16 Proven Tips to Burn Belly Fat Effectively
When your body has the opportunity to function in the most optimal way, the (chance of) belly fat also decreases. That is of course easier said than done. Yet there are 16 proven tips that will please your body! And your long-term health too.
1. To measure is to know
As we now know, your weight and BMI do not say everything about the amount of dangerous visceral belly fat.
If you have your fat percentage measured (via your doctor, gym, health center) you will get a picture of your situation. On average, a fat percentage of 25-31% for women and 18-25% for men is a good ratio.
You can also measure your waist circumference to know if you are at risk for visceral belly fat. Women have a higher risk of unhealthy organ fat if their waist circumference is more than 80 cm, and in men the waist circumference should be no more than 94 cm.
2. Eat a varied and vitamin-rich diet
A varied and healthy diet improves intestinal function. The absorption of healthy nutrients and vitamins is then better. This counteracts the formation of belly fat.
3. Eat high fiber
Our digestive system and intestines benefit greatly from sufficient fiber. You can also reduce the risk of belly fat with that. With a fiber-rich diet, you stay full longer, your blood sugar stabilizes and your body comes into balance.
4. Reduce stress
By building in rest every day, you help your body to reduce the production of cortisol. This allows your blood flow, digestion and metabolism to normalize.
This counteracts the formation of belly fat. Try to have a daily rest period and make sure you take a calm and deep breath every now and then. Find a fun hobby or activity that will help you relax.
5. Try to exercise daily
Research indicates that daily (even low-threshold) exercise can provide health benefits. Your circulation, lung function and digestion benefit from it and it is also ideal for relaxing. This also benefits the reduction of belly fat. So leave the car more often and enjoy the outdoors.
6. Drink plenty of water
An advice that has been proven for centuries; drink 1.5-2 liters of water per day. Sufficient water ensures a healthy moisture balance and the proper disposal of any waste products.
The stomach, intestines, liver and kidneys improve considerably if you drink enough water. This helps against bloating and the formation of belly fat.
7. Avoid refined sugars
Added sugars provide our body with nothing but empty calories. Because sugar is added in so many products, you get a lot of it every day if you don't pay attention.
In addition to quickly getting too much kcal, your blood sugar level will also fluctuate throughout the day. The energy from the sugars you don't use is stored in fat cells.
Avoid added sugar to avoid the formation of belly fat.
8. Optimize your bowel function and digestion
In addition to a varied and fiber-rich diet, you can do something to boost your intestines and digestion. Eating fermented produce helps optimize gut flora. This makes the bowel function healthy and your body absorbs more vitamins and minerals. This also helps to reduce belly fat and even reduce bloating. Think of yogurt, sauerkraut, pickle, kefir and kombucha for example.
9. Get a healthy night's sleep
During our sleep our body is given the rest to recover. If you sleep little or badly, you will feel tired during the day. We are then more likely to eat something unhealthy, which causes our blood sugar levels to fluctuate even more. A healthy night's sleep therefore helps to reduce belly fat.
10. Moderate with alcohol
Investigate for yourself whether you can cut down on alcohol. In addition to the fact that alcohol is full of sugar and calories and it has no nutritional values for our body, the alcohol in a drink greatly facilitates the formation of belly fat.
Your body sees alcohol as poison; something that needs to be cleaned up immediately. Your liver will immediately start to detox. Your bile and kidneys work hard to neutralize and your digestion is temporarily shut down to save energy.
All other food and sugars from the drink are directly stored in the fat cells because there is simply no time.
Drink water after every glass of alcohol, try to slow your pace and avoid unhealthy snacks. Make sure you provide your body with extra vitamins, minerals and antioxidants to support you after you've had a drink one night.
11. Try strength training
Research shows that doing a short but intense workout (preferably strength training) activates your fat burning and metabolism for a long time. Ideal right.
12. Eat healthy fats
… And avoid the unhealthy fats, is actually right behind it. All fats in processed foods and fried foods increase cholesterol, blood pressure and the formation of belly fat. Healthy fats, on the other hand, ensure a healthy hormone balance, good digestion and a feeling of satiety for longer. Vary with fatty fish, avocado, olives, egg and, for example, full-fat quark. Yummy!
13. Avoid fast carbohydrates
Then you also prevent fluctuations in your blood sugar level. In addition, you are satiated longer if you only choose carbohydrates from healthy sources.
That saves a lot of extra snacking in between. Healthy sources are oatmeal, vegetables, brown rice, sweet potato and quinoa for example.
14. Try Intermittent Fasting (IF)
Research indicates that intermittent fasting, also called Intermittent Fasting, can boost your metabolism. That's ideal when it comes to burning belly fat. You can read here how you can best approach this.
15. Eat antioxidants
These substances ensure the renewal of cells, break down waste products and support the healthy functioning of the body functions. This also ensures that fat burning takes place in the right way and is therefore essential in the burning of belly fat. Some examples are green tea, broccoli, spinach, blueberries and grapefruit for example.
16. Provide enough protein
Proteins ensure the body's recovery and ensure a longer satiated feeling. Proteins are therefore very important during weight loss or to prevent the formation of belly fat. Healthy sources of protein are meat, fish, dairy and eggs, for example.
All in all, there are so many things you can do to reduce and prevent belly fat. In the field of nutrition, we have already sorted out everything for you and processed it correctly in a 28-day program.
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