Consider a case where you work while sitting on your sofa and typing on a laptop. Plus you had a multiple hangouts last month. Now your cousin’s wedding is at the door and you are unable to get fit into your sheath dress.
That chubby fat layer around your belly appears like a stone in your beauty.
In fact, belly fat is present in all individuals, it is normal. However, excess belly fat, especially visceral fat not only upsets your personality, but also triggers to chronic diseases i.e. CVDs, diabetes type II, hypertension etc.
So in order to get rid of your excessive belly fat, you should follow these steps:
1. Switch to Whole Grain Starches
A slice of white bread, biscuits or cake tends to increase blood sugar levels at faster rate. It will also make you feel hungry earlier. A good way to maintain blood glucose level and hunger is to switch to whole grain carbohydrates.
These may include: whole grain chapatti, legumes, beans, dark green vegetables etc. These foods will let you feel full for much longer time and will also reduce belly fat.
2. Trim Your Daily Calorie Intake
Carbohydrates are the major source of energy for the body. Decreasing the amount of total carbohydrates will greatly reduce calorie intake.
In addition, it will allow the liver to utilize free fatty acids from stored fats, mainly from visceral organs, as a source of energy. This will in turn, reduces belly fat.
3. Stop Consuming High Sugar Beverages
High sugar beverages and fruit juices also increase blood sugar levels rapidly. High consumption can be a risk to insulin resistance, high belly fat and obesity.
Observational studies show a relationship between high sugar intake and increased abdominal fat. So, replace these drinks with water, unsweetened tea, or raw fruits with skin.
Fresh fruits with skin (apples, oranges, berries, and guava) contain soluble fires. These fibers form gel in intestine thus make you feel full for much longer time. They also hinders the absorption of calories from intestine. Thus reducing belly fat content.
4. Limit Processed Food Intake
Processed foods, including bakery goods, fried foods, salad dressings, contain large amount of Trans fats. These fats not only trigger weight gain but also leads to inflammation, insulin resistance and heart diseases by increasing bad cholesterol levels.
So in order to maintain good weight and health, these foods should be limited.
5. Never Skip a Meal
Sometimes you may skip a meal, mainly breakfast, in order to cut down the calories. This can even leads to weight gain.
This is because, when you skip a meal, you begin to experience excessive hunger. This may either ends up in consuming less nutritional foods or overeating during next meal.
Extra calories are stored in the form of fats in body, leading to weight gain.
6. Perform Resistant Exercises (cardio)
Regular resistant moderate level exercise for at least 30 to 60 minutes per day will speed up body’s metabolism, including heart rate, breathing rate etc.
This will, eventually burns calories at faster rate, thus reducing belly fat.
You can also do weight lifting. If you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer.
7. Go For Abdominal Muscle Workout
Abdominal muscle exercises will also help to reduce belly fat at faster rate. You need to perform crunches and leg muscle raises for three sets in 20 repetitions.
Planks can also be done by holding your body in pushup position for 20 to 30 seconds in four sets. Other strength exercises like bicycle crunches, sit ups are also helpful.
8. Consume Green Tea Regularly
Green tea contains caffeine and an antioxidant epigallocatechin gallate (EGCG). Both tend to boost your metabolism. Thus burning fat at faster rate. This affect may be strengthened in combination with exercise.
9. Consume Adequate Proteins
An adequate amount of protein must be added in diet, especially during weight loss. Proteins will help build up the muscles and prevent weakness during restricted calories diet.
May of the studies show that proteins help with weight loss in individuals consuming 25 to 30% calories from it. Good protein sources include:
• Meat (lean)
10. Say Good Bye to Stress
Stress is a major risk factor to obesity. Prolonged stress stimulate the body to release cortisol, often called as stress hormone. Cortisol works by increasing metabolic rate and hunger. Thus, promotes obesity.
You can get rid of stress by meditation or yoga exercises. Go for a morning walk or spend time in some leaisureful activities to release stress.
11. Get a lot of Restful Sleep
Research shows that good quality sleep of minimum six hours minimize the incidence of weight gain and obesity.
Moreover, people staying awake at night are at risk of developing ‘Night Eating Syndrome’, developing obesity. Story behind this lies that you challenge your body to stay awake. Body responds to this stress by releasing cortisol. So you feel hungry at midnight.
12. Consume Omega 3 fatty Acids
Alpha linoleic, often called as omega 3 fatty acids, are healthy fats that protect your heart and other visceral organs by promoting fat oxidation. They also minimize abdominal weight gain. So adequate amount should be taken in meals. Food sources of omega 3 fatty acids are:
• Fatty fish (2-3 servings per week)
• Sea foods
• Nuts and seeds
• Plant oils
Abdominal fat loss, although, much difficult and sickening to attain, can be achieved if you first make proper mindset. Set the most achievable goals and then work hard to achieve them. The most important thing is consistency.
In short, for belly fat loss, all you need to do is to follow the above steps. Make healthy food choices, do some exercise and remain consistent to it.
You should keep in mind that “one can live well, if he eats well”. In the end, trust yourself, be positive and ALL THE BEST for belly fat loss!
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