A fat belly is linked
to various diseases as it is the most harmful fat in your body. Aside from
working out, avoiding junk food and alcohol are among the ways to get a flat
belly. Additionally, check out these tips for how to burn belly fat in
less than a week.
1. Include aerobic
exercises in your daily routine
If you want to burn fat fast there is no getting around cardio
training. Studies find that this is the most effective form of exercise to
reduce belly fat.
By burning many calories your general health will improve. Hence,
start doing high-intensity workouts of running, swimming or aerobic classes,
but keep in mind that frequency and duration are essential for satisfying
results.
2. Reduce refined
carbs
One should avoid consuming refined carbs to lose fat around the
abdominal area and have good metabolic health.
It is not necessary to stick to a strict low-carb diet, however it
should be replaced with unprocessed carbs. Instead of white bread, white rice
and sodas, eat more vegetables and whole grains.
3. Add fatty fish to your diet
Fatty
fish such as salmon, sardines or tuna is a high-quality protein and rich in
omega-3 acids. By eating 2 to 3 portions a week you can reduce the risk of
illnesses like heart disease and also burn your belly fat.
Studies
revealed that Omega-3 fats have the ability to reduce visceral fat that is
around your abdomen.
4. Start the day with a high protein breakfast
Start
your day with some Greek yogurt, protein smoothies, scrambled egg whites or
porridge. After eating proteins in the morning, you will feel full until lunch
without any hunger pangs.
Proteins
increase your metabolic rate while retaining muscle mass during weight loss.
You can also add proteins such as eggs, fish, chicken, beans or dairy in every
other meal.
5. Drink enough water
Even if
you don't want to lose weight, staying hydrated is important for your general
health. Drinking 4 to 5 liters of water each day is recommended and will burn
more calories.
Also,
drinking right before eating reduces your appetite as well as calorie intake.
Make sure to avoid any other beverages containing lots of sugars and calories.
Drinking
warm water with lemon in the morning on an empty stomach helps kickstart your
metabolism and digestive system as well.
6. Reduce your salt intake
Consumed
salt retains water and makes your belly feels bloated. Before making a purchase
always make sure the nutrition label does not mention high sodium levels since
processed food consists of salt, added sugar and unhealthy fats.
7. Consume soluble fiber
Similar
to proteins, soluble fibers make you feel full for a few hours so that you
don't have to consume unneeded extra calories in your meal.
Soluble
fibers absorb water and form a gel that lowers fat absorption -- a good thing
for someone seeking to lose weight. You can find them in barley, nuts, seeds,
beans and lentils.
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