14 Scientifically Proven Tips To Quickly and Easily Burn Body Fat (3 of 5)

Go for healthier beverages

The choice of beverages plays a crucial role when it comes to your health. Consuming sugar-sweetened beverages such as juice and soda come packed with high calories and no nutrition. On the other hand, replacing those with healthier alternatives can easily help you in getting rid of that excess fat on your body.

Alcohol – one of the most commonly consumed beverages – has a very high calorific value and affects your inhibitions, which makes you eat even more. Further, both alcohol and sugar-sweetened drinks have shown to have increase belly fat significantly. Just by limiting these two beverages, you can cut down on the number of empty calories you consume.

Instead, you can go for healthier options such as green tea or water.

In a 12-week study, people who drank 500ml of water before having their meals were able to get their weight reduced by 2 kg, compared to people who didn’t.

Another great option to consider is green tea. It contains both antioxidants and caffeine, which significantly reduces belly fat and helps in maintaining good metabolism. For instance, in a study involving a group of 12 people, participants were able to burn fat by 12% more when they consumed green tea, as compared to cases where they were given a placebo.

Even if you can swap two or three servings of those unhealthy, high-calorie beverages with a cup of green tea or water, you can drastically increase your capacity to burn fat quickly.

Summary – By swapping out unhealthy, high calorie beverages with healthier options like green tea and water, you can help reduce belly fat a lot quicker.

Increase cardio

Aerobic exercises, more popularly known as cardio, involves working out in a way that trains our lungs and heart. Cardio exercises are one of the most effective ways to reduce body fat.

For instance, a review of over sixteen studies found that doing more cardio helped in getting rid of belly fat more quickly.

Other studies have shown that carrying out cardio exercises helps in gaining muscle mass and decreasing overall body fat to a large extent.

And it is not that you have to do cardio for long spells at a stretch. Simply doing around four to five hours of cardio a week can help you reach your desired fitness goals with ease. Some of the best cardio exercises are walking, cycling, running, and swimming. Do try these and burn your belly fat a lot quicker!

Summary – Numerous studies have shown that people who cardio regularly lose more belly fat. It helps in reducing waist circumference, and also gain muscle mass.

Reduce the consumption of refined carbs

Foods having refined carbs are perhaps the worst possible food type if you’re planning to lose weight. These refined carbs are found in foods such as pasta, pizza, and pastries, and should be avoided at all costs.

When food items are processed, the refined grains lose all the germ and bran, which results in a finished product that lacks any kind of nutrients or fiber. Further, refined carbs are very high in the glycemic index, which makes your body go through crashes and spikes of blood sugar levels, leading to an increase in hunger.

Studies have also shown that refined carbs not only result in increased belly fat but can also cause a number of other health conditions, such as type 2 diabetes and heart disorders.

On the other hand, a diet that involves whole grains is associated with low body mass index and a smaller waist circumference. Whole grain foods take longer to digest, and keep you feel full for longer periods, which then affects the calorie intake.

A study that was carried out on a group of around 2900 people found that people who chose to consume refined grains usually had a higher percentage of belly fat, while those whose intake of whole grains was more were relatively healthier with less belly fat.

So, in order to get rid of that belly fat, you should restrict the amount of the refined carbs in foods such as pastries and other processed foods. Instead, you should swap them for healthier, whole grain foods such as quinoa, buckwheat, oats, and barley.

Summary – Refined carbs lack essential nutrients and fiber. Further, they are high in the glycemic index, which causes severe crashes and spikes in the blood sugar levels, leading to more food intake. Consuming refined carbs also increases the belly fat percentage significantly.