How to Lose Belly Fat for Women(Best Expert Tips)
If you are one of those women who has started gaining a lot of weight lately and looking on How to Lose Belly Fat for Women, then this article may address pretty much several concerns and provide you 15 tips.
What is belly fat:-
Belly fat or abdominal fat is the easiest fat to gain if you don’t take care of yourself. Women especially are prone to put on fat faster because men have more lean muscle and burn calories faster. Visceral fat as it is known as is the fat that surrounds your organs and bloats out your belly making the appearance of a beer belly. Such a situation predicts the potential risk of heart conditions, type 2 diabetes, insulin resistance and various cancers. How to lose belly fat for women fast is perhaps the single largest question on the planet in the arena of health that most women may search every day.
Belly fat isn’t gained in a day, it builds up gradually because of an unhealthy or sedentary lifestyle and before you know it, you are watching a protruding stomach in the mirror. There is no miracle cure on how to lose belly fat fast. It takes commitment and dedication to start looking good again which needs to be the focal point on your mind at all times. You can also lose belly fat from home if you know the right way to do so. Follow these 15 tips to lose belly fat for women faster.
How to Lose Belly Fat for Women – 15 Effective Tips to Lose Belly Fat Fast
1. Avoid Trans fats and agents that contribute to belly fat
2. Avoid Alcohol
3. Increase Soluble fiber
4. Full stop on sugary foods
5. Reduce refined carbohydrates
6. Increase lean protein
7. Eat healthy fats from fatty fish
8. Intermittent Fasting
9. Fasted cardio
10. HIIT (high-intensity interval training)
11. Green tea
12. Avoid all fruit juices
13. Apple cider vinegar
14. Improve your gut health
15. Change your lifestyle
1. Avoid Trans fats and agents that contribute to belly fat
Avoid Trans fats like butter, fatty foods and processed high foods that make you gain fat rapidly. Once you cut out the primary agents responsible for fat buildup, you can then start working on losing existing fats. Your body will then be hacked into reaching for your fat stores for energy and that’s how you start the process of losing belly fat faster. Look for the ingredients before choosing a spread. Avoid microwave popcorn, doughnuts, cakes pies and cookies all contain trans fats(1,2,3).
2. Avoid Alcohol
Although alcohol has benefits in reduced amounts, too much drinking can increase belly fats. Research studies have linked alcohol to abdominal and obesity fats. One of the main reasons why alcohol increases fats is when it is taken along with food. Alcohol impedes your body’s ability to metabolize calories and as such they get stored as fats. Beer especially with its high calorific value contributes to eve harder visceral fats that gets packed tightly between the organs in the abdominal cavity making it harder to lose belly fat faster(4,5)
3. Increase Soluble fiber
Eat more food that contains soluble fiber because it absorbs water and reduces the speed of how food that is digested into your system. In this way you feel full longer and tend to eat less. Moreover fiber influences your body to absorb fewer calories from food. Fiber also promotes good gut health and elimination. If you want to Lose Belly Fat for Women, then consume Foods rich in fiber like shirataki mushrooms, avocados, legumes, avocados, brussel sprouts and blackberries.
4. Full stop on sugary foods
Sugar or fructose is by far one of the main culprits that increase abdominal fats. Stop consuming sugar if you want to Lose Belly Fat for Women. Sugar is a useless carbohydrate that only increases calories and nothing else. According to the American heart Association AHA, it is mainly sugar that contributes to obesity where the average 12 ounce soda contains 130 calories equal to 12 teaspoons of sugar. Sugar also puts you at risk of cardiac disease, type 2 diabetes, fatty liver disease and obesity. Rather than processed sugar, consume natural healthier sweeteners like organic honey but sparingly(6, 7, 8).
5. Reduce refined carbohydrates
Refined carbohydrates constitute food like refined flour products such as flour pasta, white bread, snacks, pastries as well as sodas sweets and breakfast cereals. You need to reduce your carbohydrate intake especially when it involves losing fat for women fast. Restrict your diet to below 50 grams of refined carbs daily which can help you lose belly fat faster. Alternately, replace refined carbohydrate with healthier options such as unprocessed starchy carbohydrate that promotes metabolism and helps you Lose Belly Fat for Women. Such foods are whole grains, legumes, uncooked raw salads, whole wheat, multigrain bread, oatmeal and brown rice.
