One of the most researched terms on Google today is ways to lose belly fat or exercises to lose belly fat fast, and it has countless search results. Everyone knows someone who swears by a particular method or trick for losing belly fat fast. All this information can be confusing, making it essential for you to be guided by a specialist.
It is also important to note that all of this information is often scientifically incorrect. You should not believe it unless it is backed by a scientific study, usually done at universities. When working with a dietitian, they use these studies to create a more personalized nutrition experience.
As a result, Kounsel Live hosted a session with Dietitian Dorothy Dawn to discuss the best ways to lose belly fat. These easy tips are unique methods for belly fat removal proven by studies.
Side effects of weight gain and belly fat
Increased weight gain is one of the primary factors contributing to the development of major diseases. A side effect of excess abdominal fat includes an increased risk of experiencing the following:
Dietitian Dawn stressed the effect of belly fat on sleep and how it affects quality sleep.
How sleep affects weight gain
When trying to lose weight, you must pay attention to the amount of sleep you are getting, as it is as important as your diet and activity level. Sleep affects how fat cells are broken down and converted to energy.
Studies have also shown that sleep deprivation negatively impacts body metabolism. Adults who sleep for only 4 hours per night are at an increased risk of being obese. This may be because sleep affects ghrelin and leptin, the hunger-controlling hormones.
Also, getting too little sleep might make you tired, reducing your desire to exercise. It has been shown that sleep deprivation lowers physical activity levels, lowering sleep quality. Lack of sleep can also lead to daytime weariness, making you less inclined to move and more likely to be sedentary.
So, if you are looking for the best ways to lose belly fat, you should pay close attention to your sleep pattern. While it varies from person to person, an average person needs between 7 and 9 hours of sleep every night.
5 Best Ways to Lose Belly Fat
Here are 5 of the best ways to lose belly fat healthily. These methods have been proven by research to work.
1. Use simple botanical supplements
Supplements like metabolism boosters, thermogenic tea, etc., help you lose belly fat fast by regulating your appetite and mobilizing the carbohydrates you eat to be burnt as energy instead of being stored as fat.
You can also take diluted apple cider vinegar in place of supplements first thing in the morning. Talk to a professional for guidance on the best weight loss supplements.
2. Do cardio exercises
Cardio exercises increase your heart rate and blood flow, making them a proven method for reducing body fat and enhancing health. You'll see better results if you alternate between low and high-intensity workouts.
You do not have to work out until you pass out. Instead, you can do fasting cardio, where you do your cardio exercise before eating. Your body burns fat as energy on your fasting cardio and not food.
More crucial than the intensity of your workout is the frequency and length of your routine. Dorothy recommends doing 1 hour of fasting cardio 6 days a week. These exercises include walking, brisk walking, and jogging.
3. Avoid white foods
Many white foods are unhealthy because they have been excessively processed, are heavy in carbs, and have fewer nutrients than whole food options, which are more nutritious.
Some white foods to avoid include white bread, white sugar, white pasta, white rice, and white potatoes. You can achieve a more nutritious diet that aids in weight loss and restores blood sugar balance by removing white foods from your diet.
However, you may eat white foods on cheat days. Have one day of the week when you eat any food to satisfy your cravings. You can also use Cinnamon or Stevia as a replacement for sugar.
4. Watch what you drink
This is like what was said about white food. Most people ignore what they drink, so they consume a lot of sugar and calories. That is even more problematic as the body quickly absorbs the sugar in liquid foods, leading to a spike in your insulin levels.
When your insulin levels go high, your fat-burning process slows down.
5. Practice intuitive eating
Weight loss is not all about dieting or exercising as the best ways to lose belly fat; you also need to listen to your body and hunger cues.
Although following an eating regimen is good for you, your body lets you know what it wants you to eat. When this happens, be sure to satisfy the craving while ensuring that you do not go overboard. If you pay attention to your hunger and eating cues, you will find that the body regulates its feeding.
One way to healthily satisfy your cravings is to substitute what you are craving with a healthier version of the food. For example, if you are craving garlic bread on a day that is not your cheat day, you can add some garlic dressing to your salad plate.
What is the best way to lose weight?
The best way to lose weight is to lose it slowly. Although the trend is that most diet/weight loss plans help you to lose weight fast, it is an unhealthy way to lose weight.
Your weight loss plan is healthy if you lose half-pound of your body weight weekly. That means that you are not shedding muscles. Maintaining a healthy weight through gradual weight loss also improves your metabolic rate, helping you lose weight and keep it off.
About Dorothy Dawn
Dorothy Dawn is a dietitian and former bodybuilder who has helped thousands of people learn healthy eating and maintain an active lifestyle. Feel free to reach out to her on the Kounsel app.
