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How to Boost Metabolism and Burn Belly Fat - Weight Loss Guide

Updated: Jun 12, 2022


The Ultimate Guide For How to Boost Metabolism and Burn Belly Fat



A thin layer of fat wrapped around your belly is quite normal. Almost everyone has some belly fat despite how slim they may appear.



The problem arises when the amount of this accumulated fat in the belly exceeds the optimal level and becomes a nuisance to deal with.



You've come to the right place if you're looking to deal with this issue and downsize your waistline. Keep reading further to learn about all you need to know about getting rid of the extra calories, weight loss, and being able to burn belly fat.




Burn Belly Fat – How To Deal With It?



A plump belly with lots of fat built up around the waistline doesn't give you one of the most appealing figures. Even more, it is associated with many health hazards that need to be dealt with.



Regardless of what inflated the size of your waistline, whether the junk you've been snacking on, your hormones, or your sluggish self, you now need to make an active, diligent effort to get rid of all the extra kilos and liberate yourself from the risks of chronic diseases.




Boosting Metabolism



Losing weight is not a piece of cake, and it just can’t happen overnight and requires a lot of diligence to reach your target weight. It is vital to understand your metabolic rate and work to accelerate it simultaneously to make your flat belly goals achievable to help you in the fat-burning process.



A higher metabolic rate helps your body in burning more calories and thus regulates the fat stored in your body. With a rapid metabolism, accumulating excess visceral and abdominal fat is much lower.



Strategies to Boost Mechanism and Burn Belly Fat



Now that you know that boosting your metabolism and attempting to shed those extra calories go hand in hand, we have compiled some effective tips and hacks to rev up your metabolic game and attain slimmer waistlines.




Take A Protein-Rich Diet



If you're looking to maintain healthy body weight, incorporate plenty of proteins into your diet. The good idea is to replace your high carbohydrate food items with lean protein sources such as fish, nuts, eggs, chicken meat, legumes, and low-fat dairy products.



Our body burns calories more rapidly when absorbing and processing proteins relative to the carbs and fats in our meals. This results in a higher metabolic rate, which increases by 15-30% and burns up to 80-100 more calories.



Consuming protein-rich foods make you feel fuller. You eat a lesser quantity of food and take in fewer calories.




Add Some Spice To Your Foods



Suppose your taste palate enjoys a tinge of spicy food. In that case, its effect on your body can be beneficial since spices amp up your metabolism.



Spices comprise natural chemicals that can kick start your metabolism, even for a short period.



We're not talking about highly spicy food here, but adding green chilies or red chili powder in moderate amounts to your curry’s, vegetables, rice, and soups would add flavor to your meals and boost the rate at which your body burns calories.




Get a Dose of Black Coffee



You'll undoubtedly love this tip to boost your metabolic rate if you're a coffee fanatic. Extremely rich in caffeine, coffee would make you feel rejuvenated, instantly improving your mood, enhancing focus, and re-energizing your body.



Still, it would also contribute highly to elevating your metabolism, losing weight, and maintaining a healthy body.



Research indicates that caffeine can increase the Resting Metabolic Rate by 3-11%, with larger doses having an even elevated effect.




Control Your Intake Of Carbs



Eating a carb-rich diet, especially refined carbs, can have detrimental effects on your body. Since refined carbs contain processed starchy components, the body burns the calories slowly, lowering the metabolic rate.



This way, our body accumulates more calories, and the result - is a visibly fat belly.



Regulating your carb intake can play a positive role in losing fat and getting rid of that unwanted belly fat.



As part of a balanced diet, consume healthier options of carbs such as brown rice, whole wheat, bran cereal, and bajra to get sufficient nourishment while burning excessive calories.




Eat Regular Meals



Your body gets accustomed to your lifestyle, and your metabolism functions accordingly. If you eat large portions of food at a time, practice intermittent fasting or starve for a long time, the metabolic rate slows down.



