Last Updated on 21/09/2020 by Steve Wanjie
How to Lose Belly Fat Content:
- Eat a lot of high fiber foods – Soluble fiber type
- Control Fat intake – especially the bad type
- Excess Consumption of Alcohol is Equal to Belly Fat gain
- How to Lose Stomach Fat with High Protein Diet
- Avoid Stress to Lose Belly Fat
- Sugar Could Lead to Belly Fat Gain – Cut Sugary Foods to Lose Weight
- Drink Water – Stay dehydrated to Lose Visceral Fat
- Use Physical Exercises and Activities to Lose Belly Fat
- EZ-XLIM Tablets – best weight management solution from USA
How to lose belly fat is a question I get asked a lot on our Weight Loss Kenya Facebook page.
Folks want to know how to reduce stomach fat because it makes their clothes feel tight.
Belly fat is an unwelcome nuisance, but you can do something about it, my friend.
Why do you need to lose Belly Fat?
The most important thing to know and take note of is; it is harmful.
Here is why visceral fat is harmful to your health;
According to Healthline.com, “this type of fat – referred to as visceral fat – is a major risk factor for type 2 diabetes, heart disease, and other conditions.”
Abdominal fat develops around your mid-section. The fat surrounds important organs such as your liver and pancreas.
Abdominal fat (belly or visceral fat) promotes long-lasting inflammation. This, could, in turn, lead to an increased risk of chronic diseases.
Something to keep in mind:
You could be thin (or slim) but still have belly fat. You don’t have to be overweight (or fat) to have visceral fat issues. Anyone could have belly fat.
In this article, we discuss effective ways to lose belly fat to set you free from a harmful health condition. The tips discussed here are science-backed. You are welcome to leave your comments at the bottom of this page. Thus, let us start the discussion.
1. Eat a lot of high fiber foods – Soluble fiber type
What is fiber?
According to livescience.com, “dietary fiber is a plant-based nutrient that is sometimes called roughage or bulk.”
According to Colorado University, “fiber can be put into two categories: soluble and insoluble fiber.”
Soluble fiber dissolves in water. While insoluble fiber does not dissolve in water. In this tip, we are discussing the soluble fiber for weight loss.
How does soluble fiber help to lose belly fat?
In your body, soluble fiber dissolves and becomes a gel-like substance. This gel-like substance helps to slow down digestion.
As a result, you feel full quickly. Because of the slow digestion, a fewer number of calories get absorbed into the body from the food.
Hence, soluble fiber helps decrease the number of calories that get absorbed by the body. The fewer calories that get absorbed into the body, the less the belly fat formed.
High fiber foods:
The following foods provide soluble fiber to your body;
- Brussels sprouts
Evidence that fiber helps in weight loss
American Journal of Clinical Nutrition:
The AJCN published a study report by The American Institute of Cancer Research in Feb 2020. The research was on Fiber and Weight control.
The AICR wanted to find out whether fiber helps in weight loss. This is what they found out;
“The AICR research has found out that eating foods containing fiber – no specific type – is part of an eating approach that protects against unwanted weight gain.”
The report continues to say, “The strongest evidence to decrease the risk of weight gain or having overweight shows that you should combine a diet high in fiber alongside other health habits, including being active, and a Mediterranean type diet.
2. Control Fat intake – especially the bad type
Which are the bad fats?
The bad fats are;
* Artificial trans fats
* Saturated fats
These fats cause weight gain, clogged arteries, and chronic diseases.
Sources of trans fats include:
– Fried foods
– packed snacks
– Factory produced foods
– Vegetable shortening oils
Sources of saturated fats:
While your body needs these fats you should eat in moderation. Too much is unhealthy.
- Red meat
- Chicken skin
- Whole fat dairy products
- Ice Cream
- Excess coconut and palm oil
Stay away from trans fats completely. Eat small amounts of saturated fats.
Safe or unsaturated fats should be in your diet instead
Unsaturated fats include:
- Olive oil
- Sunflower oil
- Omega 3 fatty acids
3. Excess Consumption of Alcohol is Equal to Belly Fat gain
If your drink alcohol in large quantities weekly you will gain belly fat. The point to note is – excessive consumption of alcohol leads to belly fat gain. Hence the “beer belly” associated with heavy alcohol takers.
What are the reasons making alcohol consumption a risk to health?
– is high in calories
– makes you feel hungry sooner
– it makes you want to eat more
– reduces the body’s ability to process carbohydrates and fat
– encourages the body to store fat as belly fat
– dehydrates the body
If you take less than one drink daily alcohol has no risk on your health. It is beneficial to take alcohol in moderation.
EVIDENCE that alcohol helps the body gain abdominal fat
National Institute of Health – UK
NIH is a UK government research organization. They did carry out research on the relationship between alcohol intake and belly fat gain. This is the result;
“Alcohol drinking in light-to-moderate amounts has been associated with reduced coronary heart disease risk. But heavy alcohol consumption leads to a significantly increased risk of developing central obesity – that is, excess fat storage around the waist.“
Abstain from alcohol completely.
