exercise; it can effectively balance the body's hormone secretion. On the contrary, lack of sleep will make cortisol secretion, testosterone hormone significantly reduced; thus, there is a more easily accumulation of fat, muscle loss significantly adverse situation.