The term “belly fat” has negative connotations for many people. Even though belly fat is a risk factor for several diseases, it can also be defined as fat stored around the waist. When you sit in one position, as is typical for most of the day, your abdominal fat spreads around the waistline. If your waistline is wider than your hips, you have a wider risk of obesity, type 2 diabetes, and heart disease. What are the most common causes of belly fat? The most common cause of belly fat is a combination of genetics and lifestyle choices. It’s difficult to exercise and diet sufficiently to get rid of belly fat. The trick is to learn to manage your weight so that you don’t have to be on a diet forever or put your body through too much stress in order to shed the pounds.
Why should you care about belly fat?
Studies have shown that belly fat is a risk factor for Alzheimer’s disease Obesity-associated diseases Heart disease Stroke Diabetes Cancer Increasing belly fat doesn’t just affect your health. It can also lead to your wages falling and cost you time at work. In many cases, losing belly fat is easier and faster than losing fat elsewhere in your body. If you have abdominal obesity, losing fat here is likely to be your most effective fat loss target. However, keeping your weight down is just as important. Losing weight without losing belly fat will not only help you live longer but will also improve your health and help prevent type 2 diabetes and heart disease.
How to avoid belly fat?
Eat a healthy diet. Protein, including lean meat, fish, nuts, and leafy green vegetables, is an essential part of a healthy diet, especially for belly fat. Eggs are particularly high in proteins. They’re a great source of protein and have only 12 calories per egg. Choose lean meat. Foods high in sugar and fat are often high in fat. Consider eating leaner cuts of meat, which are often cheaper and have fewer calories than their large-cut cousins. Be aware of portion size. Be mindful about how much food you’re consuming when you eat out. Many restaurant portions are designed to feed larger people, so take the advice of a chef on your plate, or check out the nutrition labels to make an informed choice. Watch your intake of alcohol. Eliminate all forms of alcohol, including red wine.
Get a better waistline Tracker - Tracking your waistline is one of the best things you can do to reduce belly fat. Beating the scale is only useful if you can see that number. Having a regular physical assessment and seeing a doctor who can assess your weight regularly is a must. This way, you can establish what your optimal weight is and build a fitness program around it. You can also monitor your waistline via a mirror, and then mark the numbers down on paper. There are several ways to keep tabs on your waistline:
• Use a tape measure that comes with a waist measurement guide.
• Measure the waist on your jeans.
• Measure the waistband on your underwear.
• Measure around your waist from your navel.
• Measure around your navel and then measure a few inches above it.
Research has shown that people with higher levels of visceral fat are more likely to develop type 2 diabetes, heart disease, and metabolic syndrome. Excess belly fat is harmful because it can increase the risk of type 2 diabetes, heart disease, and metabolic syndrome. Losing belly fat can improve your overall health. Take the steps below to lose belly fat and reduce your risk for metabolic diseases.