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Don’t hold back your belly fat

Will these clothes fit me anymore ? My tummy can’t be tucked in.

belly fat

Shedding belly fat is a goal for many people. You’re probably familiar with the basics: eat healthily and exercise regularly. But visceral belly fat can lead to various kinds of diseases like type 2 diabetes, heart disease, and other conditions. Let’s peek into the article to learn how to burn that extra fat. 

Causes of Belly Fat

Don't hold back your belly fat
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What causes belly fat? Well, here are a few factors that can contribute to it. 

• Eating too many unhealthy foods

• Lack of exercise

• Stress

If you’re struggling with belly fat, it’s important to address these issues and make some changes to your lifestyle. There are plenty of tips and tricks out there to help you lose weight and get healthy, but it takes commitment and perseverance to see results.

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Exercise Considerations

Don't hold back your belly fat
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When it comes to exercise, there are a few things you need to consider. The first is that you should mix things up so you don’t get bored. That means alternating between cardio and strength training. You also want to make sure you’re doing the right kind of cardio. High-intensity interval training is a great way to torch calories and belly fat.

Strength training is important, too. You don’t have to spend hours in the gym lifting weights, but adding a few basic moves to your routine can help burn fat and tone your body. And finally, don’t forget about your diet. What you eat is just as important as what you do in the gym when it comes to losing weight and burning belly fat.

Eating Healthy Fats

You’ve probably heard that you need to eat healthy fats if you want to lose weight. But what does that mean, exactly? And how do you go about incorporating healthy fats into your diet?

Good fats are essential for weight loss because they help you feel fuller and longer. When you eat healthy fats, your body is less likely to store excess fat because it doesn’t need to. Plus, good fats provide your body with essential nutrients that can help boost your metabolism and promote overall health.

So how do you get these healthy fats into your diet? Here are a few tips:

  • Addition of olive oil or avocado to your salad
  • Enjoy a healthy fat-rich breakfast with eggs or yogurt
  • Consume probiotics acts as enhancers to the immune system, improves gut health also aids in weight regulation 
  • Green tea, a caffeinated beverage packed with antioxidants and epigallocatechin gallate (EGCG), activates metabolism. Combination with exercise is just a booster
  • The acetic acid contained in Apple cider vinegar effectively lowers blood pressure along with other health benefits. Make sure to dilute it in water, as undiluted vinegar erodes the enamel of your teeth
  • Replacing fruit juices and sweetened beverages with unsweetened iced tea or lime water tones your belly
  • Snack on nuts or seeds
  • Include oily fish like salmon or trout in your diet 2-3 times per week
  • Substitute unprocessed and refined flour with wholesome grains 

Consider Intermittent Fasting

Don't hold back your belly fat
Image by Tumisu from Pixabay

If you’re looking for a way to lose belly fat, you might want to consider intermittent fasting. It’s basically when you eat all your meals within a certain timeframe and then fast for the rest of the day.

There are a few different ways to do intermittent fasting, but the most common is the 16/8 method, which involves fasting for 16 hours and eating only during an 8-hour window.

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There’s some evidence to suggest that intermittent fasting can help with weight loss, and it may be especially effective for shedding belly fat. One study found that men who did intermittent fasting lost more weight and fat than those who didn’t.

Don’t Forget the Fiber

Fiber is an essential nutrient, as most people don’t consume enough of it. And it just so happens that it’s also one of the best things you can eat if you’re trying to lose belly fat.

Fiber helps to keep you feeling full, so you’re less likely to overeat, and it also helps to regulate blood sugar levels, which is important for weight loss.

The two types of fiber are soluble and insoluble. Both are important, but soluble fiber is especially good for weight loss because it helps to slow down digestion.

Some good sources of soluble fiber include oats, chia seeds, flaxseeds, and avocado. Insoluble fiber can be found in foods like wheat bran, nuts, and dark leafy greens.

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Get Enough Sleep

You might not know this, but one of the best things you can do to lose belly fat is to get enough sleep. Not getting enough sleep leads to the production of cortisol, which increases belly fat.

So how much sleep do you need? Adults require anywhere between 7 and 8 hours of sleep per night. In case you’re trying to lose weight, you just need even more. A study done at the University of Chicago found that people who slept for 9 hours per night had lower levels of cortisol and other stress hormones, which means they were better able to burn fat.

So if you’re serious about shedding belly fat, make sure you’re getting enough sleep.


So don’t beat yourself up if you have a little belly fat. Just follow these tips, and you’ll be on your way to losing it the right way in no time. Remember, it’s important to be patient and to stick with your routine because results don’t happen overnight. But with a little hard work and some dedication, you’ll be on your way to the body you’ve always wanted.

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Written By

Spoorthi Nagur is an Intern at Empire Weekly. She was brought up in Bangalore, Karnataka. She is currently pursuing her bachelor's degree in Medicine and Surgery. Penning down her thoughts to express herself. She likes writing poetry and crafting content. Her recreational activity includes photography, sports, and philosophical learning. She is keen to be versatile who aspires to keep learning consistently.

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