Belly fat is difficult to get rid of and (but) easy to put on.
Not only it will (will it) take you out of shape and make it difficult for you to fit in your clothes, It will also produce life-risking (life-threatening) diseases.
Obesity causes shortened lifespan due to a higher mortality rate at a younger age, increases the risk of cancer, Type 2 diabetes, and stroke. The arteries will also start to thicken because of build-up excess fat which, in turn, will make the blood pressure increase rapidly, ultimately leading to being more vulnerable to heart attacks.
Having excess fat in arteries will lead to blockages. If these blockages rupture due to the mounting blood pressure, a clot will form. This is no ordinary clot as it is even more serious than ordinary ones. Heart attacks are caused as such and in some cases, one must undergo very-expensive surgery
Commonly some amount of Belly fat found in everyone, even in thin and skinny people
The body used this fat for cushioning the internal organ like the Heart, Lungs, and Liver, and it is known as “Visceral fat.”
When this Visceral fat increases due to unhealthy eating habits and lack of body movement, it will then surround your internal organs and will start to interfere with your body functions.
The people with excess belly fat are at high risk of getting an underlying disease like Type 2 diabetes, High blood pressure, heart diseases, and in some cases, it leads to cancer.
Losing Visceral fat is difficult when compared to other body fats, but you can follow the below steps to reduce your belly fat significantly.
1.Eat food rich in fiber
Legumes, Whole grains, Nuts, Avocados, Pears, Berries, Coconut, Peas, Flaxseeds, Chia seeds, chickpeas, Turnip, Broccoli, these foods are rich in soluble and insoluble fiber which observe water and forms a gel that helps to slow down food passing through your digestive system.
This gel makes you feel full and helps you to control your craving which results in avoiding excessive consumption of fat.
Consuming high-soluble fat on daily basis will help you reduce around 5% of your belly fat in 1 year just to regulating your diet and your calorie intake. Fiber is extremely important.
Different types of fiber provide different types of benefits.
They encourage weight loss, a lower concentration of sugar in blood and help prevent various types of cancer.
The American Heart Association Eating Plan suggests eating a different types of food fiber sources. Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements. Currently, dietary fiber intakes among adults in the United States average about 15 grams a day. That’s about half the recommended amount.
The American Heart Association Eating Plan suggests eating food fiber from a wide spectrum of sources. The recommended total intake per day is 25 to 30 grams a day from food, not supplements.
The dietary fiber intake average among adults in the United States hovers above the 15-gram mark, unfortunately that’s roughly half the suggested amount.
Fortunately, it is extremely easy to increase your fiber intake – mix in food rich in fiber into your diet.
What is fiber?
Fiber is a term that applies to any carbohydrate that cannot be digested. Although fiber looks like a surplus because it cannot be digested, that does not make it any less important for your health.
Soluble and Insoluble fiber
- Soluble fiber. This type of fiber dissolves in water and forms a gel-like material. It helps decrease glucose and blood cholesterol levels.
- Insoluble fiber. This type of fiber encourages healthy bowel movements and increases stool bulk, this benefits those suffering from constipation or irregular stools.
To receive greatest benefit, eat a wide range of high fiber foods.
Fiber is extremely useful and has many useful benefits.
- Acts a dead weight in the digestive tract.
- Fiber in our food acts as dead weight in the digestive tract
- Those who suffer from constipation or in general, a slow digestive system will find it music to their ears that fiber helps their digestive tract to become faster.
- Yes! The large mass of fiber passing through stimulates the intestines to work harder.
- Additionally, since fiber cannot be digested, it ends up in the colon. This mass of fiber is then fed to friendly gut bacteria, leading to innumerable health benefits.
- Encourages a healthy weight.
- Fiber in our food encourages and maintains healthy weight.
- Food rich in fiber tend to possess fewer calories.
- Additionally, the ability to slow digestion in the stomach can help you feel fuller for a longer time.
- Food rich in fiber are less “energy dense” than food low in fiber.
- This means that they have fewer calories for a same amount of food.
- Promotes control of the amount of sugar in blood.
- Fiber in our food helps promote control of the amount of sugar in our blood.
- It takes your body longer to digest food as a result of the presence of fiber.
- This helps your body maintain more control and consistent blood sugar levels.
- This is extremely helpful for those suffering from diabetes.
- Reduces cancer risk.
