Below, we've compiled ten easy-to-follow steps that can help melt that middle away. From introducing more protein and soluble fibre into your diet, to adding resistance training to your workouts, it shouldn't be long before you're saying bye bye beer belly, hello fab abs!
1. Drink less alcohol
Yes, it can be very tempting to reach for the merlot at the end of a particularly taxing day at the office, but studies show that alcohol is one of the main offenders when it comes to storing belly fat. Consider this: if you consume just two glasses of wine an evening, that's an extra 72,000 calories a year, which equates to 20 pounds of fat.
Alcohol contains a very high amount of 'empty' calories, which don't have any nutritional value. Women are more likely to store the fat created by surplus calories on their hips, thighs and arms, men store it on their tummy, hence the 'beer belly'.
If you're keen on reducing your tummy fat quickly, it's advised that you cut out alcohol from your diet completely. If that sounds too severe (life is for living, right?), then aim to drink cut down your intake by capping the volume you drink in one sitting to one or two glasses.
2. Eat a high protein diet
There's a good amount of evidence to suggestion that protein is key to losing tummy fat. Firstly, it releases the hormone PYY, which helps to send a message to your brain that you're full. A dollop of protein in a meal should help you avoid overeating.
Many observational studies prove that people with a higher protein intake have lower levels of belly fat. It also raises your metabolic rate, making you more likely to build muscle during and after exercise.
Try to get a serving with every meal: breakfast, lunch and dinner.
3. Reduce your stress levels
Stress causes your body to gain fat because it triggers the release of the stress hormone cortisol, which in turn increases your appetite.
How do you relieve stress? To an extent, the answer is personal – we're all different – but studies consistently show that getting out in nature and regular bouts of meditation work to reduce our anxiety.
4. Don't eat a lot of sugary foods
Calorie for calorie, sugar is different to other food groups such as protein, complex carbohydrates, and fat, because it confuses your normal appetite controls and causes your body to produce fat. Refined sugars are often hidden in a plethora of different products that you wouldn't expect such as fruit juices. Make sure to check the labels before eating the products.
Source: https://www.telegraph.co.uk/health-fitness/body/10-ways-lose-belly-fat/
