How to Lose Belly Fat Without Losing Weight

Ever wondered if it was possible to lose belly fat without losing your whole body weight? If yes, then be sure to read this article to the end as it could be a game-changer for you.

Belly fat isn’t a sign of sluggishness or bad health, but a symptom of a serious health problem. A particular type of belly fat(visceral fat) is a major risk factor for type 2 diabetes and heart disease. This should be enough reason to trigger you to do all it takes to lose that belly fat.

One thing you should know is losing fat in this area is quite difficult so it involves consistency, perseverance and work.

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Below are some important secrets to help you lose belly fat without losing your weight

1. Eat a lot of soluble fiber to lose belly fat

Soluble fiber takes in water and as a result, forms a gel that helps slow down food as it passes through your digestive system. Soluble fiber help with belly fat loss by making you full thereby reducing your calorie absorption.

Source of soluble fiber include;

2. Increase Protein Intake to lose belly fat

The importance of protein in weight management cannot be overemphasised. High protein intake also promotes fullness as a result reducing your appetite. If you don’t like beans, it’s time to fall in love with them.

Make sure you start adding some of these protein to your meal;

• Beans
• Eggs
• Meat
• Fish

3. Reduce Alcohol intake

News flash! Beer belly is not a myth. It is a known fact that people who drink alcohol have more belly than those who do not drink. You don’t necessarily need to give it up outrightly but cutting back on alcohol can help reduce waist size.

4. Avoid Sugar-sweetened Beverages and Fruit Juice

Sugar-sweetened beverages are rich in liquid fructose, which in turns make you gain belly fat.

Fruit juice on the other hand does provide vitamins and minerals but contains equally high sugar like that found in soda and other sweetened beverages.

So it is time to cut down or completely avoid those carbonated drinks, fruit juice and alcoholic punch.

5. Reduce your Stress Levels to lose belly fat

Some of you might be wondering how stress is related to gaining body fat but the sad truth is it triggers adrenal glands to produce cortisol(stress hormone) and high cortisol levels increase appetite which drives abdominal fat storage.

Want to manage and improve your stress levels, start doing pleasurable things. Personally, I find playing football and sleeping pleasurable. In other words, do what relaxes you more often.

6. Try Intermittent fasting to lose belly fat

Fasting sure does help reduce weight loss and belly fat. Personally, I confirmed with the just-concluded Ramadan and Length fasting. Intermittent fasting is different from Ramadan and Length but it has proven to be a popular method for weight loss.

Intermittent fasting is an eating pattern that cycles between periods of eating and periods of fasting.

There’s some evidence that intermittent fasting, and fasting in general, may not be as beneficial for women as it is for men. So immediately you experience any negative effects, please stop fasting.

7. Regular Exercises/Training

Almost everyone would prefer to lose belly fat without having to spend time in the gym but the reality is to achieve a quicker and faster result, one must add exercises to the whole weight loss process.

Some exercise to consider are;

• Walking
• Cycling
• Jogging/Running
• Swimming
• Weight lifting

8. Reduce Water Retention and Bloating

Water retention happens when the body is holding excess fluid and that makes you heavier and bigger.

Bloating on the other hand makes the belly look bigger

Things to do to reduce water retention and bloating include;

• Reduce salt intake
• Increase intake of vitamin B6
• Reduce intake of refined carbs
• Eat Potassium-rich foods(potatoes,sweet potatoes,cucumbers,bananas,oranges)
• Drink plenty of water

Foods with Refined Carbs

Refined carbs can also be termed simple carbs or processed carbs. There are two main types;

• Sugars: Refined and processed sugar such as sucrose
• Refined grains: They are grains that their fibrous and nutritious parts have been removed. The biggest source is white flour.

In simpler terms, refined carbs have had almost all of their fiber, vitamins and minerals stripped off. This is why they are termed “empty calories”. They have a high glycemic index and food with a high glycemic index promotes short term fullness that lasts for about an hour. This leads to overeating and that increase the risk of obesity and belly fat.

The main sources of refined carbs are;

• White flour
• Breakfast cereals
• Snacks
• White bread
• Sodas
• Pasta
• White rice

However, not all carbs are bad. Some are extremely healthy and are great sources of fiber, vitamins, minerals and other beneficial plant compounds.

Some sources healthy high-carb food include;

• Banana
• Oats
• Oranges
• Sweet Potatoes
• Apples
• Blueberries

Takeaway;

Losing belly fat is no miracle as it always requires some effort, commitment and perseverance from your end. Following the aforementioned tips, you will be able to lose belly fat without losing weight.

All that is required of you now is to put them in action.

Discussion:

Tell me about your biggest challenge when it comes to losing belly fat in the comment section.

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