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![Best Way to Lose Belly Fat Quickly [10 Easy Tricks]](http://organicnutrition.com.bd/cdn/shop/articles/ONL_Website_-_Blog_1_19e000de-a276-42be-a0d8-d0b3236e3bd3_2048x.progressive.png.jpg?v=1730007492)
Are you looking for the best way to lose belly fat that won’t seem to go away? You’re not alone in this struggle, many people face the frustration of reducing belly fat. According to a report in 2020, 42% of the entire world's population is overweight, and it will be 46% by 2035 ( 1 ).
The extra belly fat can increase the risk of coronary disease, and the death rate from cardiovascular disease (CVDs). Also, obesity can increase cholesterol, blood pressure, sleep disorders, and type 2 diabetes ( 2 ).
While there's no magic to get rid of this problem, a combination of dietary and lifestyle changes can significantly improve it. In this guide, we’ll uncover the best strategies to help you finally shed that belly fat for good.
Achieving the goal of reducing belly fat requires a multifaceted approach. However, by making a few smart changes to your diet and lifestyle to burn belly fat. Here are the easiest 10 strategies to reach your health goal:
If you intake more calories than you take, then it leads to weight gain and increased fat. On the other hand, when you intake fewer calories than you burn, it helps to reduce your weight and body fat ( 3 ).
So, you can focus on low-calorie foods to lose your stomach fat. But do you know what low-calorie foods are in Bangladesh? Well, look at the list here we have included a comprehensive list that you incorporate into your die t ( 4 ):
Remember that most of the fruits, vegetables, lean proteins, and whole grains are low-calorie foods. So, you can fill your plate with these foods to lower belly fat.
Protein plays a crucial role in weight management. It helps you to feel fuller for a long time, that's why you can easily avoid overeating. Also, it helps build muscle, which can boost your metabolism and increase fat burning ( 5 ).
So, incorporate high-protein foods like beef, yogurt, nut butter, oats, cauliflower, broccoli, almonds, beans, lentils, etc. into your meals ( 6 ). By making protein a priority, you'll not only lose belly fat but also maintain your muscle mass as you slim down.
Fiber-rich foods can slow down your digestion and keep you feeling full. Also, it helps to nourish beneficial gut bacteria ( 7 ) and maintain a healthy gut . So, you should pay attention to high-fiber foods to maintain your belly fat and overall health.
Remember that soluble and insoluble are two different types of fiber. Healthline suggests eating only soluble fiber foods for weight loss ( 8 ). Oranges, oats, legumes, apples, carrots, avocados, sweet potatoes, etc are considered soluble fiber foods.
Another study from the Mayo Clinic claims that both dietary fibers—soluble and insoluble help to burn belly fat ( 9 ). Insoluble fiber foods are nuts, wheat bran, cauliflower, barley, leaf vegetables, brown rice, etc.
At Organic Nutrition , we suggest eating dietary fiber foods by focusing on the soluble fiber food. Because there is no doubt, these foods can help you to reduce your stomach fat. So, incorporate these high-fiber foods into your diet.
Reducing sugar intake, especially from sugary drinks and processed foods, can be one of the best ways to lose belly fat. Because excess sugar intake is a major contributor to belly fat ( 10 ).
So aim to reduce sugar intake from processed foods like candy, cakes, cookies, pies, cobblers, sweet rolls, pastries, etc. If you are addicted to sugary foods and beverages like carbohydrate drinks, then you should start by making small changes.
Aim for natural sources of sweetness like fruits and fiber-rich foods. Also, you can eat low-fat foods like peanut butter, yogurt, salad dressing, etc. ( 11 ). By changing these small eating habits and lifestyles, you can easily reduce sugar intake.
When the liquid forms of oils transform into solid form, these are called trans fats ( 12 ). These fats harm your health, like a higher risk of heart disease and increasing belly fat ( 13 ). You may intake these trans fats from different sources of your diet, like:
This complete list of trans fats contains partially hydrogenated oils, which are unhealthy for your body ( 14 ). But you can check ingredients before buying any products that might have trans fat. So, you should avoid these foods to reduce your belly fat and improve your heart health.
