You've been moping and whining about getting in shape for quite some time now and if it's just the stubborn waistline that's keeping you from achieving your dream body, then it's time you worked out a way to lose belly fat. There is, then, of course the matter of how to lose weight that has been your companion for such a long time. Here are some easy ways on how to lose belly fat.

Maintain a fiber rich diet to lose belly fat

Though we won't drone on about biological details, it's essential to understand how your body functions if you're aiming to lose weight. Research has proved that adequate intake of soluble fibre is highly effective in losing belly fat. It absorbs water and forms a gel that slows down the process of food particles passing through your digestive system. According to studies, this method prevents belly fat from increasing in your body because it makes you feel full and naturally reduces your appetite. Wondering what weight-loss diet will help with that bulging belly? Go for foods which are rich in soluble fibre such as flax seeds, brussels sprouts, avocados, legumes and blackberries.

Avoid foods with trans fats

In most cases, trans fats are listed as hydrogenated fats, since they are created when hydrogen is pumped into unsaturated fats. Known to increase abdominal weight, trans fats are predominantly found in packaged foods; some margarines and spreads. So the next time you run down to the supermarket, you definitely know what foods aren't compatible with your weight-loss diet. Giving the list of ingredients on the products' packaging a quick once-over would certainly aid you in your fight to lose that belly fat.

Reduce your alcohol intake

Well, it is called beer belly for a reason. Research has shown that excessive alcohol intake leads to belly fat. According to observational studies, heavy consumption of alcohol or regular drinking habits could cause an increased risk of central obesity, ie, excess fat storage around your waist. It's alright to go all out once in a while, but limiting yourself to a few pegs will help you lose belly fat in the long run.

Opt for for cardiovascular exercises

Losing weight and losing belly fat go hand in hand, and neither can be accomplished without exercise. If you're looking for instant weight loss, engage in cardiovascular exercises. Studies reveal that cardio is one of the most effective forms of exercises to lose weight around your waist. The intensity of the exercise also matters to a certain extent. Apart from that, regularity in exercise is the key factor in deciding how quick the weight loss occurs.

Lifting weights can help lose belly fat too

Apart from being beneficial for preserving and gaining muscle mass, weight lifting, also known as resistance or strength training plays a major role in belly fat loss. Belly fat, also known as visceral fat is something that needs to be worked on continuously to make it disappear. High performance training requires consistency and if you're a beginner, it is advisable to seek help from a personal fitness trainer at the gym.

Avoid sugar-sweetened beverages to lose belly fat fast

You must skip the sugar-sweetened soft drinks and fruit juices, which are full of fructose, if you want to lose belly fat. As per studies, sugar drinks cause an increase in the level of fat in your liver. A 10-week research has proved that people who consumed liquids rich in fructose, had significant abdominal fat gain. Sugar rich liquids are said to be more harmful than sugar rich foods since the brain does not process the two in a similar manner. The calories consumed from a liquid tend to be stored away as excess fat in your body. It is thus advisable to reduce the intake of sugar in your liquids to avoid a gaining belly fat.

Add apple cider vinegar to your diet

Lowering blood sugar levels is just one of the many super powers of apple cider vinegar. Adding this to your weight loss diet will not only be beneficial for your health but will also help you lose belly fat faster. The compound acetic acid in apple cider vinegar has proved to reduce fat storage in the abdomen among animals as well as humans. A recent study shows that obese men who included a teaspoon of apple cider vinegar to their diet every day for two weeks lost half an inch on their waist.

Ditch coffee and opt for green tea

Apart from being the most popular beverage for effective overall weight loss, green tea works its magic for losing belly fat too. The caffeine content and antioxidant epigallocatechin gallate (EGCG) in green tea boosts metabolism and instantly helps burn belly fat if consumed regularly. Green tea combined with regular workout or exercise proves to yield better and faster weight loss around the abdomen.

Exercise your core

If you're still experiencing trouble losing belly fat despite all the diet and nutrition charts you've been following, certain exercises targeted towards the stomach should help speed up the process of belly fat loss. Listed below are a few exercises that you need to follow on a regular basis.

Crunches: Crunches are one of the most effective ways of losing belly weight. It has proved to be the top exercise in getting rid of fat around the waist. Performing this exercise on a daily basis is bound to yield excellent results. The right method is to lay on a yoga mat with your knees bent and legs lifted in a 90 degree angle. Keep your hands crossed either behind your head or over your chest. Lift your torso up and try to touch your forehead to your knees. Remember, consistency is key.

Bicycle exercise: This particular exercise appears to be one of the easiest for belly fat loss, and is suggested to beginners as a starting step. Effectiveness majorly depends on the regularity in performance. The begin the process, lay on a yoga mat and keep your hands and legs in the same position as you would while doing the crunches. Now lift your right leg and pull it closer to your chest while keeping the left one at a distance. Next, do the same with the left leg while the right is away. Alternate between the legs like you would while you are cycling.

Lunge walk: This exercise is for beginners who want to reduce belly fat real quick. Stand with your hands on your hips and take huge steps while lunging forward. Bend your right knee when your right leg is forward and stretch out your let leg backwards. Repeat the same with the other leg. If you perform this exercise for 15 minutes a day, you're sure to burn some calories and reduce belly fat.

Planks: The plank, as the name suggests, requires you to lie still on the ground like a straight wooden plank. Lie down facing the ground and support yourself with your elbows, keeping them perpendicular to your shoulders. Raise your hip from the ground and keep your legs straight and raised, with only the toes touching the ground. Contract your knees and hold the plank position for as long as you can. Planking helps burn the fat around your stomach and is highly effective in helping lose belly fat, if performed religiously.

Stomach Vacuum: This is a low-impact exercise that emphasises on breathing since it doesn't involve much physical strain. It is also known as the four-point or transverse-abdominal vacuum. To begin this exercise, balance yourself on all fours on the ground, with only your palms and knees supporting your body. Inhale deeply while loosening your stomach at the same time. Now exhale while tightening the abdomen muscles. Retain the second position for 15-30 seconds and repeat the entire process. This will ensure the burning of fat around the belly and will subsequently stimulate weight loss.

Regular performance of the above exercises coupled with a healthy and nutritious diet is all you need to ensure that those tyres around your waist disappear within no time. Along with tenacious efforts, ample amount of rest, a stress-free lifestyle, and a positive attitude serve as the cherry on the cake for overall physical fitness.

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