Lose Belly Fat: Nowadays, excess weight and Belly Fat has become a major health problem for most of the people across the globe. You can’t wear fitted clothes, your body feels lethargic and in worst case scenario you might face several health conditions such as diabetes, heart disease, Alzheimer’s disease and many more.
Due to unhealthy lifestyle and eating habits have tended to increase the number of such cases around the world. Now, losing belly fat has to turn out to be a major common fitness goal. However, losing the excess fat around your belly is not as tough that we think of, all we have to do is to follow a healthy lifestyle, routine workouts and healthy food.
Today, we are going to give you some major details regarding belly fat and how you can get rid of it by using some effective natural measures, but, first, we have to know what exactly belly fat is….
Table Of Contents
- 1 What is Belly Fat? Is it Risky for our Health?
- 2 How to Check You Have Excess Belly Fat?
- 3 How You Can Cure Belly Fat Effectively?
- 4 1) Healthy Food to Control or Lose Belly Fat
- 5 2) Regular Work out for reducing Belly Fat
- 6 3) Proper Sleep and Avoid Stress
- 7 Bottom Line
What is Belly Fat? Is it Risky for our Health?
Before starting anything further we must know what belly fat is and how it affects our body. When your body fat or excess weight grows around the centre of your body over a certain period of time then it is known as abdominal obesity or visceral fat. Visceral fat is considered to be a potentially harmful type of fat that is located beneath the muscles in your abdomen and cause other health issues when it is too much of it.
Visceral fat is also known as “Active Fat” as it is highly responsible for releasing several hormones that can raise the concerns of other organs failures such as type 2 diabetes, heart disease, Asthma, among many. Therefore, Belly Fat is very harmful to your body as it not only affects your abdominal area but also other parts of your body.
How to Check You Have Excess Belly Fat?
People with flat abs also have some belly fat but it is normal to have some, what makes it worse is the excess amount of fat around your abdominal. So, how would you know whether you are normal, overweight or obese? Here’s the easy way to find out if you have excess belly fat or not.
In order to check your belly fat, you have to measure your abdominal obesity by yourself at home. All you have to do is to take a measuring tape and wrap it around your waist and abdominal, just above your hip bone and the complete circumference should be less than 35 inches for women and less than 40 inches for men. The measurement equals to 35 inch and 40 inches or more than that specifies that you have extra belly fat which may cause other health issues in your body.
How You Can Cure Belly Fat Effectively?
One must take note, Visceral fat is extremely responsive to what an individual eats and his/her lifestyle. Only with some changes in your food intake and proper physical activities such as exercise, you can easily get rid of your belly fat in a certain period of time.
Note: The results may vary from person to person.
Here are the three major steps that you need to follow if you want to get rid of your belly fat:
- Healthy Food
- Routine Exercise
- Proper Sleep
1) Healthy Food to Control or Lose Belly Fat
A healthy diet not only helps in losing your belly fat but also improves the proper functioning of the digestive system along with strengthening your immune system. If you want to lose belly fat then you must focus on these below-mentioned guidelines:
Focus on High Fibre Food
Make sure to eat high fibre foods on a daily basis as it helps in decreasing the number of calories from your body and encourages weight loss as these food items make you feel full even if you have intake small amount of it. Here are some examples of high fibre foods: Avocados, Flax seeds, Brussels sprouts, Bananas, Shirataki noodles, Oatmeal, Brown rice, Blackberries, among many.
Intake Vitamin C-rich Fruits
A study revealed that a lack of vitamin C in your body increases the chances of accumulation of fat around your belly. In order to avoid such scenarios, you must intake the proper amount of vitamin C in your diets such as Lemon, Orange, Guava, and Papaya.
Eat Fewer Carbohydrates and More Protein
Fewer carbs intake helps in losing fat quite effectively as several studies showed that it helps in decreasing the appetite and you feel full. High-protein foods aggressively work against belly fat while reducing your appetite and making you intake less amount of calories all over the day. It not only reduces belly fat but also helps in maintaining your body shape by preventing the body to regain weight along with repairing your skin, hair, muscles as well as bones. Some high-protein foods consist of Eggs, cottage cheese, oats, chia seeds, broccoli, black beans, avocado, milk, chickpeas, peas, pumpkin seeds, almonds, among many.
Avoid Sugar and Alcohol
Sugar is responsible for developing several health diseases such as obesity, heart disease, type 2 diabetes, and fatty liver disease as it consists of fructose, which is responsible to give rise to many chronic diseases if it is consumed in excess amount. Heavy intake of alcohol is also responsible for developing central obesity. By limiting the amount of alcohol intake will help you to reduce belly fat.
2) Regular Work out for reducing Belly Fat
Exercise every day in order to get rid of excess fat that has accumulated around your abdomen. A half an hour of vigorous aerobic exercise is very useful in reducing belly fat very fast. Some of the best work out for belly fat is Running, Walking, Bicycling, Swimming, Mountain Climbers, Burpee, HIIT workout, Yoga, among many. Try to practice work out each day for half an hour throughout the week or at least 4 times a week to get best results.
3) Proper Sleep and Avoid Stress
It is observed that those individuals, who get plenty of restful sleep of 6-7 hours every night, tend to have lesser chances of development of visceral fat. Stress, on the other hand, is responsible for gaining belly fat as it triggers the adrenal glands in producing cortisol, commonly known as the stress hormone which then increases your appetite. Therefore, you must avoid taking stress and must take proper sleep every day.
Belly fat is not as hard to get rid of that most of us think it is, all we need is commitment and healthy routine that can lead us to a better and improved lifestyle.