In fact, when people talk about weight loss, they mean fat loss, and usually the fat they’re referring to is belly fat. You may want it gone for aesthetic reasons, but belly fat is also a dangerous health condition. Carrying that excess fat around the abdomen puts you at high risk from lifestyle disorders like heart disease, high BP, diabetes and, even, some cancers.
Eat lots of fiber-rich food
There are two types of fibre and both have a role to play in enabling fat loss. Soluble fibre, names thus because of its ability to absorb water, forms a gel-like substance that slows down the passage of food through your digestive system. It also improves the quality of beneficent bacteria in your gut.
Avoid High-GI Foods
This is a no-brainer. Everyone knows, by now how dangerous sugary foods are for our health. This includes most confectionery, sugar, and sweet drinks—including fruit juices.
Avoid foods that contain fat—especially trans fats
All macronutrient (protein, fat, carbs) rich foods contain calories. But the similarity ends there. One gram of fat contains 9 calories, which is more than double the calories in a gram of protein or carbohydrate.
Cut out or cut down on alcohol
Folks who like their tipple tend to quote studies that show the health benefits of alcohol. But bear in mind these benefits are not completely verified, and only effective when the consumption is small—no more than 330 ml of mild beers or a standard 30 ml measure of hard liquor or 150 ml of wine a day.
Eat adequate protein
Protein is known to induce a feeling for fullness, which keeps us from reaching for an extra helping. It does this by inducing the release of a hormone, known as the fullness hormone.Protein also raises your metabolic rate—the rate at which you body burns calories.
Drink more water
Water is a necessary ingredient for life itself. From a fat-loss perspective, there are many good reasons to quaff up. Water is a great hunger suppressant.
De-Stress
Stress plays a huge role in promoting fat gain. When you’re stressed the body releases a hormone known as cortisol—aka, the stress hormone.
Sleep
If obesity is a growing urban phenomenon, so is lack of self, and the connection is not coincidental. Lack of self tends to trigger cortisol, which as we’ve seen leads to the body to increase fat production.
Get moving
Aerobic exercise, also known as cardio exercise, is one of the most effective ways of burning off fat. Aerobic means with oxygen, in other words, you’re performing your activity without gasping for breath.
Perform resistance training
While cardio movements help burn off glycogen, the effects only last as long as the exercise is being performed or, at max, an hour or so after you’re done.
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