Almost everyone generally feels it is hard to lose weight, significantly reducing belly fat. In particular, it can make an individual feel insurmountable. The real difficulty lies in telling one specific region of your body to accelerate fat metabolism. It is a worthy goal to reduce belly fat because it is, unfortunately, the most dangerous location to store fat.
How To Reduce Belly Fat, Which Increases The Risk of Varied Diseases?
Belly fat is also referred to as visceral fat, or it is also referred to as deep abdominal fat. More temporarily, it surrounds your organs. It circulates throughout the bloodstream more regularly and is likely to raise the amount of fat in your blood, thus increasing your sugar level. It increases the risk of various diseases such as heart disease and type 2 diabetes.
To Burn Belly Fat, You Must Think Beyond Crunches And Planks and Adopt A Well-Rounded Approach.
1. Avoid Sugary Beverages
Sugary beverages are not a healthy choice. The brain processes liquid and solid calories in different ways. Hence chances are high that an individual might intake a higher number of calories, and those calories may end up as fat. If anyone wants to reduce belly fat, it is best to avoid altogether sugar-sweetened beverages such as sweet tea and alcoholic mixers having sugar.
As per a study, sugar-sweetened beverages (SSBs) affects the abnormal fat accumulation in visceral adipose tissue (VAT). The abnormal fat affects diabetes and cardiovascular diseases. The study clearly showed that SSB consumption was positively correlated with VAT after accounting other factors. People who consume SSB daily had a 10% higher absolute VAT volume compared to non-consumers. (Source)
2. Get Enough Sleep
Sleep plays an important role in good health, well-being, and, more importantly, weight management. Proper weight management reduces fat, which helps reduce belly fat.
According to a sixteen-year study, in which more than 68000 women participated in the survey, results stated that women who had slept for less than five hours during the night times had higher chances of gaining weight than those who slept for seven hours or more during the same period.
The above condition has also been called Sleep Apnea. During the night, the breathing of the individual stops. This condition has also been referred to as excess visceral fat. Hence, if an individual desires good health with reduced belly fat, they must try to sleep for a minimum of seven hours during the night and ensure they get quality sleep.
3. Control Your Stress Levels
Stress has a significant impact on belly fat in many ways. It is responsible for triggering the body’s cortisol, which helps to control blood sugar. Cortisol also regulates metabolism and reduces inflammation in the body. An increase in cortisol levels in the long term is responsible for abdominal obesity (source).
Stress can also lead to uncontrollable eating, a direct symptom of excessive cortisol. When you are in a constant state of stress, you have a high urge to eat. It reduces the brain’s ability to control your appetite, which keeps you in a state of hunger for an extended period. Due to stress, we find those women who tend to have a large waist produce more cortisol.
4. Aerobic Work Out
An aerobic workout is effective. It helps improve health, burn calories, and reduce belly fat. It has been revealed in the study the above exercise is one of the most effective forms of exercise, which will help reduce belly fat. However, the results are mixed in concluding whether high-intensity or moderate-intensity exercise is more beneficial.
Both duration and the frequency of your exercise workout are crucial when compared to its intensity. According to one study, it has been revealed that postmenopausal women successfully lost more fat from varied areas when they started doing aerobic workouts each week for around 40 minutes each day rather than those individuals who exercised for 20 minutes daily. This workout is very effective when it comes to slimming your waistline.
5. Green Tea is Healthier Choice
Green tea is a healthy beverage that aids in weight loss. It helps boost metabolism, as it consists of caffeine and natural antioxidants. Many studies have stated that Green is very effective in losing belly fat. When you combine exercise with green tea, you will witness effective results.
Those who regularly consumed Green tea lost weight, but these individuals exercised or performed regular physical activities.
6. Do Not Skip Meals
Skipping meals is going to reduce a person’s total caloric intake. However, it results in consuming more calories during the following meals. This increases levels of triglycerides and visceral adipose tissue (VAT), commonly known as belly fat. The increased levels of both bring in metabolic health issues. Skipping meals worsens the accumulation of belly fat and related metabolic disorders. (Source)
7. Do Not Drink Too Much of Alcohol
Research suggests when you drink too much alcohol, it can make you gain belly fat. Few observational studies have been conducted, but they have found a link between heavy alcohol consumption to a significantly increased risk of central obesity, where excess fat is stored around the waist. When you cut back on your alcohol consumption, you will notice a reduction in waist size.
You need not give up alcohol altogether, but you can limit your daily drinking. Excessive intake of alcohol has been associated with increased belly fat. If you wish to reduce your waistline, then you must consider drinking alcohol in moderation or should try to abstain completely.
