15 Daily Habits That Blast Belly Fat
Are you trying to get more in shape? Maybe you want to be able to breathe easier or maybe you might like to get rid of excess weight. No matter who you are, your health matters. If you have excess belly fat, this could increase your risk of developing health issues such as heart disease, diabetes, stroke, and many others. The good news is there are numerous ways that you can start blasting belly fat. You can start by implementing these 15 daily habits into your life as soon as possible.
1. Ditching the Diet Soda
How many diet sodas have you been drinking? Maybe you thought it would be better for you than regular soda. However, research shows that people who drink 2 or more diet sodas each day have an increase in their waist size that was 6 times bigger than those who didn’t drink diet soda at all. Diet sodas are filled with artificial sweeteners and other unhealthy ingredients. The artificial sweeteners trick your body into believing that sugar is coming into your body which increases your insulin levels. This makes your body go into fat-storing mode instead of fat-burning mode.
2. Eating 3 Balanced Meals
If you want to get rid of excess belly fat, one of the things you can do is to eat 3 balanced meals every day. Some experts believe that eating many smaller meals every day will help with weight loss. However, recently, experts are finding that snacking in between meals adds to the abdominal fat. If you have been snacking a lot between meals, wean yourself off and start eating 3 balanced meals each day instead.
Polyunsaturated fats are great for getting rid of excess belly fat. They reduce the storage of fat and improve your insulin metabolism. Walnuts are a great polyunsaturated fat for weight loss. A 1-ounce serving has about 13 grams of this type of fat. You can add them to a salad, oatmeal, or other meals to help increase the chances of losing weight.
4. Forgetting HIIT
Many people are doing HIIT (high-intensity interval training). They believe that this is going to help with their weight loss. While any exercise could potentially help you to lose weight, HIIT might not be the best option for getting rid of belly fat. Experts are finding that aerobic exercise – 45 minutes at a time/3 days each week – can help you to lose excess belly fat.
5. Beans, Beans, and More Beans
If you are looking for a magic pill that is going to help you lose excess belly fat, beans are that pill. They are filled with soluble fiber that can reduce abdominal fat accumulation. Research shows that for every 10-grams of soluble fiber you eat every day, you can reduce visceral fat by 3.7% in 5 years. If you eat ½ a cup of beans every day, this can help you lose weight.
6. Drinking Green Tea Instead of Coffee
Green tea has been known to help with weight loss for some time. If you drink green tea throughout your morning it can help you to lose weight around your waist. Coffee can make you gain weight. The difference between these drinks is that green tea has catechins, a type of compound that helps more fat to be released from fat cells. By drinking coffee, you might double the visceral fat in your belly.
7. Unrefined is Best
It isn’t just carbs that cause an increase in belly fat. It is the type of carbs that do this. Research shows that those who eat 3 or more whole grain servings each day (wheat, brown rice, quinoa, or oats) have 10% less fat in the belly than those who eat mostly refined carbs.
8. Pepper Added to Meals
Piperine – commonly known as pepper. This has been used for many years to help treat numerous health issues such as tummy problems and inflammation. If you add pepper to your meals, it can help to reduce the creation of new fat cells. This can help decrease your body fat, cholesterol levels, and waist size.
9. Coconut Oil Instead of Other Cooking Oils
If you are looking to blast your belly fat, you should use coconut oil instead of other cooking oils. Research shows that 2 tablespoons of coconut oil each day can lower your waist circumference by approximately 1.1 inches in 1 month.
10. Dark Chocolate Can Help
Research shows that moderate amounts of dark chocolate can help you to lose excess belly fat. If you eat 1 – 1-ounce service each day of dark chocolate, this can help to reduce your BMI and weight. This is due to the flavonoids it has. These reduce inflammation and increase the antioxidants in the body.
11. Fewer Sugary Drinks
There are many sugary drinks that can add to your belly fat, not just soda. If you are drinking a lot of sugar-filled juice, Powerade, and other sugary drinks, this could cause you to gain weight. Some better options are sparkling water, water with a couple of drops of orange juice or lemon juice, and plain water.
12. Eating More Pulses
Some pulses are chickpeas, lentils, dried peas, and beans. Eating more pulses can help you to lose weight. While these won’t help you lose a ton of weight, they can improve your health and assist with your overall weight loss journey.
13. Using More Spice
If you want to reduce the number of calories and sugar in your diet, you can replace these things with spices. Vanilla extract and cinnamon would taste great added to a lot of foods.
14. Getting More Calcium and Vitamin D
Research shows that calcium and Vitamin D can help aid with weight loss, especially when trying to lose belly fat. In fact, studies have been done that show people who take vitamin D (100 IU) and calcium (350 mg) each day had a better chance of losing belly fat when compared to those who don’t take these supplements every day.
15. Begin Meals by Drinking Water
You might already know that water can help you to lose weight. However, did you know that you should be drinking water before each one of your meals? This can help you to lose weight even better. Adults who drink 16 ounces of water before their meals can lose much more weight than those who just start eating. This is because the water helps you feel fuller, so you don’t eat as much food.
These 15 daily habits can help you to blast your belly fat. Whether this is the beginning of your weight loss journey or you have been going at it for a while, let these daily habits help you to achieve your weight loss goals.