The Jakarta Post
Swapping carbs with proteins is one of the quickest ways to get rid of belly fat without additional exercise. (Shutterstock/File)
Stubborn belly fat can be incredibly frustrating, especially when we want to look our best.
Getting rid of belly fat has additional benefits, such as lowering the risk of heart disease, Type 2 diabetes and high blood pressure.
From Reader’s Digest, the list that follows details simple ways you can lose belly fat, without crazy fad diets or intense workouts.
Boost your protein intake
Swapping carbs with proteins is one of the quickest ways to get rid of belly fat without additional exercise. Protein can help maintain optimal levels of blood sugar by lowering production of insulin, a hormone that signals the body to store fats in the form of adipose tissue.
Try topping your salads with eggs, or adding cheese to your fruit. You can also try switching to healthier carbs such as whole-grain complex carbs and root vegetables.
Add coconut oil to your meals
Coconut oil consists of medium-chain triglycerides (MCTs), unlike many vegetable and seed oils that consist of long-chain triglycerides (LCTs). This property of coconut oil is what is believed to make it beneficial for overall health. MCTs are readily digestible and converted into energy by your liver as opposed to being stored underneath skin as adipose tissue.
Additionally, studies have shown that MCTs may boost metabolism, helping you get rid of belly fat.
Find an accessible stress reliever
Stubborn belly fat may be a result of chronic stress. Prolonged production of the stress hormone cortisol boosts our appetites, making us crave and seek comfort foods, slowing down our metabolism and promoting fat storage around the abdomen.
Finding a go-to stress reliever such as meditation or deep breathing can help reduce stress and belly fat.
Opt for green tea everyday
Green tea contains catechins that can speed up your metabolism and aid your liver in burning fat. Studies have shown that substituting your regular coffee for four to five cups of green tea can help you seriously lose belly fat.
Avoid buying processed green tea as it often contains added sugar, which can undermine any health benefits. Try to brew your own green tea and ditch sugar entirely, for maximum benefits.
Get enough sleep
Research has shown that sleeping for six to eight hours every night will keep your insulin and cortisol levels in check. In addition, allowing yourself enough sleep at night will give you adequate energy to burn calories during the day.
There are ways to even lose weight during sleep, such as keeping the room darker and cooler.
Add turmeric in your meals
Curcumin, the pungent anti-inflammatory spice derived from turmeric, has been found to support a healthy metabolism and is a great ingredient to add to your recipes to get rid of belly fat.
The next time you head to the grocery store, try looking for a turmeric extract that contains at least 95 percent curcumin.
You’ve heard this one before -- drink lots of water
Drinking adequate water every day helps to boost metabolism and reduce bloating caused by water retention. Replacing sugary, carbonated drinks with water can dramatically decrease your caloric intake, leading to overall weight loss.
Add a splash of lemon or lime to give your glass of water a different taste. (afr/kes)