You might be shocked to know the reality, healthy foods can contribute to weight gain. Yes, you have heard the right sound, when you consume in large quantities, it might promote weight gain ( 15 ).
So, mindful eating and portion control are essential for weight loss. Start by using smaller plates, measuring your food, and avoiding second helpings. Over time, this can lead to a significant reduction in belly fat. So you can achieve your goal by paying attention to your body's hunger and fullness cues to avoid overeating.
A combination of cardio or aerobic and strength training exercises is the best way to lose belly fat ( 16 ). Strength training sculpts muscle, which helps to boost metabolism. While daily 30 minutes of cardio exercise like running, cycling, and swimming burn fat.
Moreover, you can incorporate abdominal exercises like 60-second planks, bicycle crunches, leg lifts, etc. These also help to balance daily activities and improve posture, and stability. So, let your belly back into perfect shape by exercising regularly.
Drinking plenty of water is often overlooked, but it helps you feel full and can boost your metabolism ( 17 ). Staying hydrated helps your body function properly and aids in digestion. Curbing food cravings effectively combats overeating and promotes healthier eating habits ( 18 ).
Water also helps to flush out toxins and reduce bloating , giving you a flatter stomach ( 19 ). So, aim for enough water intake according to your thrust, and consider drinking a glass before meals to help control your appetite ( 20 ). Replacing sugary drinks with water is an easy way to cut calories and lose belly fat.
Chronic stress can be one of the major reasons for weight gain, especially around the belly ( 21 ). Because chronic stress releases the hormone cortisol ( 22 ). So, managing stress is crucial for losing belly fat and leading a healthy lifestyle.
You can add stress-reducing activities to your daily routine like yoga, meditation, deep breathing exercises, or a walk in nature. Enough sleep is also essential in managing stress and preventing weight gain. By keeping stress levels in check, you can make it easier for your body to burn fat and achieve a healthier weight.
You haven't gained this extra obesity overnight, so you can't reduce it quickly. Yes, there are a few quick solutions, like supplements in Bangladesh. But remember, these may provide only short-term results.
So you shouldn't take any medicine without understanding its functionality and ingredients. We always recommend focusing on long-term goals and getting a doctor's help for losing belly fat. But it is difficult to stay focused and consistent during the journey of weight loss.
Here, tracking your progress, and celebrating small victories are very important to motivate yourself. With patience and persistence, you’ll eventually see the belly fat disappear and enjoy a healthier, fitter body.
Now you have reached the end of the 'best way to lose belly fat' blog. Here, we have provided 10 easiest ways to reduce your belly fat and overall health weight. Though there are no quick fixes, you can achieve your obesity-reducing goal by incorporating a holistic approach.
You should focus on a balanced diet, regular exercise, stress management, and adequate sleep. Also, staying hydrated, focusing on low-calorie, nutritious foods, and adding more protein, and fiber to your meals can help you.
Moreover, you should avoid extra sugar intake, sugary drinks, and alcohol from your lifestyle. Remember that, these are all general advice from Organic Nutrition. We have collected all information from various authentic online resources.
With consistency and perseverance, you can achieve a healthier, happier you!
You may lose your stomach fat quickly by taking unverified medicines or supplements from the local market. But it is not a sustainable solution, you should pay attention and work on it consistently to achieve your target stomach fat loss.
Burning belly fat requires a holistic approach. Cardio exercises, such as running, cycling, and swimming, and a healthy diet, burn the most belly fat by increasing your heart rate. Core exercises, like planks, crunches, and bicycle crunches, boost your metabolism and reduce belly fat.
While no specific foods can magically burn belly fat, certain nutrients can support weight loss. Incorporate these 5 foods that burn belly fat into your diet:
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