In February 2020, the US News reported that the BMI (Body Mass Index) of the people in the US is more than 30, whereas the ideal BMI should be between 18.5 and 24.9. According to research by the CDC or Centers for Disease Control and Prevention, the higher obesity rate may fuel health-related issues like diabetes, cardiovascular diseases, and cancer. Most of the body fat gets accumulated near the belly and buttocks. But there are some best ways to lose belly fat without dieting.
Ideally, it will help if you make some simple lifestyle changes to lose overall body weight. Excess weight may hinder your progress in achieving the desired body fitness. If you take practical steps in losing weight, you will notice a significant weight loss in a few months. Here’s how you can achieve the fitness goal and lose belly fat.
Switch to a High-Fiber Diet
Various fruits, vegetables, and whole grains are rich in fiber content. It is an ideal option to switch to eating healthy food items rather than consuming junk food. Beans, nuts, barley, and oats contain both soluble and insoluble fiber.
Fibrous foods are known to aid in the smooth digestion process. They are also helpful in eliminating stomach-related problems such as irregular bowel movements, gastric issues, or non-secretion of the digestive enzymes.
Avoid Fasting
Many health experts suggest consuming light-healthy snacks every two hours. This makes our body realize that there will be no hindrance to energy supply. When you opt for intermittent fasting, the body starts building assets.
In this process, the body stores excess fat to convert it into energy later. In some cases, it works, if you have a fast-metabolic rate. But people who have a slower metabolism, suffer a lot in losing weight due to fasting.
Cut the Intake of Sugar
If you wish to lose belly fat soon, then you must stop consuming sugar completely. Soda drinks, ice-creams, fruit juices, milk-shakes, candies, puddings, cakes, cereal bars, or other processed foods contain high amounts of sugar.
Sugar, if not broken down efficiently by the body, is stored as fat. Your primary aim should be avoiding sugary foods to prevent the storage of fats in the body.
Staying hydrated is also one of the best ways to lose belly fat without dieting. Water flushes out the toxins and maintains the ideal temperature of your body. Consuming water at different intervals has a good psychological impact. It makes your body feel full, and you avoid consuming more snacks. It is known to be the best and effective way to lose body fat in a short span.
Make your Diet Protein-rich
People say fast, but health experts say eat. And it is true, you must eat to lose weight, just that you must include all the major nutrients in your diet. Protein is one of the essential components that help in a faster breakdown of fats.
The more you consume a protein-rich diet, the faster you will lose belly fat. You also must have noticed that the fitness experts drink protein shakes after a workout. The reason being protein helps in building lean muscle mass and burns the fat cells.
Watch your Portion-size
Portion-size is just another psychological game. When you eat in larger plates, you tend to eat more. Practice using smaller bowls and plates, it will look full with limited food, and you will also consume it to a satiating point. Smaller portions of food contribute a lot to the weight-loss regime.
Exercise Daily for At Least 30 Minutes
Moving your body is crucial. Many US citizens live a sedentary lifestyle, which is the reason for an increasing obesity rate. Take out thirty minutes of your daily schedule and workout at home. You need not join a gym or aerobics classes to lose weight.
Watch some indoor workout videos online and exercise at home. Once you notice the difference in your body shape, it will motivate you to work out for extra minutes.
Get Enough Rest
When you are sleeping, the body starts the functions of wear and tear. It repairs the worn-out tissues & cells and replaces them with new ones. Hence, it is necessary to sleep for a minimum of six to seven hours to improve bodily functions. The fats are also burned to a maximum level in this process of wear and tear.
Sleep deprivation increases the calorie intake leading to weight gain. Create a time-table and stick to it until you achieve the desired results. After following the schedule for 21 days, you will automatically get accustomed to the sleeping pattern.