Tuesday April 23, 2019

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
The article is about "5 Proven Ways to Reduce Belly Fat". Pixabay

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.

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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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Exercise Can Help Fight Against Deep Abdominal Belly Fat: Study

"Our study suggests that a combination of approaches can help lower visceral fat and potentially prevent these diseases," Neeland added

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exercise everyday
Exercise is crucial for everyone. Pixabay

Exercise can help you in the fight against internal, visceral fat that you cannot see or feel, but can lead to insulin resistance, diabetes, heart disease and inflammation, suggests a study.

In the study, researchers analysed two types of interventions — lifestyle modification (exercise) and pharmacological (medicine) — to learn how best to defeat fight deep abdominal belly fat. They found the reductions were more significant per pound of body weight lost with exercise.

“Visceral fat can affect local organs or the entire body system. Systemically it can affect your heart and liver, as well as abdominal organs,” said Ian J. Neeland, Assistant Professor at the UT Southwestern Medical Centre.

For the study, published in the journal Mayo Clinic Proceedings, the researchers evaluated changes in visceral fat in 3,602 participants over a six-month period measured by a CT or MRI exam.

“When studies use weight or body mass index as a metric, we don’t know if the interventions are reducing fat everywhere in the body, or just near the surface,” Neeland said.

exercising
Exercise best defence against deep abdominal belly fat. Pixabay

“The location and type of fat is important. If you just measure weight or BMI, you can underestimate the benefit to your health of losing weight. Exercise can actually melt visceral fat.”

Neeland noted researchers previously thought of fat as inert storage, but over the years this view evolved and fat is now seen as an active organ.

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“Some people who are obese get heart disease, diabetes, or metabolic syndrome – and others don’t.

“Our study suggests that a combination of approaches can help lower visceral fat and potentially prevent these diseases,” Neeland added. (IANS)