Reducing belly fat is the most common fitness goal everyone seeks to achieve. It leads to a higher risk for diabetes type 2 and heart problems. Fitting in our clothes is also a problem. We want to look fit and slim. Abdominal fat is harmful to our health as well as for our well-being and happiness. Getting rid of belly fat takes effort and time. But with the right diet and proper exercise, it is fairly easy.
Tips to get rid of belly fat:
Protein: In a study, it was observed that people who consumed high protein were less likely to gain more weight. Protein is a major macronutrient for weight loss. It increases body metabolism and decreases yearning for food. Ear foods that contain rich protein such as eggs, dairy products, meat, fish, legumes, etc.
Fruits and vegetables. It provides fiber which reduces heath diseases. Fruits and vegetables provide complex carbohydrates and low calorie which reduces weight gain.
Exercise: Effective ways of burning abdominal fats are doing exercises such as crunches and sit-ups. These exercises target abdominal and belly fats. Increasing activity by moving more can also reduce fat. Cardiovascular exercise also burns fats and calories. Go for walk, swim, take the stairs, or stretch from time to time.
Carbohydrates. Cutting down carb lowers our appetite and it is an effective way to lose weight. Besides that, it reduces the risk of type 2 diabetes. Simply replacing refined carb with complex or healthy carb, which can be found in whole grains and vegetables, we will find drastic results.
Reduce the consumption of sugar. Consumption of added sugar is the main cause of weight gain and other metabolic problems. Sugar increases fat in the liver and abdomen which causes insulin resistance.
Check the intake of sugar in coffee, fruit drinks, sweetened drinks, etc. Check the label and minimize the consumption of sugary drinks. This will reduce the intake of total calories.
Get adequate sleep: Little amount of sleep in a day can increase your cravings which will increase your belly fat. It also increases your stress level which will ruin your well-being. Getting enough sleep will reinforce your endeavor to get rid of belly fat. Remember the simple thing as sleeping to get rid of fat around the belly.
Soluble fiber. Eat lots of soluble and viscous fiber food. These fibers slow down the movement of food in the digestive system and slow down digestion. It increases fullness and helps in the reduction of weight. Legumes, fruits, vegetables, and whole oats are some sources that will help to get rid of belly fat.
Healthy fats: Saturated fats and trans fats increase weight and cause heart problems. Instead of these fats switch to healthy fats that can be found in fatty fish, nuts, olives, eggs, etc. Switching to healthy fats can get rid of those depressing belly fats.
Keep a check on your stress level: It has been found that stress can lead to an increase in body weight especially around the belly or abdominal area. Fats can build up when stress hormones are released. Stress and anxiety increase the level of our appetite which drives us to eat more food. Try meditating or yoga to keep a check on your stress level.
Reduce consumption of alcohol. Consumption of too much of everything is harmful for our body. Alcohol is also one of the factors that is proved to be responsible for increasing belly fat. Stop or consume only a little quantity of alcohol to get rid of belly fat.
Belly or abdominal fat is dangerous for our health. It increases the risk of diabetes type 2 and heart problems. Reducing belly fat can be achieved by following a healthy diet and exercising regularly. Simple exercise and activity can help to burn fat. But working out and hitting the gym will be a more effective method to lose weight.
Some ways to reduce abdomen / belly fats are summarized below:
- Increase the intake of high protein.
- Eat lots of fruits and vegetables.
- Exercise regularly.
- Reduce the intake of Carbohydrates.
- Reduce the consumption of sugar.
- Get an adequate amount of sleep.
- Eat lots of Soluble fiber.
- Consume Healthy fats.
- Keep a check on your stress level.
- Reduce the consumption of alcohol.