Your body burns calories slowly, and stores more significant quantities of fat for later use.



A healthier way to go about it is to eat sufficient portions of a balanced meal at regular intervals with some wholesome snacking. This helps maintain a steady metabolic rate, aiding in the rapid burning of fats.




Stay Hydrated



We cannot undermine the importance of water to keep our body mechanisms functioning well.



Water is needed by the body to process and burn calories and maintain an optimal metabolic rate. An inadequate intake of water or any other healthy liquid results in a slackening metabolic rate.



Drinking water almost half an hour before you have your meal can help control your weight as it makes the body feel full, curbing hunger, so you end up eating less.



A study comprising middle-aged, overweight, and obese participants found that people who drank water before each meal lost 44% more weight than the group that didn’t drink more water.



If you choose to drink cold water, it will result in an even more rigorous calorie-burning effect. The body would have to go an extra mile and use energy to heat the water.




Sip in Some Green Tea



With its healthy composition of caffeine, catechins, and epigallocatechin gallate (an ingredient known to speed up metabolism), a few cups of green tea every day can rapidly accelerate your metabolism, aiding you in losing as well as maintaining weight.



Not only does green tea recharge your energy, making you feel light after a wholesome meal, but its incredibly low-calorie count contributes to the overall well-being of the body by burning the excessive fat stored in your body quite rapidly, giving you a slim waistline and toned thighs.




Say No To Sugary Foods And Drinks!



Sugars and body fat tend to have a direct relationship. The higher your sugar intake, the more evident it would become in your body, and the result - is a bulging belly.



Sugars contain high amounts of fructose and are known to be highly detrimental to the body if consumed in abundance. Refined sugars, especially candies, bakery items, pasta, sweetened drinks, and sodas, need to be avoided.



Research indicates that these sugar-filled food and drinks result in significant weight gain.

These unhealthy elements in our diet are not only a cause of weight gain but can be even more detrimental to your health, resulting in chronic diseases such as diabetes, liver failure, heart disease, and obesity.



The case is even worse with sweetened beverages due to their high sugar content. They take even longer to process, so the body stores them in the form of fat.



Say no to sodas, beverages, and punches!




Get Adequate Sleep



Believe it or not, getting sufficient sleep has a significant impact on our health. Sleeping for at least 7 to 8 hours at night is vital to maintain optimal functioning of the body's physiological and cognitive functions.



Bodyweight is also influenced by the duration and quality of a person's sleep. Studies have found that people who sleep for 5 or fewer hours tend to accumulate an excess of visceral fat.



Now that you know that sleep deprivation can be a significant cause of your weight gain and that flappy belly, put an increased focus on your sleep cycle to lose weight and maintain optimal health.




Take Apple Cider Vinegar Daily



Though not very pleasant to the taste buds, Apple Cider Vinegar contains Acetic Acid, which is known to have impressive health benefits, including losing weight.



From reducing blood sugar levels to controlling blood pressure and killing off harmful bacteria in the body, it is also known to eliminate abdominal fat storage noticeably.



It is recommended to drink 1-2 tablespoons of Apple Cider Vinegar diluted in a glass of cold water to attain moderate weight loss. Proponents of this regime claim that it helps curb appetite and burn fat.



Do not consume the vinegar on its own, as the strong acid can erode the enamel on your teeth!



Minimal amounts of the acid are safe to consume to deal with the obese bellies and observe evident results.




Monitor Your Stress Levels



Taking stress can lead you to gain weight due to its relation to hormone levels. The adrenal glands release the stress hormone cortisol, increasing your appetite and elevating fat storage around the abdominal region.



Some people tend to develop an eating disorder due to abnormal levels of cortisone in the body: the result is - Accumulation of belly fat.



Unhealthy eating patterns caused by stress are detrimental to the body, leading to disturbed metabolism and weight gain.



