TIPS TO REDUCE BELLY FAT

TIPS TO REDUCE BELLY FAT

Belly fat can be annoyance and troublesome for some people. What actually is belly fat? It is the deposition of fat in the deepest layer of abdomen and is usually known as visceral fat i.e. the body cavity. Some people with belly fat may feel a burden to wear loose clothing. Belly fat points out slow metabolism+ lazy habits which may later become a major cause for health risks such as diabetes, cardiovascular diseases and cancer.

There are many flimflam ideas and shenanigan tips to reduce belly fat. Reducing belly fat is a stepwise process. There can be no circumvent. The following are some easy to follow tips to reduce belly fat.

1. Stay active:

Staying active and exercising in a routine is a very effective way to cut any extra fat. It helps in building and toning up the muscles apart from cutting up the extra fat. Starting the day fresh with some routine exercises (like- cycling, running, swimming, aerobics) or yoga also helps in for good mood and dealing with the day to day stress apart from reduction of fats. Making it a routine helps [There is already a sentence with ‘not only’. Hence writing this sentence in a bit different way will look good.][][Done

in losing the extra fat around your waist line area and also helps in gaining any ancillary fats in future.

2. Add fibers and cut carbs:

Eating habits are very important. It means a good quality, timely meal in an appropriate quantity. Properly timed meals that includes breakfast, lunch and dinner at intervals of 3-4 hours planned according to your daily schedule.[This sentence is incomplete.][resolved] Start tracking and planning proper meals. Eating calories according to your routine is a key to maintain weight. Food is the basic necessity for life. Start with adding fibers. Adding fibers like plant food, cereals, legumes, oats, fruits makes your digestion good and also improves metabolic health of your body.

3. Reduce alcohol:

Too much alcohol consumption causes central obesity i.e fats around the belly area. Ergo, limiting alcohol surely will help in some reduction of belly fat. Cutting down alcohol consumption may also help in reducing stress. Cortisol production in adrenal is directly proportional to the amount of stress one is exposed to. Increased production cortisol causes increased appetite. In other words, you eat more junk during stressful hours. Hence, increase in total body weight.[This sentence is incomplete.][][Resolved

Giving up alcohol in one go will be hard, try limiting quantity of alcohol in a single day.

4. Avoid sugary foods and drinks:

Sugar is glucose and fructose. It is only metabolized in liver. Too much sugar in diet makes liver to work overtime and production of fructose that eventually gives end product 'fat'. Thus, more sugar in your diet causes malfunctioning of liver, that is more fat build up in your belly and other body parts. Instead of having candies, chocolates, sugary drinks, juices in your diet, replace them with raw fruits. Apart from solid sugars, liquid sugar in aeriated drinks and juices is more harmful. It doesn’t get registered by brain and you end up by eating more calories than you calculated. Better eat whole fruit than intake of juice. The fibers from whole fruit are extremely healthy and cuts down any negative effects of fructose.

5. Replace trans-fat:

Scientific study says trans-fat is not good for health, causes many health issues. Foods rich in trans-fat like fried-fast food, package food (products like potato chips, crackers) and most importantly margarines lead to increase in total body weight even after planned and short meals. These fats cause a decrease in binding affinity of cell membrane towards insulin thus insulin resistance. These fats are also related to cardiometabolic diseases like diabetes, cardiac diseases, inflammation, abdominal obesity. Try replacing trans-fat. Read labels before buying any packed food items. Trans-fat is often written as partially hydrogenated fats. Replacing trans-fat with unsaturated vegetable fat is a good idea.

6. Bye- bye stress:

Stress can trigger adrenal gland to produce cortisol, which is also called ‘stress hormone’.. It would make you feel increased appetite, crazy hunger drives for knickknacks during stressful hours and late nights. In order to reduce belly fat, try engaging in more stress relieving activities apart from daily busy routine. A walk during morning hours, yoga, meditation will not only help you in relaxing your mind and body but also in losing fats.

7. Goodnight sleep:

A good 7-8hr sleep is necessary after a full day of work. Studies have proved that a person sleeping for at least 7hrs have less chances of accumulation of fat around tummy area than those with lesser sleeping hours. Give your body rest at a proper time. It helps the body cells to rejuvenate and you to look fresh after bedtime. There are many studies that prove people who don’t get enough resting hours are more prone to obesity. Short sleeping hours does not directly cause obesity but is one of the major contributing factors for it. Sleep deprivation slows down the bodily metabolism which ultimately leads to weight gain.

Losing belly fat is not difficult but there is no shortcut to that also. Some effort is always necessary to put in like a change in lifestyle with commitment, planning meals, staying active, etc. Adopting these few changes will definitely help you to loss the extra fat around your tummy area.

Eat healthy, be active, stay fit.