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How to lose belly fat: 10 most effective methods for Nigerians

Need to burn some belly fat? Get the 10 best diet and lifestyle tips to stay curvy and healthy at all times.

What is abdominal obesity?

Plainly speaking obesity is gaining excessive fat in one’s body. It is a disproportion of fat to muscle ratio. Before we get to best ways on how to lose belly fat, let us get a better idea of what tummy obesity is.

how to lose belly fat

Simply put it is called a pot belly or beer belly. The scientific name is central obesity. The truth is beer belly has no connection with beer. Certainly alcohol consumption is related to this problem, but it does not have an immediate effect on the belly size.

belly fat problemThe type of fat accumulated on tummy is called visceral. It is a special kind of fat and a very unhealthy and stubborn one. The fat you see on the outside also gets stored up on the inside. It surrounds vital organs, such as liver and has many negative health impacts. For one, unnecessary belly fat can be a sign of diabetes or heart disease. 

Reasons for accumulating belly fat

Talking of losing belly fat, we should know the main causes we get it in the first place. Both men and women can accumulate tummy fat for the same reason – the hormones. They have significant impact on its accumulation. During the early years of life it is men, who mostly wish to know the fastest way to lose belly fat. Male hormones promote fat accumulation in this particular area.

Nevertheless, women after turning 40 also start experiencing the same problem. It is caused by the low level of hormone, called estrogen. Of course, hormones are not the only reason for gaining on the belly fat. Another reason quite trite: it is overeating and low level of bodily motion. The stats indicate that 1 of every 5 women in Nigeria become obese and get tummy fat problem. Among men these figures are much lower.

READ ALSO: How to get a flat tummy – 5 best tips for Nigerian men and women.

How to lose belly fat: 10 best ways

  1. Do aerobic exercise 
    do aerobic exercise
    Sometimes people think that the best exercises to lose belly fat are doing abs crunches or situps.  Of course, these exercises would help to build up belly muscles and make your belly stronger and flatter. However, they do not do much for effective belly fat reduction. So, how to lose belly fat with workout? Get more aerobics. These exercises may not be aimed at straining your tummy muscles, but they are the most effective at burning belly fat. Here are few for you to ponder on: jogging or cycling; swimming or walking steps, etc. Doing them is for at least half an hour a day can help you burn your belly fat fast.
     
  2. Watch what you drink 
    drink clean water
    Abdominal fat is amassed due to overeating or overdrinking. Consuming sodas or other sweet drinks of this sort can be one of the worst decisions you make. They hugely add up calories to your diet. Moreover, these calories are not usable for the body and your liver cannot normally process them. So, it just stores them up on your belly. The best drink possible is plain clean water. No calories, no wastes.
     
  3. Get more protein 
    get more protein
    One reason to eat more proteins is that they get processed slower by our bodies. When you eat meat, you stay full for a longer term of time and get your hunger crave under control. Plus, the digestion process makes you burn more calories. The best are the lean proteins. They contain fewer calories and keep you full for a long period of time. And, they are low in saturated fats. 
     
  4. Get more fiber 
    eat more fiber
    Fiber is found in plant food, such as veggies or fruit. It helps our bodies to clean up of the wastes. Only ten grams of fiber per day can help you slow down accumulating the tummy fat. So, what you need to eat? Get some apples, peas or beans to supply your body with fiber.
     
  5. Get more whole grains into your diet 
    eat whole grains
    Whole grains are rich in fiber, which we have already discussed. Plus, they are lower in calories. Highly refined grains or bread contain only easily digestible carbs. They are tremendously high in calories. On the other hand, whole grains contain vitamins and minerals one needs in a wholesome diet. They are the more natural source of nutrients for the body.
     
  6. Get a good sleep 
    get enough sleep
    Getting too little or too much sleep is not good for your shape and health. Getting just enough sleep can help you keep your food craving under control. When a person does not have enough sleep, they get stressed out and start compensating it with overeating. How much is enough? 6-7 hours a day would just be perfect. Getting into a daily regimen of sleep, activity, workouts and food can help you burn belly fat in no time.
     
