6 simple ways to lose belly fat.

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Belly fat is everyone’s number one enemy. Belly fat is not just a problem because it can look bad.

In fact, having lots of fat in the abdominal area is strongly linked to diseases like type 2 diabetes and heart disease.

For this reason, losing belly fat has massive benefits for your health and can help you live longer.

Here are 6 scientifically proven ways to get you to your ideal waist size;

1.Limit Alcohol Consumption.

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Kenya being a prmarily drinking country, we have to tackle the important facts first. To lose your belly fat, what you drink is as important as what you eat. Alcohol from time to time is OK. But forget about losing your belly fat if you drink beer & sweet alcohols daily.

To lose your belly fat, what you drink is as important as what you eat. Alcohol from time to time is OK. But forget about losing your belly fat if you drink beer & sweet alcohols daily.

Image result for alcohol kenya

Beer drinkers always have a pear shape: belly fat & man boobs – especially as they get older. Alcohol also stresses your liver which has to overwork to clear the toxins. This can get in the way of building muscles.

Drink alcohol 10% of the time. Example Friday & Saturday night. Normal alcohol consumption, not the get drunk. Rest of the time: water, water with squeezed lemon, green tea, etc. Either that or forget about losing your belly fat.

2. Eat Less Carbs. 

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You need carbs for energy. Problem is that most people eat way more carbs than they need. Your body will stock the carbs it doesn’t need as fat. And this is often how you get belly fat.

Unless you’re a skinny guy who needs to gain weight, lower your carb intake. Keep eating fruits & veggies with each meal. But cut back on potatoes, pasta, rice, breads, … Eat these post workout only.

3. Get Stronger.

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Strength training builds muscle mass, prevents muscle loss and helps fat loss. The Squat & Deadlift work best to build strength.

  • Your lower back keeps you upright from the back. Your abs from the front. Both muscles will work hard during heavy Squats & Deadlifts at keeping you from collapsing under the weight.
  • Squats & Deadlifts allow you to stress your body with heavy weights, working all your muscles from head to toe. This helps getting stronger quickly and building muscle fast, including ab muscles.

Spot reduction still doesn’t exist, so Squats & Deadlifts won’t burn your belly fat directly. However they’ll strengthen your abs and lower your waist size.

4. Avoid salt

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To minimize water retention, lower your sodium intake. This means you need to avoid salt. You can flavour your food with other herbs and spices instead.

5. Drink water

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Have adequate water to flush away those toxins. This will give you dual benefits of a glowing skin and a flat tummy. Drinking water does not only mean having gallons of water in a day, but also drinking healthy drinks like green teas with anti-oxidants and fresh vegetable and fruit juice.

6. Don’t eat sugar and avoid sugar-sweetened drinks

Added sugar is very unhealthy. Studies show that it has uniquely harmful effects on metabolic health .

Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in significant amounts .When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat.

Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly and liver .

Some believe that this is the primary mechanism behind sugar’s harmful effects on health. It increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems .

Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories.

Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving .

Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.This includes sugar-sweetened beverages, sugary sodas, fruit juices and various high-sugar sports drinks.


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