A research study conducted in 2015 on several women found that women with some sort of stressors burned approximately 104 fewer calories than relatively stress-free women.



Accumulated together, this would result in an 11-pound weight gain in one year. Take some time to engage in soothing and relaxing activities to divert your mind from the problems around you.



Practicing yoga, meditation, a walk in the garden, and coffee with friends can effectively relieve stress.




Do Not Skip Your Regular Exercise



In addition to following a healthy, nutritious diet plan in your routine, do not miss out on your exercise regimen in an attempt to lose some excess weight and stay fit.



Exercise has a lasting impact on your body, keeping you rejuvenated throughout the day. If you can't directly jump to the strenuous workout sessions, incorporate some steady cardio such as running, jogging, swimming, and cycling in your routine, so your belly fat begins to melt away.




Conduct Resistance Training



To maintain a healthy body mass, your muscles need some robust movements. The key to staying fit is not just eating a healthy, balanced diet but also exerting your body in some form of exercise.



Resistance Training or weight lifting is a vital body mechanic to preserve and gain muscle mass. This weight loss strategy is also known to effectively impact people with chronic diseases such as Type 2 Diabetes and fatty liver disease.



If you're looking to shed some visceral fat, resistance training can be one of the most effective ways to get rid of that fat belly.



According to research, Resistance training causes an average reduction of 1.4% body fat percentage and 0.55kg body fat mass in healthy adults.




Amp Up Your Workout Game



The goal of rigorous workout sessions is not just to form big muscular packs. Still, it helps in stimulating the metabolic rate of your body.



The intensity of physical exercise conducted would affect the metabolic rate accordingly and trigger some weight loss.



High-intensity workouts such as strength training or grueling aerobics would activate the muscles in your body and give you a relatively elevated metabolic rate.



It is vital to develop some muscles to escape from the constant fat buildup even when you're not engaged in any physical activity.



People with muscular bodies have a higher resting metabolic rate, so their body is constantly involved in utilizing calories even when they're doing nothing.



To get rid of that fat belly, try out more vigorous gym sessions, or incorporate some robust jogging amidst your walking session to temporarily boost your metabolism.




Incorporate Soluble Fiber into your Diet



A key to staying healthy is consuming a balanced diet to benefit from all the nutrients.



Soluble fibers that soak up water as they pass through your digestive system, forming a gel-like substance, play an essential role in slowing down food, healthy bowel movements, and preventing constipation.



If you're struggling to lose belly fat, consume these fiber-rich food sources, including legumes, flax seeds, oats, barley, and berries. These are excellent sources of food that curb your cravings for excess calories by making you feel full to eat less.



Soluble fibers also regulate the number of calories absorbed from food. Helping you to lose weight, these fiber-rich food sources also help fight against accumulating belly fat.




Choose Your Fats Wisely



Most packaged foods such as margarine, spreads, frozen foods, and commercial baked goods contain some quantity of trans fats. Hydrogen is pumped into the unsaturated fats such as soybean oil to make these fats, which are detrimental to your health.



They also contribute highly to abdominal fat gain by causing inflammation, heart diseases, and insulin resistance. It is, therefore, extremely vital to stay away from these unhealthy ingredients, whether you're seeking to lose weight or not.



On the other hand, Omega 3 Fatty Acids play a beneficial role in regulating the body's metabolic rate. With its thermogenesis composition, Omega 3 Fatty Acids play an active role in burning excess fats in the body.



Choose your diet wisely. We highly recommend taking in an adequate proportion of these fatty acids in the form of chia seeds, walnuts, and salmon.



Its far-fetching benefits would keep your body refined by boosting blood circulation around the body and preventing inflammation.




KEY TAKEAWAY



Now that you know all the key strategies to boost your metabolism and eventually get rid of belly fat, keep in mind that the journey is not simple. It will help if you put in conscientious efforts, sincere commitment, and presence to achieve your weight loss goals.


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