6. Increase lean protein
You need to increase protein to Lose Belly Fat for Women. Lean protein is critical to weight loss by increasing muscle tissue which again increases the calorie burning process during digestion. Protein also increases energy in calories that can be used or burned daily through physical activity which again increases weight loss. Foods rich in protein are lean chicken and turkey breast, lentils, soya bean, quinoa, salmon, lean meat, eggs, milk, cottage cheese, gram flour, almonds and broccoli.
7. Eat healthy fats from fatty fish
Healthy fats such as omega 3 fatty acids contain weight loss properties that help you lose belly fats fast. Studies have discovered how such fats help reduce visceral fat where fish oil supplements can even reduce fatty oil disease and decrease abdominal fats. Fatty fish include salmon, anchovies, tuna and mackerel. Consume at least 2-3 servings of fish every week.
8. Intermittent Fasting
Before attempting to try intermittent fasting, you should consult your dietician or doctor. Intermittent fasting is extremely popular for weight loss. It requires abiding by an eating pattern that has intervals between eating and fasting.
Examples of intermittent fasting
Fast the entire day once or twice weekly: (You can have coffee, green tea or non calorie beverages) this is difficult for many people so you can gradually introduce your body to it by fasting for shorter intervals such as 14 to 16 hours at first.
Interval fasting: 8 -10 hours eating your daily diet and 14-16 hours fasting.
2 day Calorie restriction: Eat normally for 5 days and for 2 days restrict yourself to 500-600 calories per day.
Warrior diet: fast the entire day and eat a large meal at night within a four hour widow. Although you need to consume healthy foods and avoid the foods mentioned in this article.
9. Fasted cardio
While there is a debate on the benefits of exercising or cardio on an empty stomach first thing in the morning, the truth is that if you are looking to lose belly fat for women and burn fat on stubborn areas rather than body building, then fasted cardio is ideal. It could lead to impacting resistant visceral fat cells to release stored fat for energy.
Fasted cardio is effective because your body has conserved carb stores overnight and is in a condition to mobilizing fat for energy. Because your body breaks down amino acids into glucose overnight, cardio on empty stomach burns more fats and amino acids for fuel.
10. HIIT (High Intensity Interval Training)
High Intensity cardio training is usually done after a workout. The ideal way to perform HIIT is on its own or after a low intensity cardio workout. HIIT helps you burn calories throughout the day even when you aren’t engaging in physical activity. It definitely helps you lose belly fat faster. Research studies have proved how HIIT workouts take half the time than your regular workout and are ideal for a working person which will help you lose fat faster to the tune of twice as much as a regular workout.
11. Green tea
Green tea and green tea extract supplements are an excellent way to lose belly fat for women fast. In fact it is also a nicer way to lose belly fat from home. You need to consume a good brand of green tea perhaps an organic one which will help you burn fat because of its active ingredient called EGCG or epigallocatechin which is an antioxidant that improves metabolism to burn more fat. Drink at least 5-6 cups of unsweetened green tea daily.
12. Avoid all fruit juices
Fruit Juices aren’t as healthy as you think they are. Fruit juice is full of refined sugar and can easily make you gain fat. Just a 248 gm tetrapak or bottle of fruit juice contains 24 grams of sugar out if which 50% is fructose so it is no point really. Instead of fruit juice, eat whole fresh fruit instead and consume unsweetened iced green tea with mint or cinnamon or fresh lime juice with sparkling water as a beverage.
13. Apple cider vinegar
Add apple cider vinegar to your diet to lose belly fat for women. Besides having enormous health benefits will lower blood sugar levels preventing the risk of diabetes. ACV also contains acetic acid that has been observed by studies to reduce abdominal fat. In a research study involving obese men, those who took 1 tablespoon of ACV per day for 12 weeks lost half inch of fat from their waists. However, do not consume Acv plain but dilute it with water or add it to your food.
14. Improve your gut health
By improving your gut health you improve your body’s digestion and metabolism to burn calories effectively and lose belly fat. Foods that increase pro bacteria into your system are prebiotics and probiotics like Greek yoghurt, raw garlic, dandelion root, cooked onions, Kim Chi, pickles, miso and tempeh.
15. Change your lifestyle
If you truly want to learn how to lose belly fat fast, then besides all of the above points, you have to commit to a healthier lifestyle that includes physical activity, a healthy diet and getting enough sleep to the tune of at least 7-8 hours a day to reduce your levels of stress which also contributes to fats.
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