7 Quick Ways to Unleash Stomach Fat

Distended stomach ilustration

The end of 2019 is getting closer.  Is shrinking a distended stomach one of your resolutions at the beginning of the year?

Affairs of 'burning' belly fat is not as easy as burning chicken at the end of the year celebration.  However, shrinking a distended stomach is not impossible.

Instead of continuing to try new diets, there are actually easy ways to reduce belly fat.

1. Maintain a calorie deficit 

The calorie deficit is basically burning more calories than we eat. However, if you want to be more specific, it is recommended the amount of deficit of 500 calories per day to lose weight of 0.5kg per week. However, you should maintain an intake of at least 1,200 calories per day. Less caloric intake than that amount will have an impact on physical and mental functioning. 

2. Incorporating High Intensity Interval Training (HIIT)

In general, the higher the intensity of exercise, the higher the calories are burned and continue to burn even though we finished exercising. High intensity interval training will help you to maximize the Excess post-exercise oxygen consumption (EPOC, informally called afterburn).

3. Consume lots of dietary fiber

Raising your dietary fiber intake will help you lose more fat. The problem is, many people do not consume enough dietary fiber every day.
Fiber foods will help reduce weight because it can facilitate the digestive system and make you full with few calories.
This will prevent most meals that potentially increase blood sugar.

4. Do not reduce carbohydrate intake

This is different from the assumption many people, carbohydrates should be reduced when wanting to lose weight. The good news, starch flour and complex carbohydrates are very important. Including foods such as beans, green bananas, and others can increase the body's metabolism.
Because it requires more effort to be converted into energy. Complex carbohydrates like whole grains and vegetables are equally important because they contain high nutrients. 

5. Avoid processed foods

Eating non-processed foods will provide the essential nutrients needed for the body and exclude unwanted fat.

6. Avoid stress 

When you often experience stress, cortisol levels will soar. Stress hormones stimulate appetite and make people more likely to eat unhealthy foods.

7. Sleep eight hours

Sleep and weight gain are closely related, more than we think so far. Sleep deprivation often leads to starvation and inhibits muscle repair at night. The body will then produce more cortisol and will undermine your weight loss efforts.   

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