Belly fat is one of biggest fitness challenges which most men and women face usually after 30's. However, it can effect even children at a younger age. Although, every one understand by the term 'belly fat', it usually means the extra fat deposit within your tummy area. In medical terminology belly fat is also known as abdominal obesity or central obesity. According to a new study, published in the New England Journal of Medicine, about a third of the world's population both including adults and children exceed a healthy weight.
I am sure none of you would want to have that as it may affect your overall personality. So, here in this blog I have shared some ways to reduce belly fat. However, before that you need to know few concepts like - Types of belly fat, food that cause belly fat etc. Once you are aware of these concepts, it will be easier to work on the tips to reduce fat from your tummy area.
Types of Belly Fat
Understanding the type of belly you have is very important for you before you plan to work on reducing your abdominal obesity. Usually there are five types of belly, which are as follows:
Alcohol Belly: It is one of the most common reason for acquiring fat in the abdominal area. Alcohol belly is often referred to as beer belly.
Hormonal Belly: If there is a hormonal imbalance in your body, it may result in increased fat in your abdomen.
Stressed-out-belly: A stressful life often leads to extra abdominal fat.
Bolted Belly : According to many dietitian, too many processed food leads to gaining of belly fat.
Foods That Cause Belly Fat
We all love tasting variety of cuisines without even knowing the impact. Some food may contribute towards increasing your cholesterol level whereas some food causes unhealthy fat in your belly. So, it’s high time that you avoid food that causes belly fat.
In this fast life, each one of us consumes processed food either as a part of our lunch, dinner or snacks. As per research processed food are extremely dangerous and causes serious health hazards in the long run. All the prepackaged, preservative-filled junk food should be avoided to remove belly fat.
Sugar and Sugar Substitutes
All of us know, sugar is something you should avoid taking maximum. If you are a sweet lover then you must read this para carefully. Consuming sugar will only make you unhealthy and fatty in the long run. Try to replace sugar with sugar substitutes like mashed fruits in your favorite recipes.
Try to reduce the carbs by 50% from your diet, if you want to get rid of the extra fat. Refined carbs such as pasta, white bread and flour are food that needs to be avoided to lose belly fat. Instead of these type of meal goes for whole wheat food.
Want to get rid of that extra bulging fat? Cut down on alcohol. You must have heard the term ‘beer belly’. Yes, you heard it correctly! Alcohol in any form contributes fat in your body. So if you want to avoid foods that cause belly fat, say a big no to alcohol.
What Happens Due to Abdominal Obesity?
Belly fat can cause serious health issues ranging from heart disease, diabetes to cancer. Apart from this it makes you feel uncomfortable and brings down your self-esteem. Several types of belly fat issues arise due to visceral fat, which is gathered under the skin. This is a deeper belly fat that gathers around important body organs such as Liver and Kidneys.
According to Harvard Medical School, excess fat in the body results in ill impact on health. It impairs the body's responsiveness to insulin, increasing the blood sugar and insulin levels. It' associated with low levels of HDL ("good") cholesterol and high levels of LDL ("bad") cholesterol and triglycerides.
A study done on more that more than 3,000 premenopausal and postmenopausal women in Mumbai, India, revealed that those whose waists were same size of their hips are 3 to 4 times at a increased risk of developing breast cancer than women with normal weight.
How to Reduce Belly Fat?
Indeed apart from health aspects, losing fat from belly will help you feel better. Wouldn’t it be great if you can slip in a low waste jeans and display your sexy looks? I am sure, you will love too. Let’s take a look at some ways by which you can loose belly fat fast.
1. Always Eat Foods That Burn Belly Fat
Taking proper food is very important to lose belly fat as food contributes maximum in gaining fat. Eating belly fat burning foods, you can reduce the maximum fat element from your body. Here, are some examples of belly fat burning foods.
Peppers are known to be natural fat reducer, so try to consume hot peppers such as jalapenos, chili pepper and cayenne powder. Adding pepper in your diet, you can also gain vitamin C.
Beans are considered by diet experts as one of the best foods that burn belly fat. Rich in protein and cards, beans are energy providing food. Cannellini, kidney, black beans, garbanzo and lentils are good food for reducing belly fat.
