How to reduce belly fat

Contrary to popular belief, people with a normal body mass index(BMI), but having excess belly fat, also face increased risk of the above health problems. Here are a few potential reasons for the accumulation of excessive belly fat

Causes of Belly Fat

Sugar food and beverages: Studies have shown a link between high sugar intake and excess belly fat. This is mainly due to the extra refined sugar added during processing. While excess sugar in any form can be harmful, sugar-sweetened beverages are especially problematic.
Alcohol: Another possible cause for sudden belly fat gain is alcohol. Studies have linked the excessive consumption of alcohol to an increase in belly fat, with one study finding that men who consumed more than 3 drinks a day were 80% more likely to have excess body fat.
Stress: Cortisol, commonly called the ‘stress hormone’, is produced by the adrenal glands in stressful situations. While stress drives overeating, cortisol causes the excess calories to be stored as fat in the belly.
Genetics: Similar to genes playing a major role in increased obesity risk, genetics may be partly responsible for the tendency of the body to store fat in the abdomen area.

Top Ideas to Reduce to belly fat

1. Drink Green Tea:

A very healthy beverage, green tea contains the antioxidant epigallocatechin gallate (EGCG) that appears to boost metabolism. The effect of the antioxidants in green tea may be strengthened when its consumption is combined with exercise.

2. Eat plenty of soluble fiber:

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 (3,4, 5).

3. 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.

4. Workout regularly:

Cardio or aerobic exercises are an effective way to reduce belly fat. While that may have been proven by various studies, the results are varied regarding the intensity of exercise necessary. In addition to cardio, resistance training can further help with fat loss too. That said, it is ideal to consult a personal fitness trainer before getting started on high-intensity resistance training.

5. Exercises to Reduce Belly Fat:

Workout is a key part of almost every weight loss journey. Exercises that specifically target the abdominal area would go a long way in helping reduce belly fat. Here are 4 exercises that you can do to lose belly fat:

6. Avoid foods that contain trans fats:

Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. They’re found in some margarines and spreads and also often added to packaged foods, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies. A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat.

7. Bicycle exercise:

1. Lie on the mat, or on the floor and keep your hands either behind your head or by your side just like you would for crunches.
2. Lift both your legs off the ground and bend them at the knees.
3. Bring the right knee close to the chest while keeping the left leg down.
4. Take the right leg down and bring the left leg towards the chest.
5. Alternate bending the knees as if you are using a bicycle.

8. Don’t drink too much alcohol:

Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much.
Research suggests that too much alcohol can also make you gain belly fat. Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist. Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help.

9. Try curbing carbs instead of fats:

When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet—28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, Stewart says.

10. Think eating plan, not diet:

Ultimately, you need to pick a healthy eating plan you can stick to, Stewart says. The benefit of a low-carb approach is that it simply involves learning better food choices—no calorie-counting is necessary. In general, a low-carb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels and sodas—and toward high-fiber or high-protein choices, like vegetables, beans and healthy meats.

11. Lift weights:

Adding even moderate strength training to aerobic exercise helps build lean muscle mass, which causes you to burn more calories throughout the entire day, both at rest and during exercise.

12. Choose whole-grain foods:

When you’re trying to reduce belly fat and get rid of dangerous visceral fat, you’ll need to choose 100% whole grain foods when you’re eating bread, rice or pasta. 100% whole grains are significantly higher in fiber, protein, vitamins, and minerals compared to more refined grains. They are a much more nutritious choice. Refined grains are those that are overly processed and their vital nutrients are removed. Items like white bread, white rice, plain pasta, or crackers should be limited.

13. Increase your daily activity levels:

Lifestyle activities are a great way to add more exercise to your day. Being more active throughout the day has been shown to have similar benefits to 150 minutes of planned cardio each week. Choose times when you are sedentary, such as watching TV, break time at the office or commuting and insert activity into the mix. Think of times when you can move more or take more steps. For example, do sit-ups, pushups, and planks during commercial breaks. Stretch while you are stuck in traffic and walk around the office during break time.

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