Your tummy fat can also affect your health other than making you unfit for your clothes. Termed as visceral fat, tummy fat can pose a serious health hazard to trouble you in the long term. People who have an excessive amount of belly fat are at a higher risk of heart disease and other ailments. It might seem pretty hard to get rid of belly fat, but with proper measures taken in terms of diet and lifestyle can help you to get rid of unwanted abdominal fat eventually.
Some Facts about Belly Fat
- Belly fat is the excess amount of fat that builds around your waist.The excess amount can be measured manually with the help of a simple measuring tape.
- In men, abdominal fat above 102 cm (40 inches), and in women, above 88 cm (35 inches) indicates abdominal obesity.
- With some effective and proven strategies, harmful belly fatcan be reduced, if followed in the right manner.
Below discussed are some evidence-based measures that people adopt to reduce belly fat:
Include More Soluble Fiber in Your Diet
Soluble fibers help in excellent absorption of water and support weight loss. With low calories, it slows down the food in the digestive tract giving you a feeling of a fuller tummy. Soluble fibers help you lose belly fat without the need of starving. Some beneficial sources of fibers include shirataki noodles, flaxseeds, avocados, Brussels sprouts, blackberries, and legumes.
Adopt a Protein-Rich Diet
The risk of belly fat can be avoided by adopting a protein-rich diet. When you consume a protein concentrated diet, hormone PYY is released which promotes fullness and helps curb hunger. Protein also improves the metabolic rate and helps in building muscle mass thus helping you to get rid of harmful belly fat. Some excellent protein sources are fish, meat, dairy, eggs, whey protein, and nuts.
Lower Stress Levels
Stress can trigger your belly fat to great measures by releasing stress hormone called cortisol from adrenal glands. Increased cortisol level heightens appetite and as a result, drives fat storage around the waist. Enjoyable activities like meditation, exercise, dance or other activities can help reduce stress and lower belly fat.
Say No to Sugary Foods
Sugar is mainly fructose and excess intake of fructose leads to various chronic ailments like heart disease, obesity, type 2 diabetes, and fatty liver. It is also directly related to the excess buildup of abdominal fat. Therefore, avoidance of refined sugars as well as cutting down on healthy sugars like honey can prove beneficial in losing excess belly fat.
Incorporate Exercise into Your Lifestyle and Get Rid of Belly Fat
Incorporating exercise in your regular lifestyle would definitely bring wonderful change to your overall physical and mental health. Studies have shown that a combination of aerobics, freestyle yoga, moderate and high-intensity workout, etc. have been very effective in burning those unwanted and unhealthy pounds of fat from the body.
Reduce belly fat with Enough Sleep
Sleep is indispensable in keeping our body fit and working fine. It also has a vital relation to maintaining a healthy body weight. People who do not get proper sleep have a natural tendency to gain excess weight, including tummy fat. You should get at least 7 hours of sound sleep in order to enjoy a healthy life. In the case of sleep apnea or other sleep disorders, consult with a doctor.
Following these helpful guides would surely lead you to the path of getting a healthy lifestyle and help you get rid of belly fat in the most effective manner.