Do you think belly fat is always bad? Here are the 7 tips to ditch belly fat
Belly fat is not a problem until and unless it harms our body. But excess of belly fat causes laziness, low energy and various lifestyle diseases like type 2 diabetics, high blood pressure, and heart diseases, .
Because we want to present the best of us, it becomes necessary to lose belly fat and enjoy the benefits of having a healthy body.
Belly fat is measured by placing the measuring tape around the waistline just above the hipbone. For
women, waistline measuring more than 35 inches(89 centimeters) and more than 40 inches (102
centimeters) in men is considered as abdominal obesity.
Henceforth there are few tips below which will target the fat in your belly area and will help you to lose
the belly fat.
- Avoid Sugary Foods and Drinks
Sugar contains half glucose, half fructose, and fructose which can only be metabolized by the liver in
huge amounts. When the liver gets overloaded with fructose that is when you eat a lot of added sugar, it
turns into fat. Numerous studies have shown that excess sugar, mostly due to the large amounts of
fructose, can lead to increased amassing of fat in the belly and liver. This can lead to various diseases
such as heart disease, type 2 diabetes, obesity, and fatty liver disease.
Liquid sugar is even worse. Studies show that sugar-sweetened drinks are linked to a 60% increased
risk of obesity in children, for each daily serving. This includes sugar-sweetened drinks, sugary sodas,
fruit juices, and different high-sugar sports drinks
2. Cut carbs from your diet
Reducing your carb intake can be very helpful for losing fat, including abdominal fat. This is supported
by studies. When people cut carbs, their ravenousness goes down and they lose weight. Diets with
under 50 grams of carbs per day cause belly fat loss in overweight people, those at risk of type 2
diabetics and women with polycystic ovary syndrome (PCOS).
Water weight is quickly reduced by low-carb diets and gives an instant result. Within 2-3 days, an instant
result is seen.
Studies which compare low-carb and low-fat diet specifically targets fat around belly and organs.
Therefore, you don’t have to follow a strict low-carb diet. Just avoiding the refined carbs (sugar, candy,
white bread, etc) should be adequate especially if you keep your protein intake high.
3. Eat lots of fiber
It is often asserted that eating plenty of fiber can help to reduce weight. This is true, but it should be
kept in mind that not all types of fiber are created equally. It seems to be mostly viscous and soluble fiber
which helps to reduce weight.
With the help of these fibers, it binds the water and forms a thick gel that “sits” in the gut. This gel can
very much slow the movement of food through your digestive system, and slow down the digestion and
assimilation of nutrients. The result is a protracted feeling of fullness and reduced desire to eat.
The various foods rich in fiber are wholegrain breakfast cereals, wholegrain bread, barley, rye. Fruits
such as berries, melons , etc and vegetables such as carrots, sweetcorn, etc also contain fiber in
them.Nuts, seeds, pulses, peas and beans are also rich in fiber. You may find some really interestig snack options at Nourishables by Pooja Makhija.
4. Avoid foods that contain that Trans-fat
Pumping hydrogen into unsaturated fats creates trans fat, for example, soyabean oil which is found in
some margarine and widespread and it is also added to packaged foods. These fats have been linked to
swelling, heart disease, insulin resistance, and abdominal fat gain.
For protecting your health you need to reduce belly fat and keep yourself away from products which
contain trans fat. These are nothing but partially hydrogenated fats.
Some of the foods containing trans fat are cakes, cookies, biscuits, frozen foods, ice cream and Indian
savours, sandwich spreads, etc.
5. Intake of a high-protein diet
Protein helps to control weight. High protein intake increases the release of the fullness hormone
which decreases the desire to eat and helps to increase fullness. Protein also raises your metabolous
rate and helps you hold muscle mass during weight loss.
Many empirical studies show that people who eat more protein tend to have less abdominal fat than
those who eat a lower-protein diet.
The foods rich in protein are meat, fish, eggs, dairy, whey protein or beans, etc.
6. Get plenty of restful sleep
Sleep is important for many parts of your health, including weight. Studies have shown that if you
don’t get enough sleep you tend to gain more weight, which may include belly fat. In addition to sleeping
at least seven hours per night, make sure you’re getting adequate sleep which may vary for teenagers,
adult and oldster from 7 to 10 hours.
7. Aerobic Exercise
Aerobic exercise is an effective way to improve your health and burn calories. According to studies, it
is seen that aerobic exercise is one of the most effective forms of exercise for reducing belly fat.
However, results are mixed as to whether moderate-strength or high-strength exercise is more helpful.
Both green tea and green coffee contain fat-burning amalgamation that operates your fat cells into
burning body fat for energy.The benefits of green tea and green coffee includes-
a) To promote burning of stored fay for energy
b) To regulate fat and glucose absorption from food