Belly fat is also known as visceral fat which has been shown to be a major risk factor for Type 2 diabetes, dementia, colon cancer and heart disease. What this means is that belly fat is more than just a nuisance to your dressing and appearance.
A rapid increase in your weight will cause your body to store fat in unusual places like your belly. If your waist size is bigger than 35 inches as a woman or 40 inches as a man, it’s time to start considering the right tips to undertake to quickly reduce your belly fat.
More abdominal fat is a pointer to the probability of having visceral fat. Generally, it is considerable to have a pear shape, meaning your hips and thighs are wider than your waist.
There are several ineffective ways to try to lose belly fat. But you can be sure to get it with these vital tips.
Avoid eating food that contain trans fats
Trans fats are usually found in foods containing margarines and butters. These fats are linked to insulin resistance, heart disease, and abdominal fat gain. Before eating any spread and to ensure you don’t add to your belly fat, read food labels carefully so you can stay away from food containing trans fats that are usually labelled as partially hydrogenated foods.
Don’t drink too much alcohol
Although drinking alcohol has health benefits, consuming too much has a harmful effect that can lead to fat belly gain. Cutting back on your alcohol intake or stopping its consumption totally will help reduce belly fat.
Eat high protein diet
Protein is an extremely important diet if you want to lose belly fat quickly. High consumption of protein increases the release of the fullness hormone that promotes fullness and decreases appetite.
Eating protein also leads to a decrease in the metabolic rate, hence helping you retain muscle mass as you lose weight. Eating more protein lowers your chances of an increased belly fat. At every meal, include protein sources such as meat, eggs, and dairy.
Reduce stress levels
Increased stress level can lead to a gain of belly fat as the stress hormone is triggered to produce cortisol. If the cortisol level increases, appetite will increase leading to an increase in abdominal fat storage. To reduce belly fat gain due to increased stress level, engage in fun and pleasurable activities such as yoga and meditation.
Don’t eat sugar-rich foods or take sugar-sweetened drinks
Refined sugar is an unhealthy food and because it is loaded with fructose which can only be converted into fat by the liver, it becomes a dangerous way of accumulating fat in the belly. The increased consumption of refined sugar leads to belly fat gain which causes insulin resistance and other problems. Sugar-sweetened drinks such as fruit juices and sports drinks are extremely unhealthy. Taking fruits is a natural way to negate the harmful effects as you gain more fibre.
Reduce carbs from your diet
An effective way of reducing belly fat is to reduce the consumption of carbs as they raise appetite. Low carb diets have been shown to result in fast weight loss. So, it is advisable to avoid refined carbs such as breads and pastas.
Eat fibre-rich foods
Eating several grams of fibre, especially viscous fibres, contributes immensely to belly fat loss. Viscous fibres bind water to form a thick gel within the gut. This slows down the movement of food through the stomach and small bowel, therefore reducing digestion and nutrient absorption. This makes you feel full and reduces your appetite. Plant foods such as vegetables, fruits, legumes, and cereals are good sources of fibrous fibre which can help you reduce belly fat.
Maintain a food journal
In the process of reducing belly fat, you need to track what, when and how much of food you’re consuming. Tracking your nutrition will help you know exactly if you’re eating high protein or low carb.
To optimize your diet, track your diet for a while to know if you need to boost or reduce your food intake. Knowing what your current diet is will have direct consequence on how much of your belly fat will be reduced and how long it will take.
Exercise is an important routine to carry out daily if you want to lose belly fat, apart from its other numerous health benefits.
Losing belly fat does not involve only abdominal exercises, as only crunches will not reduce belly fat. However, regular exercise regime like jogging, aerobics, and running have been shown not only to drastically reduce belly fat but also prevent the individual from regaining abdominal fat. Exercise is particularly important for both belly fat reduction and maintenance.
Losing belly fat is possible with dedication to the effective ways above. While making efforts to lose belly fat, learn to rest but specially to make use of best practices that will lead to higher levels of success.