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It takes a lot of effort and persistence to lose tummy fat. Following a balanced diet, in addition to a healthy lifestyle and frequent exercise, will help you lose those excess kilograms. According to John Hopkins Medicine, it is impossible to target abdominal fat directly when dieting. However, decreasing weight will help you lower your waistline and lessen the harmful layer of visceral fat, which is fat within the abdominal cavity that you can't see but raises health risks. Here are some simple ways to lose belly fat and have a toned, fit figure.

Tips To Reduce Belly Fat Quickly 

1. High-Protein Diet

Protein is an essential part of our diet, which promotes a healthy body. Eating good amounts of protein promotes fullness and curbs hunger. It also benefits the body by promoting muscle mass, improving bone health, and maintaining the overall body. Healthline states that high protein intake increases the release of the fullness hormone peptide YY, which decreases appetite and promotes fullness.

2. Avoid Sugary Foods

Consuming foods that are high in sugar can have adverse effects on our overall health such as diabetes, obesity, and heart disease among others. Excess sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar, Healthline reports.

3. Exercise Regularly

Exercise is essential for a healthy and fit body. WebMD suggests that the first step in burning off visceral fat is including at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help to reduce belly fat and liver fat. Some great cardio aerobic exercises for belly fat include walking, especially at a quick pace.

4. Avoid Refined Carbs

Healthline defines refined carbs as foods that mostly contain sugars and processed grains. They are empty calories and lead to rapid spikes in blood sugar and insulin levels. Consuming too much-refined carbs has been linked to obesity and excessive weight gain. They also lead to inflammation in the body. Therefore, Healthline suggests reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.

5. Get Adequate Sleep

Sleep is yet another key component that influences our general health and well-being. A good night's sleep is essential for maintaining a healthy physique. Several studies have linked sleep deprivation to weight increase, so get enough sleep on a regular basis to effectively manage your weight.

 

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)