Reduce belly fat easily: If you want to melt that belly fat but don’t have time for proper diet plans or extensive workouts etc, then this post is just for you, As I will share with you 5 proven ways that are just Amazing for Fat Loss. Extra fat on the body not only looks bad but is also an invitation to problems like fatty liver, type 2 diabetes and high blood pressure. So let’s talk about the way to reduce it.
5 Simple and smart ways to reduce belly fat:
1. Add an acid
If you add an acid along with your meals, the chances to reduce belly fat increase by 40% per cent. See when we eat food, our body converts it into glucose. Simplistically, the more glucose in the blood, the more body fat will be. If we reduce this glucose spike, body fat will automatically come down and an acid does that effectively. Studies have shown that 1 tablespoon of apple cider vinegar diluted with a tall glass of water, if consumed before a meal reduces the glucose spike by almost 34%.
In an interesting study, two groups were given the same pasta to eat. One group consumed vinegar first and then pasta while the other group directly ate it. The People who consumed vinegar had a much lower glucose spike compared to the other group. However, it’s neither practical nor advisable to drink vinegar before each meal. Studies show that even if you drink a glass of vinegar water just once a day, let’s say before breakfast, the acetic acid in the vinegar will slow down the absorption of carbohydrates. This works for other acids like citric acid and lactic acid as well.
2. Get the order right
You might be surprised to know that just changing the food order helps a lot to reduce belly fat. In 2015, a study conducted on diabetic patients to check the effect of food order revealed surprising results. One group was given bread first, then chicken, and finally salad at the last. The other group is in the opposite order. And there was a huge difference in the glucose spike, almost by 75%, even though the two meals were exactly the same. The only difference was in the order they were eaten. The red line is for the ones who ate the salad last while the blue line is for the ones who ate the salad first.
It’s amazing how by just changing the order of the same meal, you can increase the chances of losing fat by more than 50%. But how does this happen? Scientists have found that when we start our meal with a plate full of vegetables, the fibre in veggies coats our intestines creating a sort of protective mesh, a kind of shield on the walls of the intestines. That shield slows down the speed at which the rest of the meal will be absorbed in your bloodstream and you will get constant energy for a longer time. This keeps you full for longer and prevents unhealthy food cravings.
3. Move after eating
This is the most preferred way to reduce belly fat. In 2016, there was a study done on diabetic patients. One group of patients was suggested to walk for 30 minutes at any time of the day. The other group was asked to walk lightly for just 10 minutes after the meals. The study concluded that a 10-minute light walk after a meal is superior to a 30-minute walk at any other time.
That’s because when we eat, our body converts food into glucose. And if that time we move our muscles, that glucose will be readily used by the cells. Now, you need not do any rigorous exercise. Just do simple things. Walk around, you can do the dishes or clean your room. It’s as simple as that. So move your body lightly for just 10 minutes within 1 hour of eating a meal and you will be surprised with the results.
4. Don’t Eat Naked Carbs
What I mean by that is don’t eat carbs alone. Carbohydrates are made up of glucose molecules. Studies show that when we eat something which is mostly carbs, the glucose spike is much higher as compared to when it is combined with other macronutrients like protein, fats and fibre.
This makes sense as to why it is always recommended to eat whole grains over refined grains like maida. Because maida is nothing but wheat which was stripped of its fibre. Now it is mostly carbs. On the other hand, whole wheat has carbs but with fibre intact. Studies have proven that if we combine protein or fats with a carb-rich meal, the chances of putting on body fat are reduced by a huge 80%.
5. Don’t Compromise on your sleep
We all know that sleep is important but you will be amazed at how major impact it has on fat loss. When we compromise on sleep, two things happen. First, there is a hormonal change. In 2008, a major study concluded that sleep deprivation decreases the leptin hormone the satiety hormone and increases the ghrelin hunger hormone. The study said that when people compromise on their sleep quality, the satiety hormone decreased by 18% while the hunger hormone increased by 28%. It was also observed that people who didn’t sleep well ate 300 to 400 calories extra in each sitting. So prefer day shifts and never compromise on your sleep. This can be a game-changer.
So, in a nutshell, to reduce belly fat easily have a tablespoon of apple cider vinegar diluted in a tall glass of water before breakfast. For lunch or dinner, make sure that you eat a plate of salad. Lemon juice can be sprinkled on dinner. During snack time, try to eat something which has fibre protein and fats, and not just carbs. Prefer whole foods over refined foods. After every meal walk or lightly move for 10 minutes. Sleep at regular times and sleep well. Just simple things done smartly can boost the rate at which you lose fat without altering your diet too much.
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