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10 Best Ways for You to Reduce Abdominal Fat

One day you look yourself in the mirror and decide it’s time to do something about all that fat around the abdominal area. And, your first instinct is to go on a crash diet. While that may work, it won’t last. In fact, there are better and more promising ways to reduce abdominal fat.

Eat Soluble Fiber

First and foremost, it is true that the secret lies in the diet. However, instead of going on a crash diet, start by eating foods rich in soluble fiber. For example, eat apples, apricots, avocados, brussels sprouts, black beans, broccoli, carrots, hazelnuts, oatmeal, pears, strawberries, and sweet potatoes. In fact, these foods are effective because they absorb water and form a gel slowing down food as it passes through your digestive system. As a result, you feel full and eat less, which helps reduce abdominal fat.

Diet

Next, eat a high protein diet because such a diet causes the body to release the hormone PYY which decreases appetite and makes you feel full. Also, proteins raise your metabolic rate and helps you retain muscle mass when you are trying to lose weight. Moreover, studies show that those who eat a high protein diet have less abdominal fat than those that don’t.

Carbs

Also, cutting back on carbs, especially refined carbs, helps you reduce abdominal fat. By the way, you don’t have to cut back on all carbs. In fact, cutting back or eliminating unprocessed starchy carbs can help you reduce abdominal fat. For example, eating greater amounts of whole grains, legumes, or vegetables helps you reduce abdominal fat.

Cut Back on Sweets

Most of all, don’t eat sugary foods. In fact, studies show a relationship between eating sugary foods and increased abdominal fat. By the way, sugar isn’t limited to only refined sugar. Even honey should be eaten in moderation.

Cut Back on Sugary Drinks

Similarly, sugar sweetened beverages contain a lot of liquid fructose, which increase abdominal fat. In fact, a study found those who consumed beverages high in fructose had significant increase in abdominal fat. So, it’s best to completely avoid sugar-sweetened drinks like soda, punch, sweet tea, and many others. By the way, this includes fruit juice because while fruit juice provides vitamins and minerals, it contains as much sugar as other sweetened beverages.

Green Tea

Now, Green tea has caffeine and an antioxidant, known as epigallocatechin gallate that together boost metabolism. And, the higher metabolic rate helps you lose abdominal fat.

Cardio

Above all, dieting by itself isn’t enough. It’s also important to get regular cardio workouts. For example, a brisk walk, cycling, using elliptical machines at the gym, or even using pedal exercisers by the elderly are all good. However, to really burn calories, do these cardio workouts with intensity and sweat. By the way, cardio burns fat throughout your body. Meanwhile, studies show cardio workouts are the most effective way to reduce abdominal fat.

Strength Training

Next, it’s important to marry cardio with strength training. Most of all, strength training builds up muscles in the arms, chest, shoulders, back, core, legs, and other places. Also, the more muscle mass you build, the more fat gets burned.  Moreover, muscles burn fat even when you are resting. Meanwhile, studies show a combination of strength training and cardio leads to the greatest decrease in abdominal fat.

Sleep

In the meantime, sleeping the recommended seven to nine hours every night helps to control abdominal fat. On the other hand, not getting enough sleep increases cortisol levels. Which, in turn leads to more abdominal fat.

Stress

Next, it’s important to manage your stress. In fact, stress causes the adrenal glands to produce more of the hormone, cortisol. Moreover, the increased levels of cortisol results in higher insulin levels. As a result, blood sugar levels fall. Consequently, you end up craving sugary, fatty foods. Which, in turn, leads to more abdominal fat. By the way, when stressed, women who already have a large waist tend to produce more cortisol. Which just adds to the fat around their waist.

Takeaway

Finally, to be successful, follow all the guidelines described here.

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