Nuts and Seeds
If you are wondering how to lose extra fat from your belly then consume nuts like macadamia, walnuts, almonds, chia seeds, cashews, and hemp seeds. These foods not only help reduce belly fat but also contribute towards your weight loss.
Blueberries, blackberries, raspberries strawberries, and cranberries are some types of berries that are rich in fiber and helps in increasing the metabolism in the body. Berries are considered good food that reduces belly fat.
Another food that you should not miss if you are thinking about how to lose belly fat is avocados, which contains high fiber. Considered as an excellent element for fat loss, ½ avocado is recommended for best results.
If you a love tangy taste then citrus fruits should be included in your diet. Rich in vitamin C, lemon and grapes are an excellent fat cutter. Squeeze some lemon in a glass of water and consume every day. You will surely spot the difference in a few weeks.
A metabolism booster, broccoli is one of the best foods that burn belly fat. Add this special contributor with your salad and let your belly shed some fats.
3. Go For Exercises That Reduces Belly Fat
All efforts to reduce belly fat are incomplete without proper exercise. You should burn calories in your body to attain your desired goal of a healthy body. Try the following exercises to reduce belly fat.
Interval exercise is easy and a good workout for reducing the love handles or extra fat around your tummy area. By adding intense periods of work coupled with small recovery segments, interval training maintains your exercise form giving you maximum intensity. The advantage of high-intensity interval training is that it keeps your body fat burning even after you go from the gym. During this types of exercise, your body provides enough oxygen to your muscles.
So, how do you practice interval exercise?
Practicing interval exercise is easy, which can be performed in your day to day life. Let’s say, you like walk every morning in your neighborhood, run for a minute for every 10 minute of your walk. Again go back to the walking mode. This can be done for all types of exercises that you do; Aerobics or cardio.
Pilates is more than just an exercise to tone your body. It teaches you how to move and where to move your body. Pilates includes tiny movements all focused on core strength. It is considered one of the best exercises to lose belly fat. However, I recommended that you attend a few Pilates classes before starting on your own.
Abs exercises are common ways to reduce belly fat and keep your body fit. If done properly, abs exercise will ease 50% of your belly fat issues. Some of the abs exercises that will give good results to you include crunches, side crunches, leg raise etc. You can find a tone of abs exercises to reduce belly fat on YouTube channels.
20-30 mins of yoga session early morning will not only help in reducing your belly fat but also help in increasing your metabolism. Health experts have always recommended yoga for a healthy body and mind. You can either check out some online videos or even join short term yoga courses to learn to do correctly.
4. Get More Sleep
Adequate rest is important to get rid of belly fat and decrease your stress level. Try to sleep between 7 to 9 hours, which will give your body enough strength to repair your weak areas. I know it’s difficult in this busy schedule to go to the bed timely and maintain a proper sleep schedule but it’s highly necessary to lead a healthy life. Do you know inadequate sleep can result in gaining weight and add on to your belly fat? I am sure, you will not like it.
5. Avoid Stress
Each one of us gets stressed sometime or other in life knowingly or unknowingly. However, one thing that we don’t know is that when we become stressed, our body promotes a hormone called Cortisol, which is required to mitigate the effect of stress.
But this hormone results in the accumulation of fat in the abdomen region. So the best way to get rid of stress is to take proper sleep and practice a little yoga and meditation.
7. Don’t skip meals
Most of you will read this point twice to understand if it’s correctly written. Yes, you have read it right! There is a misconception that if you skip meals then you consume low calories so weight loss should result. But this is an incorrect fact and will harm your efforts to lose weight. So instead of skipping meals to decrease your belly fat, just eat smartly.
So now if you have decided to lose belly fat, you can do so without investing in any kind of costly equipment. Do not go by those marketing and promotional ads, which promises fats reduction in 7 days or 15 days without any change in your lifestyle. Those are fake commitments, which will only result in wasting your hard earned money.
Losing belly fat takes time and depends a lot on your current situation. So if your objective is how to get a flat belly, then the answer lies in the current condition of your belly. If the fat accumulation on the abdomen is more then it will take time to lose fat.
Remember, you cannot gain anything without hard work and dedication. Even this theory applies to losing belly fat. Just list down your daily schedule and evaluate the areas where you can work on. Hope now, your question about how to lose belly fat has been answered.
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