Want to fit into that perfect dress for your bestie’s wedding but your stubborn belly fat is getting into the way? Or want to wear that cute crop top but you are too anxious about your flabby stomach area? Well then do not worry anymore because we bring to your rescue some effective tips that will help you to reduce your belly fat and provide you with your desired results.
So let’s get started then.
What is belly fat?
Before moving on to the remedies, we should know what belly fat is and why is it harmful to our body?
Belly fat is the visceral fat that surrounds the liver and other organs in the abdomen close to the portal vein that carries blood to the liver. It is much bigger nuisance than just making our clothes tight. It is considered very harmful to our body.
Some potential health hazards are
- People with excessive abdominal fat are prone to developing heart diseases.
- Excessive belly fat causes Type 2 diseases.
- Deposition of fat around our abdomen can lead to a condition known as Respiratory Compromise. It refers to a condition where difficulty in breathing or some other respiratory problems is observed which in some extreme condition can also lead to the death of that person.
- According to a study conducted by a university in Philadelphia, belly fat can cause migraine headaches and women are more likely to suffer from this condition than men.
- Belly fat can increase the risks of cancer. According to research, a protein present in the belly fat can turn non-cancer cells into malignant tumours.
- Excessive belly fat can lead to a condition known as dementia in the long run.
Now as you got to know about the threats, let us talk about how can we get rid of belly fat.
How to reduce belly fat?
To deduce body fat especially around the waist or bellyt cannot be achieved overnight. It requires patience, sacrifices and a proper diet and workout regime.
Some of the most effective ways to reduce belly fat are listed down below
Proper nourishment is an absolute necessity to reduce belly fat. Whatever we consume reflects on outside, therefore it is necessary to check what we intake to help us to get rid of belly fat.
Consume food which is rich in soluble fibre as it helps in losing weight. Food which is abundant in soluble fibre will absorb a lot of water and that will slow down the process of digestion in your body. This will help in the reduction of appetite and will cause a feeling of fullness.
Avoid trans fat and cut down on your carbohydrate intake. Trans fat can not only increase your deposition of belly fat but also causes inflammation, insulin resistance and heart diseases. On the other hand, excessive consumption of carbohydrates leads to unwanted fat deposits in the body.
Make sure not to avoid carbohydrates completely but keep it under check. Instead, you can avail a high protein diet. A diet which is rich in protein helps in releasing fullness hormone which effectively helps in reducing belly fat in the long run.
Do not forget to avoid sugar from your diet. Did you know that upon overconsumption of sugar, our liver gets overloaded and this eventually lead to the building of unwanted fat inside our body? Therefore, high sugar intake leads to an increase in abdominal fat deposition. Avoid consuming sugar-sweetened beverages and sugary substances in general.
You can include fatty fish in your diet. Fatty fish like mackerel, sardines and salmon are rich in protein and Omega-3 which aids in reducing fat. It is generally recommended to have two to three servings in a week.
Tea and coffee are generally considered to be the quickest pathway to gain weight, however, consider drinking green tea at least twice a day. Green tea is bestowed and abundant with antioxidants and bioactive elements like epigallocatechin gallate (EGCG) and caffeine which creates a powerful impact upon metabolism.
Also, you can consider changing your cooking oil. You can use coconut oil to reduce the calories
that enter your body.
Along with a good diet plan, exercising regularly can help you to effectively get rid of your belly fat. Exercise has many health benefits and should be done regularly to attain a long and healthy life.
Cardio and aerobic exercises are generally prescribed to get rid of belly fat. Aerobic exercises like cycling, swimming, jogging, walking, boxing or rowing can effectively naturally burn calories. Weight lifting can also help you to gain muscle mass and this exercise will burn your abdominal fat and will also make you healthy from inside.
You can also avail some specific exercises whose main aim is to reduce the stubborn belly fat. Exercises like Vertical Leg Crunch, Bicycle, Crunches and Bird Dog can help you to get your desired results.
However, make sure to consult a professional fitness trainer to consult about the intensity of the work out regime.
A high pace lifestyle is one of the biggest problem causing belly fat deposition.
Stress is a huge factor in gaining unwanted fat in the body. Overthinking or increase in stress level triggers the adrenal gland to realise the stress hormone cortisol which most of the times leads us to binge eat which causes us to gain weight.
Another factor that has been recently bought into the light was the sleep cycle. Sleep helps the body to heal and renew at the end of each day but do you know what happens if you do not get proper sleep?
Messy sleep schedules can lead to an increase in stress levels of our body which ultimately leads to weight gaining. Have proper sleep of at least seven hours to make your body work perfectly.
Avoid too much intake of alcohol. Increase in the level of alcohol consumption can lead to an increase in the risk of having central obesity. Limit your alcohol consumption to keep your belly fat in check.
There you go some effective tips which can help you to reduce belly fat. As already told, reduction in belly fat cannot be noticed in one day. You need a proper regime to achieve it and we are sure that you can do it. Most of the times it has been seen that people with belly fat have low self-esteem but always remember the fact that you are beautiful no matter what and that stubborn belly fat should not lower down your confidence in life.