With the extra time that we are spending at home, our new quarantine lifestyles may mean eating larger, heartier portions with the homecooked meals. Over these recent weeks, some of us may have packed on a few extra pounds, particularly around the belly area. Apart from making your clothes feel tighter, belly fat can have serious harmful health effects on your body.
Although losing belly fat can be difficult, Beauty Med offers professional treatments that can help with the body contouring journey. In addition, you can also try out a number of home remedies on how to get rid of belly fat quickly. These remedies are mostly simple lifestyle adjustments that can be made to your daily routines. With enough commitment, the weight loss effects will accumulate, leading to a reduced belly size after just a short period of time.
Here are the ten best ways on how to get rid of belly fat quickly at home:
1. Do home aerobic exercises
Aerobic exercises are effective in getting rid of belly fat, burning calories, and improving your overall health. The consistency and duration of your exercises are more important than the intensity. The aerobic exercises prevent the regaining of belly fat after weight loss. They also help to combat low blood sugar levels, inflammation, and metabolic abnormalities associated with excess belly fat.
2. Perform resistance training
Resistance training is also known as strength training or weightlifting. These exercises are essential for gaining and preserving muscle mass. The resistance training can also be beneficial for people trying to get rid of belly fat. Before you pick up weights, make sure you consult with a certified personal trainer and ensure you are doing the exercises properly.
3. Reduce stress levels
We are currently living amid stressful times during the pandemic, filled with lots of anxiety and uncertainty over the unknown. Stress triggers the production of a hormone known as cortisol, which is produced by the adrenal glands. In some cases, a high cortisol level is linked with an increase in appetite. As a result, this can make you gain abdominal fat.
To get rid of the belly fat, you should engage in activities that relieve stress, such as meditation or yoga. When meditating, do not sit on your bed. Just find a comfortable sitting position, close your eyes, and focus on your breathing. This home remedy will help you rewire how your brain perceives stress.
4. Drink lots of water
Sometimes, you might mistake thirst for hunger. Instead of getting another snack, take a glass of water first. You can drink standard purified water if you want a nutrient boost. Alternatively, you may drink alkaline water, which also prevents weak bones. Either way, remember to drink water at regular intervals, which can help to curb any unnecessary snacking.
5. Eat a high-protein diet
Eating a high protein diet increases the release of PYY (peptide YY), which is the fullness hormone. This, in turn, decreases one’s appetite. Protein also raises one’s metabolic rate and can help to retain muscle mass during weight loss. Observational studies have shown that people who eat high-protein foods tend to have less abdominal fats. Always strive to include a good source of protein, such as eggs, fish, meat, dairy, or beans in each of your meals.
6. Take plenty of soluble fibres
Soluble fibres absorb water, resulting in the formation of a gel that slows down food passage through the digestive system. This type of fibre helps you feel full longer, so you eat less. It also reduces the number of calories that your body absorbs from food. Avocados, flaxseed, brussels sprouts, blackberries, shirataki noodles, and legumes are all excellent sources of soluble fibres.
7. Reduce carbs from your diet
You should put a restriction on your carb intake, which reduces your appetite and leads to less abdominal fat. Try your best to avoid refined carbs like sugar, white bread and candy. Replace these foods with healthy carbs like vegetables, whole grain, or legumes. When buying whole wheat bread, pay attention to the labels. It might be loaded with unnatural additives and high fructose corn syrup, which is 20 times sweeter than sugar!
You may find it useful to keep track of your carb intake, precisely what you eat and how much you are eating. You might think that you are eating “low carb” meals, but you might overestimate if you don’t actually monitor your food intake. Track your meals for a while to optimize the diet.
8. Cut back on sugary foods & trans fats
You should avoid sugary foods, because the fructose present in sugar is associated with a few chronic diseases, especially when consumed in large amounts. These diseases include obesity, fatty liver disease, and type two diabetes. There is a relationship between an increase in abdominal fat and high sugar intake. Although honey is a healthy sugar, this should be consumed in small amounts since it can lead to belly fat gain.
Similarly, trans fats should be avoided because they can cause heart disease, insulin resistance, inflammation, and belly fat gain. Also called hydrogenated fats, trans fats are mainly found in packaged foods, spreads, and margarine. Always read the ingredients carefully to avoid such products. Instead, switch to diets high in monounsaturated fats.
9. Reduce your alcohol intake
Although many liquor stores remain open during the pandemic, you should be mindful about any alcohol intake in terms of your abdominal fat. When consumed in smaller quantities, alcohol does have some health benefits. However, too much of it can be harmful. Plus, alcohol is linked to increased belly fat. Limit the amount of alcohol you take in a single day, or even abstain from it altogether.
10. Use coconut oil instead of cooking fats
Coconut oil is among the healthiest fats. The medium-chain fats in coconut oil can boost metabolism, which decreases the amount of fat that the body stores in response to the high-calorie intake. Two tablespoons of coconut oil per day are enough to boost the loss of belly fat.