4. Weight Management with High Protein Diet
How does high protein help your body manage weight?
According to PubMed and National Institute of Health, high protein;
- helps increase the release of fullness hormone PYY
- Hormone PYY decreases appetite thus you eat less food
- High protein increases your metabolic rate
- helps keep muscle mass during weight loss
- staves of hunger
Examples of high protein foods include:
- lean meat
- whey protein
These foods help decrease the amount of visceral fat around your waist line.
5. Avoid Stress to Lose Belly Fat
Many people want to learn how to lose belly fat but they don’t know that stress leads to abdominal fat gain. You will face stressful situations once in a while.
How you manage your stressful moments determine the level of harm it does to your health.
The stress hormone, known as cortisol, increases appetite resulting in increased fat storage.
How to reduce your stress levels:
- Practice yoga
- engage in things that make you happy
- engage in group activities
- avoid idleness
Stress is bad for your over health. Avoid stress to lose stomach fat.
6. Sugar Could Lead to Belly Fat Gain – Cut Sugary Foods to Lose Weight
All types of sugar are sources of abdominal fat gain. Even honey has sugar and can help gain stomach sugar fat.
Eat sugary foods in moderation. These foods include;
- Soft drinks
- processed foods
- real sugar
Excess sugar intake will lead to fat deposits around your waistline. A little sugar is not bad. If you can do without sugar consumption, cut it from your diet. This is good for your weight loss efforts and health.
7. Drink Water – Stay dehydrated to Lose Visceral Fat
Drinking up to eight glasses of water every day is good for weight loss. Drink water before meal times helps reduce the amount of food you eat.
This is because water makes you feel full at mealtime. The less food you’ve taken the more fat loss because the body has to burn stored fat to generate energy.
Has long as the body is well dehydrated you could lose belly fat through limiting food intake. If there is no fresh calorie intake, the body results in stored fat to generate the required energy.
Avoid juices and energy drinks because they contain sugar. Sugar is energy. The body will be grand to use the energy from sugar in a drink instead of burning stored fat.
8. Use Physical Exercises and Activities to Lose Belly Fat
Did you know that our ancestors as recently as 1700 had no cars, tractors, piped water, and gyms? And yet they were healthier, stronger, and fitter. The question is, why?
The answer is simple. They were more active than a 21st century man.
Thus you too need to be active:
- Walk more
- Do physical chores
- Go to the gym on a regular schedule
- Let your legs and hands do more.
- Lift weights
- Do aerobic exercise to lose abdominal fat.
“Aerobic exercise is an effective weight-loss method.” This is according to research from the National Institute of Health in the UK. “It is particularly effective at slimming your waistline,” the researcher adds.
All types of physical exercise are good for your well-being. So stay active to lose weight and especially fat around your waistline.
9. EZ-XLIM Tablets – best weight management solution from USA
What is EZ-XLIM?
EZ-XLIM is a weight management supplement. It comes in form of tablets. It is one of the easiest ways to lose weight. The supplement made from natural ingredients, customer review suggest its an excellent product.
Here is what the manufacturer says about their product:
“The best solution for food lovers, an easy way for a healthy life! EZ-XLIM , slim easily!”
What is EZ-XLIM made of?
Here are the natural ingredients the company uses to manufacture EZ-XLIM:
- Gymnema Extract
- White Kidney Beans Extract
- Citrus Aurantium Extract
What are the known benefits of EZ-XLIM to your health?
According to BF Suma, the supplement manufacturer, these are the benefits of EZ-XLIM:
- The supplement is a weight loss agent
- It checks (reduces) the absorption of fat in the body
- Stops the body from turning starch into fat
- Helps the body reduce absorption of sugar
- Improves the body’s rate of metabolism
- It reduces appetite for food
- It is good for diabetics
Are EX-XLIM weight management supplement tablets good for you?
The people who should take EZ-XLIM are:
- If you want to lose weight (or belly fat) this supplement is for you
- Patients who suffer from Hypertension
- Patients who are diabetics
How much does EZ-XLIM cost?
One bottle containing 90 tablets cost $47.50
How do you get EZ-XLIM?
You will not find the supplement in shops. It distributes through network marketing. You can only get it through introduction by members of BF Suma.
You call Maggie on +254 72072 54 69. She will introduce you to BF Suma. Then you can begin to enjoy the benefits of the supplement.
For more information:
For more information on this supplement call Maggie now 0720 72 54 69
Thanks for your visit
Founder – Dijito Marketing
Weight Loss Kenya – Facebook page
Steve Wanjie is a digital marketing specialist, SEO Expert, expert article writer, blogger, sex educationist, and businessman. He is the founder of Dijito Marketing and Laikipo.com. He works and lives in Nairobi Kenya.