Not only is belly fat ugly and discomforting, it is also seriously harmful for the body. Also known as visceral fat, belly fat can increase risks of type 2 diabetes and cardiovascular diseases. Research shows that people who are otherwise thin and have fat on the belly too are increasingly prone to such risks and hence losing belly fat is more essential than it sounds. And along with being essential, losing belly fat is also extremely difficult .Belly fat is more than a nuisance that makes your clothes feel tight.It’s seriously harmful.This type of fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease and other conditions.Many health organizations use BMI (body mass index) to classify weight and predict the risk of metabolic disease.However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin on the outside.Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
1.) Eat Plenty of Soluble Fibre
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food.What’s more, soluble fiber may help fight belly fat.An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period .Make an effort to consume high-fiber foods every day. Excellent sources of soluble fibre include flaxseed shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.
2.) Include apple Cider Vinegar in your Diet
Apple cider vinegar is said to have some great health benefits along with aiding weight loss. Acetic acid in apple cider vinegar helps in burning abdominal fat. Having around 1 or 2 spoons of apple cider vinegar can give effective results.
3.) Eat a High Protein Diet
Protein is an extremely important nutrient for weight control.High protein intake increases the release of the fullness hormones PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss.Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet .Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey proteins or beans.
4.) Avoid Excess Alcohol
Excess alcohol is vastly responsible for increasing belly fat. Studies have shown that excess alcohol consumption leads to increase of central obesity which causes storage of fat around the waist. Hence, reducing alcohol intake can help in having a smaller waist. Excess alcohol is vastly responsible for increasing belly fat .
5.) Avoid Sugary Food and Fruit Juices
Fructose in sugar can lead to many chronic diseases like heart diseases, diabetes, fatty liver diseases and obesity, if it is consumed in excess quantities. Increased sugar consumption is directly proportional to gain in the abdominal area. And apart from refined sugar, even healthy sugars such as jaggery and honey should be consumed in limited quantities. Fruits juices may comprise essential vitamins and minerals, but they contain lots of sugar, just like soda and other sweetened beverages. Drinking these drinks in large amounts may also lead to increase in belly fat. Replace these drinks with water, water with lemon wedges, green tea or unsweetened iced tea.
6.) Reduce your Stress Levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone.Research shows that high cortisol levels increase appetite and drive abdominal fat storage.What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle.To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
7.) Perform Resistance Training
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.Based on studies in people with prediabetes, type 2 diabetes and fatty liver disease, resistance training may also be beneficial for belly fat loss.In fact, one study in overweight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat.If you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer.
8.) Cook and Food in coconut Oil
Coconut oil is one of the healthiest fats in which you can cook food. In addition to boosting metabolism, coconut oil helps in reducing the amount of fat stored in the body in response to the number of calories consumed. Experts suggest consumption of not more than 2 tablespoons of coconut oil in a day. It will help in losing belly fat as well. Coconut helps in reducing the amount of fat stored in the belly and body
9.) Get Plenty of Restful Sleep.
Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.A 16-year study in more than 68,000 women found that those who slept less than five hours per night were significantly more likely to gain weight than those who slept seven hours or more per night.The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat.In addition to sleeping at least seven hours per night, make sure you’re getting.If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.
10.) Eat Fatty Fish Every Week.
Fatty fish are incredibly healthy.They’re rich in quality protein and omega-3 fats that protect you from disease.Some evidence suggests that these omega-3 fats may also help reduce visceral fat.Studies in adults and children with fatty liver disease show that can significantly reduce liver and abdominal fat.Aim to get 2–3 servings of fatty fish per week. Good choices include salmon, herring, sardines, mackerel and anchovies.