July 31, 2020

How To Reduce Belly Fat ?

elly fat!! The one big word that bothers almost every individual on this planet. No matter how many types of diet you follow, no matter how much you exercise, you just feel it isn't enough to get rid of your belly fat. Even people who have flat abs have some belly fat. That is normal. But too much belly fat can affect your health in a way that the other fat does not. Some of the fat is right under the skin. The other fat is deep inside our heart, liver, lungs, and other organs. This deeper fat, also called visceral fat is the one that often causes problems, even in thin people. We need some visceral fat to provide cushioning around a few of our organs. But if you have too much of it, you are most likely to suffer from high blood pressure, type 2 diabetes, dementia, heart disease, and certain cancers such as breast cancer and colon cancer. The fat just does not sit there. It becomes an active part of your body by creating a lot of nasty substances. It starts getting accumulated in the wrong places and you start putting on weight. When obesity starts increasing, the places where the fat gets accumulated are so full that the fat starts getting deposited around the heart and this is very dangerous.

The simplest way to measure your belly fat or visceral fat is by using a measuring tape. Wrap the measuring tape around your waist at your belly button and measure the girth. Make sure to do this while standing straight. The ideal waist size has to be less than 35 inches if you are a woman and less than 40 inches if you are a man. In case it is more than that, it's better to start working on reducing the belly fat because belly fat not only makes your clothes tighter, it is also very harmful to your health. It is a misconception that only fat people are at a risk because of visceral fat. Sometimes, even thin people with a higher rate of belly fat are more exposed to its risks. Though losing this excessive abdominal or belly fat can seem tough, it is very much possible by following a few simple habits. Here are a few effective steps to lose belly fat.

Cut down on sugary foods – If you have a sweet tooth, then the first thing that you need to cut down from your diet to lose belly fat would be sugar. This is the main culprit. Sugar contains fructose which can lead to many chronic diseases when consumed in excess. So, reduce the intake of refined sugar and also products with added sugar. Even healthy sugars like jaggery or honey should be used in a limited amount.
Eat a high protein diet – Protein plays a very important role in weight management. Eating foods rich in protein makes you feel full and decreases your appetite. It also helps you to cut down on the fat and build a good muscle mass. So, make sure to include a lot of protein-rich foods such as fish, meat, eggs, legumes, lentils, beans, whey protein, paneer, and cheese in your diet. Consuming foods that speed up your metabolism can also help. Make sure to include a lot of ginger, garlic, cumin, pepper, flax seeds, and chia seeds for better results.
Avoid foods that contain trans-fat – Trans-fat is derived by pumping hydrogen into unsaturated fats such as soybean oil. They are mostly found in packaged foods such as chips, munchies, or fries. They are often listed on packed foods as hydrogenated fats. It is better to stay away from such foods because it is linked to heart disease, inflammation, insulin resistance, and abdominal fat gain.

Eat plenty of soluble fiber – Studies have shown that eating foods rich in soluble fiber promote weight loss by helping you feel full, so you naturally eat less. Soluble fiber absorbs water and forms a gel that helps the food to slow down as it passes through the digestive system. So, make sure to include high fiber foods such as sprouts, legumes, flax seeds, chia seeds, and avocadoes in your salads every day.
Cut down on carb intake – Reducing your carb intake might be very beneficial to lose your body fat, especially belly fat. You can even replace your refined carbs with unprocessed starchy carbs. Carbs are just needed to satisfy your mind, so you can have a minimal amount of carbs and include a lot of vegetables so that they make you feel full and you get enough nutrition also.
Replacing your cooking oils with healthy fats – coconut oil, groundnut oil, ghee, and butter are some of the healthiest fats that you can eat. Intake of healthy fats speed up your metabolism and decrease the amount of fat you store in response to high-calorie intake. It increases the level of good cholesterol in your body. So, instead of adding extra fat to your diet, it’s time to replace your cooking oil with these healthy fats to reduce your belly fat.
Try intermittent fasting – This method has gained a lot of popularity these days for the impeccable results people are getting out of it. It is an eating pattern that cycles between periods of eating and periods of fasting. The most ideal method to follow would be fasting every day for 16 hours and eating all your foods within an 8-hour period. This works wonders!!
Regular exercise - Changing your eating habits alone won't help to reduce belly fat. Exercising regularly is also equally important. Perform exercises such as aerobics, resistance training, lifting weights. Sometimes, even a brisk walk for an hour can prove equally effective. Devote some time every day for keeping your body in good shape.