  7. Stop being stressed out 
    stop the stress
    Stress launches certain hormonal reactions in our bodies. One of them is producing more cortisone hormone. It rules are reactions when being stressed out. But it also stays in the body for many months after being produced. And, it can be accumulated in the belly fat. Keeping down the amount of stress can helps to know, how to lose belly fat more efficiently and faster. 
     
  8. Get a hula hoop 
    use hula hoop
    Even though belly exercises may not directly impact the volume of belly fat, using a hula hoop is a good idea. Besides toning up tummy muscles, it massages your belly and mechanically breaks down the fat cells. Thus, it promotes the faster reduction of it.
     
  9. Get body wraps 
    get the bowy wraps
    Body wraps can stimulate skin metabolism and reduce the extent of the fat inside the skin. Such wraps as coffee ones can make the skin smoother and activate all the fat burning processes inside the belly skin.
     
  10. Avoid trans fats 
    avoid trans fats
    Trans fats are the worst for one’s health. These are the calories that get easily laid up on your abs. These fats are mostly found in the most refined foods: margarine, refined vegetable oil, fast food products, bakery, etc. Cutting down the amount of trans fats you consume and get at least 30 mins of aerobics 5 days a week  could do miracles in regards to losing belly fat.

Health consequences of accumulating belly fat

belly fat consequencesThe fact is the belly fat is the most perilous one in the body. Initially it is needed in the body to wrap up the belly organs, such as liver or kidneys. However, the excess of such fat leads to bacony liver and other inner problems.

Plus, tummy fat is an active one. It takes impacts the insulin effects on the sugar level in blood. Thus, the excess of such fat may boost the risks of getting Type II diabetes.

Another possible negative health consequence of this fat is increased heart disease risks. The latest study shows that it may be linked to high blood pressure and other problems, resolving in heart diseases.

Of course, tummy fat can have a substantial impact on mental health of an individual. It may lead to low self-esteem and socialization problems. 

Belly fat prevention

belly fat preventionFinally, once we know how to reduce belly fat, we should find out, how to prevent its accumulation. One of the best ways to do so is to monitor the amount of calories you ingest throughout the day. Secondly, you can avoid all highly processed foods and fast food. Thirdly, you can get active and do daily workouts to keep you fit and full of energy.

Even though losing belly fat may not be easy, it has to become one of the health priorities. Getting rid of central obesity helps you to stay fit, good looking and healthy on the inside and on the outside. This undertaking requires consistency and putting forth efforts on your side. However, it pays back with a slim and curvy figure and high level of wellness.

READ ALSO: 5 Ways To Burn Your Belly Fat.

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Expert
20 comments

It is impossible to lose fat only on your stomach, but diet and exercise helps to burn fat throughout the body, respectively, and on the abdomen. Knowing how to take the first step towards getting rid of excess weight, will help you improve health and live a healthy and active life. You'll be surprised. Sometimes, with time, motivation to exercise regularly or to diet disappears. Find reasons, not to lose motivation. For example, it may be a goal to overcome genetic predisposition to obesity, or aim to fit into your favorite clothes - often, these goals help you stay motivated and follow the training regime, and to adhere to proper nutrition

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Student
Answered 10 months ago.

It is the main problem of all the women around the world. Because, it is set by the nature that when a woman gains the weight, the first fat appears on the belly. So, it is a some kind of sign for all the women, that they should pay attention on gaining some fat. So it is time to begin to do something with your body to make it perfect. Only one diet can not give expected results, you have to do all the things in complex to achieve necessary results. Article gives us the full information about the things to do to lose weight without any damage to your health.

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Student
Answered 11 months ago.

Our body is designed so that if, and leaves with fat, it is everywhere, splitting "a thick layer of chocolate" throughout the body, not just in particular places. Moreover, this process almost impossible to control or influence it from outside (unless you resort to surgery), it depends on the individual characteristics of the organism. In other words, if your problem zone is the belly, your abdominal muscles you will see only when in other places the fat already "gone". Not worth waiting for the next Monday or to radically change their habits. Start simple: for example, failure of only 100 grams of sweets per day and mayonnaise will reduce the caloric intake by about 500 units per day, and that alone will help you to reduce weight.

