A double belly is more than just an annoyance that makes your clothes feel tight or look weird. So how can you get rid of double belly fast?
Studies have shown that double belly is hazardous. In fact, the most harmful fat accumulation in the body is visceral fat; the main health conditions, such as type II diabetes, heart disease, and even some cancers, are closely linked to visceral fat.
HOW LONG DOES IT TAKE TO GET RID OF A DOUBLE BELLY?
The amount of time it takes to make a visible difference in your stomach rolls depends on the amount of fat you have at the moment. If you have a large amount of fat around your abdominal area, you can see results quicker than someone who is already very lean.
This is because it is easier for the body to kill fat cells. After all, there are more fat cells to burn.
Most people can see improvements in the size of their double belly is around two weeks. The easiest way to track these adjustments is to use a measuring tape to perform routine measurements.
HOW DOES ONE GET A DOUBLE BELLY IN THE FIRST PLACE?
Subcutaneous fat, the fat that you can touch, lies between the skin and the abdominal walls. When this fat accumulates, it becomes loose and flabby, which causes the stomach to roll.
Not only are stomach rolls unsightly, according to research, but they also raise the risk of developing preventable diseases such as diabetes, heart disease, and certain cancers. You can’t remove this fat by merely exercising your abdominal section.
However, you can get rid of your double belly by making dietary adjustments and doing workouts that will shed weight in your body.
HOW TO GET OF THE DOUBLE BELLY FAST
GET SUFFICIENT SLEEP
According to research, sleep duration and quality are directly related to BMI changes in the body. This is especially so in people who are below 40 years old.
People who get 5 hours of sleep or less have a greater BMI increase than those who get 6 hours or more of sleep daily. Therefore, studies recommend that you get 7 hours of sleep to reduce the accumulation of visceral fat.
Overstressed individuals are more likely to have a higher accumulation of belly fat. A person’s prolonged stressful condition results in the irregular functioning of the cortisol hormone directly related to obesity.
Relaxation with family and friends, meditation, yoga, leisure games and hobbies, and psychological therapy is the perfect way to get rid of stress and anxiety and in turn, get rid of your double belly.
GO ON A LOW-CARB DIET
Research has repeatedly shown that diets that restrict carbohydrate intake are a surefire way to get rid of unwanted fat. In this case, the stomach rolls rapidly. Low-carb diets have a clear effect on reducing fat in the stomach and organs such as the liver.
The best way to achieve desirable results is by fully eliminating all refined carbs such as pasta, white bread, and other processed grain-based foods from your diet.
FORGET ABOUT SUGAR
Want to get rid of your double belly fast? Get rid of sugar and sweetened beverages from your diet.
According to studies, consumption of a sugar rich diet contributes heavily towards the accumulation of visceral fat. This works because the body fails to recognize the liquid calories mostly consumed from sweetened beverages, unlike solid calories.
For this reason, you will still be hungry even after consuming large quantities of these beverages. Therefore you will tend to reach for more food, thereby contributing to bigger stomach rolls with time.
So to get rid of your double belly, avoid sweetened beverages, and yes, that includes diet soda, fructose-rich juices, and sweetened foods, e.g., cakes, cookies, ice cream, etc.
INCREASE YOUR INTAKE OF FIBER-RICH FOODS
Studies have shown consumption of foods rich in fiber (e.g., apricots, Brussels sprouts, legumes, sweet potatoes, mangoes, oranges, oats, etc.) daily can result in a 3.7% reduction in belly fat.
The fiber slows down digestion and uptake of excess calories in the gut. It will also make you feel satiated for longer periods and suppress your appetite, helping you get rid of your double belly fast.
INCREASE YOUR PROTEIN INTAKE
Protein-rich diets not only help to minimize bodyweight but also help to trim the double belly efficiently. Belly fat decreases the intake of more and better protein because it has been found that the volume and quality of protein consumed are inversely linked to abdominal fat.
The optimum amount of protein intake per day is set at 25-30 percent of calories for best weight loss results. The highest quality protein can be obtained from dairy products, meat, fish, and eggs, particularly from animals that are naturally fed and raised.
Studies have shown that physical activity often means that you don’t get back the stomach rolls you’ve already lost. Aerobic or resistance exercise is ideal for maintenance following a time of weight loss.
Incorporate cardiovascular training (for 45 – 60mins), bicycle crunches, planks, vertical scissors, spinning a hula hoop, and pelvic rotations. Other exercise regimens that can help you to get rid of your double belly fast include high-intensity aerobics, stair climbing, interval training, and circuit training.
REDUCE YOUR ALCOHOL INTAKE
Observational studies relate heavy alcohol intake to a substantially increased risk of developing central obesity, i.e., excess fat accumulation around the waist, resulting in a double belly over time.
Cutting down on alcohol will help reduce the size of your waist. You don’t have to give it up entirely, but restricting the amount you’re drinking in a single day can help get rid of your double belly fast.
INCORPORATE APPLE CIDER VINEGAR IN YOUR DIET
Consuming apple cider vinegar has major health benefits, including lowering blood sugar levels. Taking 1–2 tablespoons of apple cider vinegar per day is healthy for most people and can reduce the waistline’s moderate reduction.
But make sure to dilute it with water, as undiluted vinegar will bleach the teeth with the enamel.
It involves alternating between periods of eating and fasting. There are several ways of doing it; 24-hour fasting (once or twice a week), 16:8, 23:1, 20:4, etc.
Research has shown that some people have experienced a 7% decrease in abdominal fat within 6 to 24 weeks by incorporating intermittent fasting into their lifestyles.
If you want good results in getting rid of your double belly, you need to combine the various successful methods. Interestingly, all of these approaches are commonly correlated with healthier eating and a healthy overall lifestyle.
So improving your diet for the long term is the secret to losing your stomach fat and keeping it off. When you have good habits and eat real food, weight loss tends to be a common side effect.[related_posts_by_tax posts_per_page="4"]