- Eating enough fiber will lead to protective benefits against various cancer types, most notably colon cancer.
2.Avoid drinking too much alcohol
Consuming excess alcohol will increase the risk of central obesity – gaining an excessive amount of fat around your waist
A case study so that people who drink alcohol or consume alcohol regularly put on belly fat more quickly than the people who drink occasionally or weekly once.
Drinking alcohol occasionally or weekly once will not only help you to lose belly fat. There are more health benefits by quitting alcohol, it is always recommended to quit consuming alcohol.
Alcohol is an “energy dense” food, meaning that it has more calories for the same amount of liquid. However, it is low nutritional content. This the reason why alcohol has been described as having “empty calories”.
The reasons on how alcohol leads to weight gain can be described in the “Domino effect”.
- First, it is overly rich in calories. It has twice the number of calories as carbohydrate or protein.
- Second, the liver works very well with ethanol, an alcohol derivative. It converts almost all the alcohol into energy.
- Thirdly, the fats and the carbohydrates will not be used as energy sources as a lot of energy comes from alcohol almost effortlessly.
- Fourthly, the extra energy accumulated from alcohol is then converted back to more fat for storage, building onto the already neglected fat.
Alcohol also increases your appetite.
- Researchers at the University of Liverpool studied this effect of alcohol.
- Volunteers were given 3 meals a day: breakfast, lunch, and dinner. 30 minutes before lunch, they were given varying strengths of alcohol to drink.
- They found that those who consumed a beverage of higher alcohol strength, ate significantly more food than others. It should also be noted that they chose to eat more fatty and salty food.
- Likewise, according to research conducted at the University of Liverpool, urges to snack were higher amongst drinkers. Furthermore, snacking also increased after drinking sessions. The choices of their snacks shifted from healthier ones to unhealthier ones when drinking outside phones.
3. Control your Stress Level
High-level stress will trigger your adrenal glands which produce cortisol, which helps in managing your stress level also known as stress Hormones.
Higher amount of cortisol needed to manage high stress levels, disadvantage of high cortisol in your body is that it increases your appetite and increases abdominal fat storage.
Woman who have increased fat around their waist, and if stressed will result in excess production of cortisol, which increase your appetite and makes you to eat more, excess eating will result in excess fat to manage.
Fat body is not only due to excess eating habits, however also because of stressed lifestyle which makes us eat more. In a way having peaceful and stress-free live give us healthy body.
4. Control your intake of sugar
Excess consumption of sugar in snacks, food, and drinks will bring in an excessive amount of fructose which is known for causing chronic diseases like Type 2 diabetes, Heat diseases, fatty liver.
It is always advised by health professionals to have balanced sugar intake, control our temptation towards sweets or high-sugar and high-calorie foods like chocolates so on.
Healthy routine with moderate sugar levels, will keeps us away from accumulating excess sugar in our body, as said earlier excess sugar levels will result in various health hazards.
There is also growing trend to go sugar-free, however there were many related consequences due to intake of those synthetic sweeteners.
Consuming sugar-free sweeteners is not a good option, these sweeteners are considered to be full of various chemicals, which may cause more health issues than any benefits.
5. Do cardio exercises every day early in the morning
Doing cardio exercises that do not involve weightlifting but can be performed without any type of equipment on your mat.
Doing regular Cardio exercises involve many muscle movements which helps you to burn calories and help you lose fat in your body.
Performing cardio exercises involving the more frequent movement of your abdomen area will help you to lose your belly fat keeping in mind to maintain your diet while performing these exercises.
It is always advisable to have healthy exercise regime, we should not do over a day, and forget to do any exercises for next few days.
It must be committed approach with regular planned intervals for exercise. Plan a schedule and stick to it, it could be daily or alternate day or 3-times a week on fixed planned days.
Any activity, which is performed in planned and committed manner always gives us better results.
Tip: eat five very small meals a day which contains balance nutrients and proteins and less in fat.
Why do doctors or dieticians recommend for the small size meals, taken more often rather than jumbo 2-3 meals.
Our body is good at digesting our food, if we do not overload it, feed ourselves in lesser proportions whenever required or split into 4 or 5 regular small meals.
6. Try replacing your cooking oil with coconut oil
Coconut oil will do miracles in your diet plan and in your weight loss journey.
Coconut oil contains Medium-chain fat which will boost your metabolism rate and decrease the amount of fat storage regardless of your calorie intake.
