Every body is a bikini body, but the stomach area is still a weight loss target for many folks around the world. But belly fat isn’t just something that we’re insecure about. It’s a harmful kind of fat known as visceral fat, and puts people at risk for heart disease, diabetes, and more.
To feel more confident about your abdominal area and your overall health, follow these must-know tips on how to shed weight quickly.
1. Fiber is key
Consume tons of fibrous foods, from steel cut oatmeal and flax scenes to avocados and Brussel sprouts. Fiber keeps your digestive system regular, which can also aid in losing weight. The kind of fiber is key too – you’ll want to look for soluble fiber when shopping.
2. Get to the cardio
Working out should be a part of everyone’s routine, but doing cardio exercises specifically is an effective way to lose fat and reveal those abs. Aerobic exercise is your friend, and should be performed before weights.
3. Strength/resistance training doesn’t bulk, it trims
Many people think that gaining muscle mass means bulking up, but weights are a fantastic way to get trim and toned. As a matter of fact, they complement most cardio routines, and can be completed in conjunction if you want that tummy tight and flat.
4. Put down the cocktail
Having that extra glass of wine is more impactful than you think. Alcohol doesn’t just make you Gian weight all over – it has a bias towards the stomach area. There’s a reason they call it a beer gut. If you cut back on your drinking, your waist size will likely decrease.
5. No trans fats
When hydrogen is pumped into unsaturated fats, you get the extremely unhealthy product: trans fats. This icky invention is banned from most food products nowadays, but they have been directly linked to inflammation, weight gain in the stomach, and resistance to insulin.
6. Consider intermittent fasting
You should never be regularly depriving yourself to lose weight, but by sticking with this unique pattern, you may find your waistline reducing, with additional mental clarity. A method that many people go for is fasting for 24 hours once weekly. Others fast for 16 hours daily and eat within an 8-hour time frame. Honestly, sometimes we forget to eat breakfast, so this might work out!
7. Get acquainted with coconut oil
Not only does it taste delicious, but coconut oil is probably healthier than most of the alternatives sitting in your pantry. This magical ingredient increases metabolism as it reduces the amount of stored fat in reaction to caloric intake. This evidence is still being developed, but it looks promising. Just remember that coconut oil is high in fats (they’re good ones, don’t worry) so adjust your portions accordingly.
8. Say hello to apple cider vinegar
It might taste intense in a shot, but this vinegar tastes good in salad dressing and other dishes. It can also be diluted in water or juice. ACV is known to house a multitude of health benefits, many of which fight illness and weight gain. Acetic acid ensures that the abdominal doesn’t store as much fat.
9. Switch from coffee to green tea
Coffee isn’t bad for you, but the heavy dairy and sugar that often comes with it is. Plus, coffee gives you a crash, which will only bring you out of control cravings. If you switch to green tea, you’ll still get that caffeinated boost, but will get the perks of a metabolism-boosting antioxidant called EGCG, or epigallocatechin gallate.
10. Hang out with healthy people
If your BFFs eat fast food on the regs, we’re not telling you to ditch them. But it can be tempting to have a lot of unhealthy foods around you, so consider developing a friend group at the gym, or a local juice bar, who have similar nutrition or weight loss goals to you. You can even try to be the agent of change with your partner, or your group of friends.
11. Go from carnivore to pescatarian
Fatty fish are very healthy – they’re high in protein and contain omega-3 faits, which aid in decreasing visceral fat and protect you from illness. Stay away from red meat and replace it with fish such as sardines, salmon, and mackerel. Being pescatarian, or someone who eats vegetarian food along with seafood, has lots of health benefits and advantages.