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Student
Answered 1 year ago.

Yeah, weight loss is supposed to be fun and simple. What do you need is lead a healthy lifestyle, do workout and starts from now. I used to be really fat before and then i found after reading http://threeweeklydiet.blogspot.com to help me redesign my lifestyle, nutrition intake and workout so i have lost 50 pounds in 12 weeks. IT WORKS for me and it will work for you too.

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Newbie
Answered 1 year ago.

I can say that the diet is a complex process that needs to be given as much attention. It's not just like that and not has to take!!! It needs a subtle approach. First you need to determine exactly, what form of diet is suitable for your body, for perception. It is easy enough to consult with a doctor, and can be even easier. You can use the new programs, which used in practice. Programs in which with the help of the test, the computer itself determines what form of diet (food what can or cannot have) is right for you.

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Newbie
Answered 1 year ago.

If you want to lose weight, STICK WITH IT! Most people give up. You will need to find a really good program to follow. I wrote a review for a very effective dieting program which you can read about on my WordPress blog: https://randomactsofhealth.wordpress.com/2015/12/27/the-e-factor-diet-reviewed/

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Newbie
Answered 1 year ago.

It's a quite troublesome thing to lose unsightly fat on your belly, especially for women. But if a human is familiar with some effective exercises and person is ready to practice sport, it's really feasibly. As I know, a beauteous and seductive belly dance is a really working, efficacious method to get rid of disgusting belly fat. As I heard, stress provokes accumulation of so disgusting for us fat in our body. Unluckily, our abdominal area gets fat very easy and very often.

Nutrition is a very substantial object to keep body strong and endurant, alluring and sexy. If we devour lot of bad fast food, so tasty chocolate and fat bakery products it can provoke to keep fat.

Thanks, author of this fine, valuable article, who gave attention to one of the most significant question for lots of people, gave fine advices to sort out the momentous problem.

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Newbie
Answered 1 year ago.

On a beautiful figure is zadyvlyayutsya all. Very good advice in the article. First of all, do not abuse alcohol. We need to move as much as possible outdoors. Sedentary lifestyle often contributes to weight gain. I repeatedly gaining and dropping weight. Sometimes very tempted to eat something good pest and good sleep. And then regrets when you see plus the extra kilogram. Gain weight much easier and more noticeable than its overthrow. You need a lot of work.

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Student
Answered 1 year ago.

Unfortunately people eat junk food more and more and as a result gain weight. It's a big problem nowadays. To lose weight is more difficult and it needs great will power. The best way to become fit is to start eating healthy food and do physical exercises a least for fifteen minutes a day. Hula hoop is the best instrument for building good waist. There are a lot of different kinds of diets, but in most cases they make no good. It's enough eating food rich of vitamins and trace elements. Instead of doing exercises you may start dancing.

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Newbie
Answered 1 year ago.

Obesity is one of the current problems of mankind. From it affects both children and adults. Fat gain but easy to get rid of it - a big problem. Malnutrition, stress, poor sleep - all of which can be major causes of obesity. To get rid of fat you need to eat, do not eat fatty foods. You also need to do in the gym, because there via physical activity and exercise can burn calories and lose in fact overweight. Also I would advise people after eating a lot of moving, because all calories we zyidayemo will accumulate in our body as fat.

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Newbie
Answered 1 year ago.

Drinking a lot of fresh water is really helpfull. I feel like a have lost all this weight it was more then 40 ponds just due to drinking and eating healthy. Probably excercising a lot helped also, but i have read in my newspaper that one can easily loose some weight be only eating healthy. Because we all know thatwe are what we eat. So the great way for fat people will be to have an eating jornal. This way we can easily traking what we are eatings, without allowing ourselves overeat. No one wants to have an eating disorder

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Student
Answered 1 year ago.