It is proven that, those who consume coconut oil in their daily cooking, have shown better health and found to have a body with controlled fat, compared those consuming non-coconut oils for cooking.
Certain parts of the world like a province or state in India, named Kerala in this state it is a norm to use coconut oil in cooking.
Kerala, who does not know about this state in India. Entire world knows them, they are the inventors, innovators of all the healthy living habits. Ayurveda’s progress in medical usage has also been credited to Kerala as well.
Recently it was always observed by many dietician or health professionals, who suggest fast paced recovery or detoxing your body, they recommend to drink coconut oil every day a small cup of small glass, which was widely followed by many practitioners, wherein there were very good results found.
7. Stop drinking sugary or saturated beverages for water
It has become kind of fame or pride to have refrigerators filled with all those sugary drinks, we mean those saturated sugar drinks.
It is widely proven by many in Food & Beverage health sector that the saturated sugar drinks, contain significantly very high amount of sugar in it.
Sweet and sugary drinks contain liquid fructose and we know that excess fructose is dangerous for your health but consuming liquid fructose even in small quantities is bad for your health.
Our body cannot process liquid calories the same way it processes solid calories.
Liquid fructose can put on more belly fat than any other food or drink
It is advisable to keep drinking more fresh water or fresh water with natural ingredient like lemon or any fruit juices which are freshly prepared at home.
Packaged foods or drinks come with some kind of preservatives and added ingredients to give us that boost in taste, however they bring more harm than good.
8. Sleep and let your body rest for 7 hours at night
Every doctor and health professionals say to have healthy mind and body, we should have sufficient amount of sleep.
Minimum 7 hours sleep in night is must, however some suggest sleep 8hours for improved performance.
It was observed longer we sleep, our mind could focus better and able to perform much better compared to sleep deprived mind.
Insufficient sleep is also direct reason for increased belly fat, studies have proven that those who sleep less than 5 hours at night tend to put on belly fat more often.
Recommended bed timing is 9 PM to 5 AM, and many health professionals also recommend sleep sufficient amount in early morning, as that is key to heal the stress and nurture the body for another challenging day.
We should never miss the sleep between 1am to 4am this is considered as most value adding to our mind and body.
9. Eat fish at least three times a week
Fatty fish are a rich source of healthy protein and omega-3 fat, this is the only fatty food that is healthy for us.
The obesity rate in Japan is 3.2% which is the lowest obesity rate in the whole world and no need to give an introduction of Japanese people’s love for seafood.
Omega-3 is good for your heart, joints and may also help you with reduced belly fat
Best choices of fish’s salmon, sardines, anchovies, herring, mackerel
Fish could easily replace all those red meat like beef so on, as we know all those red meats are very high in fat, and regular intake of red meat could results in accumulated fat in our body.
However, any food consumed in moderate and planned manner is key. Any food taken in excess will result in accumulated fat, which is hard to get rid rather we should control it from accumulating.
Prevention of fat accumulation is much better option when compared to getting rid of fat.
10. Try Fasting once a week
Fast once a week is a growing trend in the health and fitness community.
It is kind of getting popular these days, many dieticians have also recommended occasional fasting for a day on regular basis, rather than following those life threating diet plans followed by some professional in fashion and modelling industry.
The common practice involves fasting for 24 hours once a week doing so one can reduce up to 7% fat in two months
Fasting for 24 hours once a week will help to improve your metabolism rate as well as reduces appetite storage of fat around your waist – which means reduced belly fat.
Well here you are always welcome to stop fasting if you find any negative effect and also during fat you must eat fruits in small quantity twice or thrice a day like a single apple and drink adequate water.
Belly fat or rather any kind of fat is a worrisome scenario in every part of the world. From this article we tried to collect some proven easy to follow methods or advices.
Many of these advices are simple which can easily be implemented now, say consuming less amount of saturated drinks which are readily available in all supermarkets or those minimarts which are very tempting to pick-up to please our tastebuds. However, if we control our taste and think about what harm this food or drink does to us, will help change our approach towards right food.
Similarly, use fiber rich food instead of fat rich food could show a difference in our physical appearance, it not only important to kill that fat in our body when it accumulates.
However, it is key to stay away from the fat and maintain healthy body, healthy mind and body gives us that extra bit of confidence to lead a healthy and joyful life.
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