Emma Jackson 
How to lose belly fat fast – The belly is usually the first area to be affected when there is too much fat in the body. While even people with flat abs have and need some belly fat, too much of it can have serious negative effects on your health.
Deep belly fat, also known as visceral fat, is needed to provide a protective cushion around your internal organs. When it is too much, it negatively affects the functionality of the same organs it was meant to protect. This may lead to diseases like type 2 diabetes, high blood pressure, heart disease, among others.
Getting rid of dangerous body fat and getting your body back in shape may seem like a daunting task for many. With the following tips on how to lose belly fat fast, it suddenly becomes a lot easier:
1. Eat plenty of high-fiber foods
Any fitness expert worth their salt will tell you that the secret to getting a slimmer stomach lies in adding a whole lot of fiber to your diet. Fiber absorbs water to form a gel that slows down the movement of food as it passes through the digestive system.
Studies show this promotes weight loss by keeping you feeling full for a longer time. This reduces the amount of food you eat on a daily basis. It also decreases the amount of calories absorbed by your body. Excellent sources of fiber include avocados, Brussels sprouts, legumes, flaxseeds, among many others.
2. Avoid Trans Fats
Trans Fats are created when hydrogen is pumped into unsaturated fats like soybean oil. They can be found in some spreads and kinds of margarine, and other food products that have partially hydrogenated oils on their ingredients list.
Trans fats have been linked to heart disease, inflammation, insulin resistance, and obesity. Make a point to read food labels carefully and stay away from any products that have trance fats.
3. Cut back on the alcohol
Alcohol has been known to have some health benefits when taken in small amounts, but seriously harmful when taken in large amounts over a long period of time. Observational studies link too much alcohol to excess storage of fat around the waist and belly area.
The good news is that you don’t have to give it up altogether. You only need to limit the amount of alcohol you drink to levels that will not harm your body.
4. Stack up on the proteins
When it comes to weight control, your body needs all the protein it can get. High protein intake leads to more release of the fullness hormone which makes you feel full faster and decreases your appetite. Protein also helps you retain your muscle mass during the weight loss journey and boosts your metabolic rate.
A lot of observational studies have shown that people on high-protein diets have less abdominal fat than those on lower-protein diets. Protein-rich foods include fish, meat, eggs, dairy, and others.
5. Reduce Stress Levels
According to research, stress can make you gain abdominal fat by triggering your adrenal glands to release cortisol, also referred to as the stress hormone. High cortisol levels will only result in increased appetite and a lot of stress eating. Cortisol also drives fat to your abdomen as opposed to other parts of the body.
There are many ways to overcome stress including meditation, yoga, spending time with friends and family, engaging in fun activities, hobbies, among others.
6. Cut back on sugar intake
Sugar contains fructose which, when consumed in excess can lead to various chronic diseases like fatty liver disease, type 2 diabetes, heart disease, and obesity.
Observational studies have shown a relationship between increased belly fat and high sugar intake. It is important to know that not just refined sugar causes fat gain. Even healthy sugars like real honey should be consumed in moderation.
7. Try some Berries!
If you must satisfy your sweet tooth, you don’t have to turn to refined sugars. A lot of people don’t know this, but berries can help you get a slimmer waistline in no time.
Plus they are sweet too! Berries are loaded with powerful antioxidants which help reduce inflammation throughout your body.
Berries like raspberries, strawberries, blackberries, and blueberries are also loaded with the antioxidant pigment resveratrol which helps reduce belly fat buildup. According to research from the University of Michigan, rats on a berry-rich diet shaved off a significant amount of their belly fat compared to a control group.
8. Sleep it off
Sleeping is vital to many aspects of your health, including weight regulation in your body. A good night’s sleep is one of the easiest and most effective ways to shed off that extra fat around the belly and waist area for good.
According to a study conducted on thousands of women for over a decade, those who slept for 5 hours and less gained more weight than those who slept for at least 7 hours. Sleep quality is also important as sleep disorders such as sleep apnea have been linked to excess visceral fat.
9. Eat fish regularly
If you want your belly fat gone fast, try swapping out your usual protein sources with fish. According to studies, fish is rich in omega-3 fats that help reduce visceral fat.
People who eat fish regularly shed weight faster and have an easier time keeping it off. Fish also has lower calories than the equivalent amounts of chicken or beef. Aim to get about 3 servings of fish every week from great fish types such as salmon, sardines, herring, mackerel, and anchovies.
10. Try Intermittent Fasting
Intermittent fasting is becoming increasingly popular for people interested in losing a few pounds. It is an eating pattern with cycles of eating and fasting periods. This method focuses more on when you eat and less on what you eat.
Depending on your preferences, you can go for a 24-hour fast once or twice per week, 16-hour fasts daily, or any other method that works for you.
Intermittent fasting helps you lose weight by reducing your calorie intake from the fewer meals. It also changes hormone levels to facilitate weight loss. Studies show that intermittent fasting can help lose 3-8% abdominal fat in 6-24 weeks, which is a large amount compared to many of the other weight loss methods.
