Monday August 20, 2018

5 Proven Ways to Reduce Belly Fat

If you have a lot of excess fat around your waistline, then you should take some steps to get rid of it even if you're not very heavy overall

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5 Proven Ways to Reduce Belly Fat
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Written by Vaishali Aggarwal

Belly fat is not just a problem because it can look bad. In fact, having lots of fat in the abdominal area is strongly linked to diseases like type 2 diabetes and heart disease. For this reason, losing belly fat has massive benefits for your health and can help you live longer.

 

If you have a lot of excess fat around your waistline, then you should take some steps to get rid of it even if you’re not very heavy overall. Here are 5 proven ways to lose belly fat:

  1. Avoid Food and Drinks Containing Sugar- Added sugar is very unhealthy.Studies show that it has uniquely harmful effects on metabolic health. Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices and various high-sugar sports drinks.

    One must avoid food and drinks containing sugar to get rid off belly fat
    One must avoid food and drinks containing sugar to get rid off belly fat. Pixabay
  2. Include Protein in your Diet- Protein is the most important macronutrient when it comes to losing weight. It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day. If weight loss is your goal, then adding protein is perhaps the single most effective change you can make to your diet.
  3. Cut Carbs From your Food-  Carb restriction is a very effective way to lose fat. This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight. Just avoiding the refined carbs (sugar, candy, white bread, etc) should be sufficient, especially if you keep your protein intake high.
Cut carbs from your diet.
Cut carbs from your diet. Pixabay

4.Reduce your Stress Levels-  Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the “stress hormone.” Research shows high cortisol levels increase appetite and drive abdominal fat storage. To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.

You May Also Like: Simple Ways to Lose Belly Fat After Pregnancy

5.Drink Green Tea-  Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism. EGCG is a catechin, which several studies suggest may be effective for losing belly fat. The effect may be strengthened when green tea consumption is combined with exercise.

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Preventing Type 2 Diabetes With The Help of Weight Loss

How weight loss can help stop Type-2 diabetes

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Weight Loss as a Cure for Type 2 Diabetes
Weight Loss as a Cure for Type 2 Diabetes. Pixabay

Losing weight can lead to an early and sustained improvement in the functioning of pancreatic beta cells, which can help individuals with Type-2 diabetes to achieve remission, a study has found.

The findings suggest that weight loss normalizes fat metabolism in all individuals with Type-2 diabetes, but the more rapid loss of the capacity of beta cells to recover prevents some individuals from returning to a non-diabetic state.

“The knowledge of reversibility of Type-2 diabetes, ultimately due to re-differentiation of pancreatic beta cells, will lead to further targeted work to improve understanding of this process. This provides a major focus for cell biologists to make specific advances,” said Roy Taylor of Newcastle University in the UK.

“At present, the early management of Type-2 diabetes tends to involve a period of adjusting to the diagnosis plus pharmacotherapy with lifestyle changes, which in practice are modest. Our data suggest that substantial weight loss at the time of diagnosis is appropriate to rescue the beta cells,” he added.

Representational image.
Representational image. Pixabay

In a clinical trial conducted recently, nearly half of the individuals with Type-2 diabetes achieved remission to a non-diabetic state after a weight-loss intervention delivered within six years of diagnosis.

The study, published in the journal Cell Metabolism, reveals that this successful response to weight loss is associated with the early and sustained improvement in the functioning of pancreatic beta cells. This finding challenges the previous paradigm that beta-cell function is irreversibly lost in patients with Type-2 diabetes.

Some non-responders simply had not lost enough weight, but in those who had, it was not clear how their response differed from that of responders.

Also Read: Eating Fresh Fruits Everyday May Keep Diabetes at Bay

To find out, the team examined liver fat content, pancreatic fat content, blood concentrations of fats called triglycerides, and beta-cell function and found both groups lost these metabolic factors.

However, only the responders demonstrated early and sustained improvement in beta-cell function. Pancreatic beta cells secrete insulin in two phases in response to an increase in blood glucose concentration, the researchers noted. (IANS)