How to Reduce Belly Fat

by admin_gothkm8c

Firstly, I tell you that what is belly fat?

Belly fat is fat around our Abdomen, also called Abdominal Obesity. There are two types of fat,

  1. Visceral Fat. Fat that surrounds the organ is visceral fat.
  2. Subcutaneous Fat. That presents under the skin.

Belly fat is common in many men and women due to a High Intake of Food with no Physical Activity.

Practical Tips to Lose Belly Fat:

Here is the main point: what are the guidelines or tips for belly fat. There are several tips to lose belly fat, but I will explain some important ones here.

First, Avoid Sugary Foods:

Sugary foods and beverages contain sugar (Added sugar contains high fructose, which may reduce fat burning). Avoid sugary food such as candies, soda bottles, tea, flavored coffee, and cakes helps you reduce belly fat and weight.

Avoid Fast/Fatty OR Processed Food:

Processed foods contain high calories and fat that give nothing to us. Foods like white bread, white rice, and products made with refined flour are easily digestible, but these foods lead to a rapid spike of sugar in blood and insulin after a meal. Hence, avoid extra processed / fatty foods and add whole grains that give you good and help you reduce belly fat.

Physical Activity:

Physical activity is a must for everyone because it not only changes your body. It also changes your mind, your mood, and your strength. A sedentary life is the leading cause of belly fat because, in that life, there is no PA.

Women who sit continuously for more than 3-4 hours are at high risk of Abdominal Obesity. Exercise is a must for everyone for at least 30 minutes. If you get some extra/free time then compulsory, do other activities like games, Etc.

Sleep Cycle:

Sleeping for less than 5-6 hours may increase your weight/weight gain. Similarly, if you sleep more than 8 hours also does the same. People who have a sleep disorder are obese/weight gain issues. Adequate sleep makes you happy and fresh all day.

Do Not Take Stress:

Stress is also a significant factor that destroys you. Stressing out a lot can release a hormone called “cortisol” (Cortisol is a steroid hormone), increasing abdominal obesity. Stress disturbs the sleep cycle, eating patterns, and a high intake of alcohol drinking leads to abdominal obesity. Medications and breathing in and out help you relieve stress, making you feel good.

Avoid Alcohol Use:

Alcohol use makes you obese, and obesity leads to diseases like Heart attack, Stroke, Inflammation, Liver Failure, and other health issues. Some studies show that increased alcohol intake stops the fat-burning process and that unburned fat is deposited to the belly/Abdomen.

Smoking:

Smoking causes many health issues, and these issues give you stress. Smoking localizes the fat in abdomen.

Adopt Healthy Habits:

Mindful eating Is the key to preventing abdominal fat. Overeating can cause by the consumption of excess food that contains high calories. Eat healthy and fresh foods, exercise, keep your mind fresh and accessible. Do some activities.

Monitor Yourself:

Check your daily routine and waistline. Use food diaries and record activities for effective weight/belly fat loss.

Portion Size:

Control your servings and portion size. To control overeating, serve your food on a plate rather than put dishes on the table and eat unconsciously. By controlling portion size, it helps you control the amount of food you eat daily.

Try Fasting:

Use alternate days for fasting and give a long time between 2 meals that help you to reduce belly fat.

High Protein Diet:

A high protein diet increases the metabolic rate that burns calories. It increases muscle mass and prevents abdominal obesity.

Restrict carbs:

Take low carbs and low glycemic index foods like oats, barley, vegetables, and nuts that reduce fat.

Consume More Fiber:

Eat fiber-rich foods that stimulate early satiety. Avocado, flaxseeds, legumes, psyllium husk, and blackberries contain plenty of soluble fiber.

Read Labels:

When purchasing something from the store, firstly read the label because food labels reveal a lot. Identify the amount of sugar, fat, and protein.

Hang Out with Friends:

Hang out with friends that are good, health-conscious, and motivated.

Exercise:

Aerobic exercise builds lean muscle mass and burns calories. Daily do some activities and walk. If you go to the mall, use stairs instead of the elevator that adds more PA and reduces fat.

Consume Antioxidant Foods:

Food’s rich in antioxidants help you reduce fat like fruits, green leafy vegetables, green tea, Etc.

Eat Fish:

Eat fish three times a week because fish contains omega-3 fatty acid that may facilitate fat burning.

Vitamin D:

Vitamin D fortified foods reduce food cravings, reduce fat storage, and aid weight loss.

Stay Hydrated:

Drink water more and more. Drinking water leads to consuming fewer calories. Drinking water before a meal gives you a feeling of fulfillment. Drink tap water.

Oil:

Use olive oil and coconut oil for cooking and salad dressing.

Exercise That Burns Belly Fat:

Your aim and your first step are burning off visceral fat, that is, by including 30 minutes of exercise or cardio in your daily routine.

Some cardio exercises are

  1. Walking
  2. Rowing
  3. Biking
  4. Running
  5. Swimming
  6. Cycling
  7. Group fitness classes

When choosing a cardio exercise, make sure that you feel good and enjoy doing it. This way makes you more motivated, and you will look forward to your daily exercise routine.

References:

https://www.medicalnewstoday.com/articles/323309

https://www.medicinenet.com/25_effective_tips_to_lose_belly_fat/article.htm

https://www.webmd.com/fitness-exercise/top-exercises-belly-fat#1

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