Sticking to a regimented diet plan for a prolonged period can be very challenging. Research studies have shown that more than 9 out of 10 dieters fail to lose weight. Even those who successfully diet, usually have to face off with the human bodies evolutionary attempts to store additional energy.
Researchers have found that bodies of individuals who are severely overweight works against them as they try to lose weight; the more weight they lose, the more their metabolism drops, making it very hard for them to lose more weight.A research study carried out by the NHS found that 73.6 percent of Black adults included in the study were obese or overweight – this was the highest percentage out of all ethnic groups that were included in the study. Fortunately, there are a few things that you can do to get rid of the belly fat without having to diet. Here are a few tips:
- Reduce Your Stress Levels
High-stress levels can make you gain more belly fat as it triggers the adrenal glands, which make cortisol – the stress hormone. Researchers have found that when you have high cortisol levels, your appetite increases, and this will significantly increase fat storage. To reduce your stress levels, take part in pleasurable activities that relieve stress, for instance, by practising yoga and meditation.
- Cardio Exercises
Cardio is one of the most effective ways of burning calories and improving your health. Research studies have shown that cardio can reduce belly fat. Regular and intense cardio workouts can help you shed a few kilos and get rid of your belly fat.
- Replace Your Cooking Oils with Coconut Oil
Coconut oil is the safest and healthiest fat that you can use for cooking. Research studies have shown that the medium-chain fats that are found in coconut oil will boost your metabolism and reduce the amount of fat that you store. Controlled studies have also shown that it can help in abdominal fat loss.
- Resistance Training (Lifting Weights)
Weight lifting or resistance training is very essential when it comes to gaining and preserving muscle mass. Based on research studies that involved individuals with fatty liver disease, type 2 diabetes, and prediabetes, weight lifting can be beneficial in belly fat loss. Resistance training is more effective when combined with cardio.
- Get Enough Sleep
Sleep is essential for different aspects of our health, including weight. Research studies have shown that individuals who fail to get enough sleep usually tend to gain more weight, including belly fat.
A research study that took 16 years and had 68,000 women participants, found that those women who slept less than 5 hours every night were considerably more likely to gain more weight as compared to those who had 7 hours of sleep each night.
Sleep apnea – the condition where breathing stops intermittently at night when sleeping- has also been linked to excess visceral fat.
- Don’t Drink Too Much Alcohol
When consumed in small amounts, alcohol is not harmful to our bodies. Research studies have shown that drinking too much alcohol can make you add on more belly fat.
Heavy alcohol consumption has been linked to an increased risk of developing central obesity – excess fat storage around your waist. Reducing alcohol consumption can help you reduce your waist size.
You should drink alcohol in moderation or consider abstaining from it completely.