What is belly fat, and how to Lose Belly Fat?
Belly fat is fat around our abdomen, also called Abdominal Obesity. There are two types of fat,
- Visceral Fat—-Fat that surrounds the organ is visceral fat.
- Subcutaneous Fat—-That presents under the skin.
Belly fat is common in many men and women due to a high food intake with no physical activity.
Practical Tips to Lose Belly Fat
Here is the main point to understand the basic guidelines or tips to reduce belly fat. There are several tips to lose belly fat, but I will explain only a few important ones here.
Avoid Sugary Foods to Lose Belly Fat
Sugary foods and beverages contain sugar (added sugar contains high fructose). Avoid sugary food such as candies, soda bottles, tea, flavored coffee, and cakes that help 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 are beneficial and help you reduce belly fat.
Physical Activity to Lose Belly Fat
Physical activity is essential because it changes your mind, mood, and strength. A sedentary life is the leading cause of belly fat due to the absence of PA. Women who sit continuously for more than 3-4 hours are at high risk of abdominal obesity. Exercise is compulsory for everyone for at least 30 minutes. Everyone has to perform physical activities like games etc., during their free time.
Sleep Cycle
Sleeping for less than 5-6 hours or more than 8 hours may increase your weight/weight gain. People who have a sleep disorder may confront obese/weight gain issues. Adequate sleep makes you happy and fresh all day.
Don’t Take Stress
Stress is also a significant factor that damages your psychological and economic strength, leading to releasing “cortisol” (a steroid hormone) and increasing abdominal obesity. Moreover, stress disturbs the sleep cycle, eating patterns, and a high intake of alcohol drinking leads to abdominal obesity. Medications and breathing in and out can help you relieve stress and 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. Few researchers highlighted that increased alcohol intake stops the fat-burning process that will ultimately be deposited to the belly/Abdomen.
Smoking
Smoking causes many health issues that damage the entire body’s organs, systems, and functions. It localizes the fat in the abdomen.
Adopt Healthy Habits
Mindful eating is the key to reducing calories and preventing abdominal fat. Every individual must adopt healthy eating habits and regular exercise to keep your mind fresh and active.
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 avoid overeating. For it, try to serve your food on a plate rather than put dishes on the table and eat unconsciously.
Try Fasting
Use alternate days for fasting and give a long-time gap 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
To reduce fat, take low carbs and low glycemic index foods like oats, barley, vegetables, and nuts.
Consume More Fiber
Ensure fiber-rich foods in a routine diet to stimulate early satiety. Avocado, flaxseeds, legumes, psyllium husk, and blackberries contain plenty of soluble fiber.
Read Labels
Firstly, when purchasing something from the store, read the label to identify the amount of sugar, fat, and protein.
Hang Out with Friends
Hang out with friends motivated to take a healthy diet and nutrition to stay safe and healthy.
Consume Antioxidant Foods
Antioxidant-enriched food such as fruits, green leafy vegetables, green tea, etc., help you to reduce fat.
Eat Fish
Eat fish at least three times a week as it contains omega-3 fatty acids that may facilitate fat burning.
Vitamin D
Vitamin D fortified foods reduce food cravings, reduce fat storage, and aid weight loss.
Stay Hydrated
Drinking water more and more leads to consuming fewer calories. Drinking water before a meal gives you a feeling of fulfillment. Always use tap water.
Oil Usage
Use olive oil and coconut oil for cooking and salad dressing.
Exercise
Aerobic exercise builds lean muscle mass and burns calories. You must need to do physical activities and exercise for a healthy life. E.g., If you go to the mall, use stairs instead of the elevator that adds more PA and reduces fat. Moreover, for burning off visceral fat, try to include 30 minutes of exercise or cardio in your daily routine.
Some cardio exercises are as follows;
- Walking
- Rowing
- Biking
- Running
- Swimming
- Cycling
- Group fitness classes
Before selecting a cardio exercise, ensure its benefits and feelings of happiness and joy you get out of it. It will keep you motivated and energetic to adopt it in your daily 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
