In general, almost everyone feels it is hard to lose weight, especially reduce 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 definitely 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 risk of varied diseases?
Belly fat is also referred as visceral fat or it is also referred as deep abdominal fat. More temporarily, it surrounds your organs. It circulates throughout the bloodstream more regularly and hence likely to raise the amount of fat in your blood, thus increasing your sugar level and it puts a greater risk of varied diseases such as heart disease and type 2 diabetes.
If you wish to burn the belly fat, you must think beyond crunches as well as planks and try to adopt a well-rounded approach.
1. Avoid Sugary Beverages
Sugary beverages are not healthy choice. The brain processes liquid and solid calories in a different way, hence chances are high, and an individual might intake higher number of calories and those calories may end up as fat. If anyone want to reduce belly fat, it is best to completely avoid sugar-sweetened beverages such as sweet tea and alcoholic mixers having sugar.
2. Get Enough Sleep
Sleep plays an important role in good health as well as well-being and more importantly weight management. With proper weight management, fat is reduced; this helps in reduction of belly fat.
According to sixteen year study, where more than 68000 women participated in the study, the 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 individual desires to have good health with reduced belly fat, they must try to sleep for a minimum of seven hours during the night and also make sure they must get quality sleep.
3. Control Your Stress Levels
There are many factors that promote belly fat in individuals, and stress is one of the major factors. It triggers the adrenal glands, and when this happens, cortisol is produced and referred to as the stress hormone. In the research, it has been revealed that cortisol level increases appetite and it drives abdominal fat storage. Due to stress, we find those women who tend to have a large waist produce more cortisol. Increased cortisol is responsible for adding more fat to the midsection.
4. Aerobic Work Out
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 form of exercise which will help reduce belly fat. However, coming to the conclusion as to whether high-intensity or moderate-intensity exercise are more beneficial, the results are mixed.
Both duration and the frequency of your exercise workout is 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 workout, 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 aids in weight loss. It helps in boosting metabolism, as it consists caffeine and natural antioxidants. Many studies have stated that, Green is very effective in losing belly fat. When you combine exercise along with green tea, you will witness effective results.
Those individuals who regularly consumed Green tea lost weight but, these individuals exercised or performed regular physical activities.
6. Do Not Skip Meals
Skipping one meal can lower your ability to reduce belly fat. You may be thinking, by skipping a meal you are consuming fewer calories and therefore you will be losing weight, but in reality it becomes harder to lose weight when you skip meals, hence one should stop skipping meals and try to eat smarter.
7. Do Not Drink Too Much of Alcohol
Research suggest when you drink too much of alcohol, it can make you gain belly fat. Few observational studies have been conducted, they have found a link between heavy alcohol consumption to a significantly increased risk of central obesity, here 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 the amount you drink in a single day. 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 it completely.
8. Include in Your Diet Coconut Oil
One can be spoilt for choice when it comes to healthy fats, among them coconut oil is known to be the healthiest fat one can consume. Medium chain fats present in coconut oil help boost metabolism and it decreases fat storage when individuals consume high calories. A suggestion from controlled studies was that, by 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, they lost on an average 1.1 inches(2.86 cm) from their waist area without they changing their diet as well as their 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 as well as children having fatty liver disease by including fish oil supplements in their diet they can reduce liver as well as abdominal fat.
The Overall health of an individual can be improved when an individual consumes fatty fish or omega 3 supplements. Some of the evidence suggests that it might help reduce belly fat in those individuals having fatty liver disease.
10. Do Intermittent Fasting
Recently Intermittent Fasting has become very popular among those who wish to lose weight. One popular method involves 24 hour fast once or twice a week. Another consist fasting every day for about 16 hours and eating food only during the 8 hour period.
When you follow the simple & effective tips, I am sure you will reduce your belly fat. If you wish to seek expert advice, do not hesitate to get in touch with us, we would be glad to assist you.