Weight loss has always remained an urgent problem for women. We can meet it everywhere. But, whether to call it a problem? How would people treat themselves, but the desire to lose weight is not a problem of the body, but the mental problem of the human condition. We meet many kinds of diets around the world, but people still discuss it and find new ways to diet because most of them do not come to the understanding that the roots of the problem actually lie within our consciousness. The one who wants to lose weight can do it regardless of the type of diet.

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Student
Answered 1 year ago.

That's good we all know it's very hard to do especially if you don't have time at all but still want to be sexy. Try to check on this . http://b1db6gz9ekb2fm3kmfwdti017m.hop.clickbank.net/ .. It's a fat diminisher you can try to click the link and see the result for yourself.

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Newbie
Answered 1 year ago.

Article useful to all. I love sports, but only now have learns from this article that aerobics - the best assistant in the combustion the fat. Its clear that fast food & sweets & cookies need stop eating at all, and replaced by a more wholesome foood - fruit & vegetables. Im very loooovvveee sweet, and that's whhat I noticed most recently: The more and more you eat sweets - more u get used them, & their body constantly demands! It turns out that its necesary once to give them up, and eventually attracted to harmful food will disappear by itself.

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Student
Answered 1 year ago.

Everybody knows that to get rid of the fat on our belly is the hardest thing. When people start to gain in weight, the belly becomes fat the first. That is why there are so many people, especially women, who have such problems with their body. These advices are rather useful for those, who wants to keep fit or to gain some wonderful results in making their body slim. But it is very hard and slow process, and the results of which are worth trying, because to have a nice and slim body means to have a good health!

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Student
Answered 1 year ago.

Parouses had to do their best to bring back their previous parameters. Doctors used Cesarean section for my child birth and my paunch was quite big. Imagine a girl thin as a rake with a belly...brrr. It was uneasy to follow all useful advices having a little child but now my forms are more fetching than before pregnacy. My body and mind were emaciated and it appeared to be useful in loss of centimeters. The regime of life changed and it brought corrections in all its spheres. Genetics is also of great role in my case - my mother also had great figure.

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Newbie
Answered 1 year ago.

Ммм... The Helpful information! I many years do sports and adhere to an eutrophy. I like the beautiful both tightened people. And cubes press. Usually I go to a sports hall of 5 days in a week. In the mornings I run or I do aerobics. But, sometimes it is is useful to eat a sweet or fried potato that in the future to not be broken. It is necessary to adhere to a golden mean and to not be killed. My friend many years sits on diets, but does not grow thin. Simply it eats more, than spends energy. It moves a little and does not do sports.

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Newbie
Answered 1 year ago.

You're about to get reed of your belly, but you must strive hard and start right now. It is complex thought - being healthy means exercise but also balanced nutrition and everyday studying. When keep active, it's much easier keep fit. Take some time when wake up and then before going sleep. Use this time for gymnastic. This is important to devote time during a day to that, take short break and exercise for some 30-60 min. Consuming alcohol and cigarettes is forbidden, but only you choose. I follow these ideas and I'm pleased with body I have now.

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Newbie
Answered 1 year ago.

Remove fat from abdomen very hard. It often happens, that body itself is slim, but abdominal fat accumulates. When make ABS , it does not go away, just muscles appear under this layer, from this it can seem even greater. Most effective cardio workout and will exercise "vacuum". You also need give up bad products and correct diet. Still very well remove this problem area - massage. It should be done in day, on an empty stomach. Movement make circle, clockwise only! Massage should last 15-20 minutes. Results can be seen very quickly.

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Student
Answered 1 year ago.

very good information written in this article. I guess with all of the above can agree. need to move more, to turn the Hoop is generally very effective, most importantly the first time to adjust to it, because not everyone can twist it properly. You also need to avoid all these fast food stores and try to cook without excess fat, more to include in the diet cereals, vegetables, vitamins, protein helpful for building muscle. Also like plain water, drink at least 2 liters daily. if you follow all these, you will get a good result.

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Student
Answered 1 year ago.
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