In a study on alcohol consumption by Lipids and Cardiovascular Epidemiology Research Unit, Spain, men averaged 18.1g daily, and women 5.3g. About 19.3% of men and 2.3% of women had over 3 drinks daily. It was found that increased alcohol was linked to higher calorie intake in both. For men, drinking more than 3 drinks daily increased the risk of belly fat. (Source)
8. Include Coconut Oil in Your Diet
One can be spoilt for choice regarding healthy fats; coconut oil is known to be the healthiest fat one can consume. Medium-chain fats in coconut oil help boost metabolism and decrease fat storage when individuals consume high calories.
A suggestion from controlled studies was that including coconut oil in one’s diet, it would lead to abdominal fat loss. Obese men, when they started consuming coconut oil for about 12 weeks, lost an average of 1.1 inches(2.86 cm) from their waist area without changing their diet and exercise routine.
9. Consume Fatty Fish Every Week
Fatty fish are very healthy, and they are both rich in quality protein as well as omega-3 fats. They protect the individual from numerous diseases. Omega-3 fats present in fatty fish help reduce visceral fat. Studies have revealed that both adults and children have fatty liver disease. They can minimize liver and abdominal fat by including fish oil supplements in their diet.
An individual’s Overall health can be improved when an individual consumes fatty fish or omega-3 supplements. Some evidence suggests that it might help reduce belly fat in those individuals with fatty liver disease.
In recent times, obesity management treatment has evolved. It now prioritizes obesity-related complications over just BMI. N-3 PUFA enhances metabolic profiles(enzymes, hormones, cholesterol, triglycerides, and blood sugar in obese people. This aids obesity treatment combined with lifestyle changes. Fish rich in n-3 PUFAs are salmon, tuna, mackerel, sardines, herring, mullet, and sturgeon. (Source)
10. Do Intermittent Fasting
Recently Intermittent Fasting has become very popular among those who wish to lose weight. One popular method involves a 24-hour fast once or twice a week. Another consists of fasting every day for about 16 hours and eating food only during the 8 hours.
When you follow the simple and practical tips, you will reduce belly fat. If you wish to seek expert advice, do not hesitate to contact us; we would be glad to assist you.
In a study on mice, intermittent fasting altered belly fat functions. This fasting increased energy-related proteins and decreased fat breakdown. It results in improved insulin reactions. (Source)
Best massage oil for reducing belly fat
Massage oils provide muscle relaxation and promote blood circulation. Massage alone cannot reduce belly fat. Belly fat reduction requires a combination of a healthy diet, regular exercise, and overall lifestyle changes. If you are looking for the top massage oils that are available in India with therapeutic properties, here are some options –
- Coconut Oil: A popular choice for massage because of its moisturizing properties. It will, however, not reduce belly fat but can help improve skin health and its elasticity.
- Sesame Oil: Sesame oil is extensively used for its Ayurvedic practices. It has a warming effect and has been used for massage for ages. Regular massage with sesame oil will improve blood circulation and promote relaxation.
- Mustard Oil: Mustard oil is another used in traditional Indian massage practices for kids as well as adults. It has a heating effect on the skin and helps relieve muscle soreness and stiffness.
- Olive Oil: It is not native to India and is a bit costly. For a 100 gm bottle, you might have to pay Rs. 100 to Rs. 150. It is widely available and can be used for massage. It is rich in antioxidants and healthy fats and benefits the skin.
FAQs on Losing Belly Fat
What foods should I avoid to lose belly fat?
To lose belly fat, it’s important to avoid foods that are high in –
- Added sugars, like sugary drinks, sweets, and pastries
- Foods high in trans fats, like margarine and packaged snacks
- Limit intake of alcohol
- Avoid foods that are high in refined carbohydrates, like white bread and pasta
Is there any role of sleep in losing belly fat?
Sleep is vital in maintaining a healthy weight, including reducing belly fat. Less sleep disturbs the balance of significant hormones, including the hormones responsible for metabolism and regulation of appetite. This disturbance leads to increased hunger and cravings which leads to high-calorie intake. In addition, when you are deprived of sleep, you will feel too tired to exercise, leading to weight gain.
How does alcohol consumption affect belly fat?
Alcohol consumption contributes to weight gain and increased belly fat. A 12-ounce can of beer contains 155 calories, and there are 125 calories in a 5-ounce glass of red wine. Consuming these calories indeed leads to weight gain. In addition, when the body uses alcohol as its primary energy source, the lipids and glucose in it end up as fat or adipose tissue. Excess alcohol also gives alcoholic fatty liver. This can damage your liver leading to its ability to control the storage of carbohydrates and fats. This change affects a person’s ability to lose weight.
After family planning operation my belly is too large like a six month pregnant . Plz suggest best result
Same as that comment.after my c section abdomen is too large in size