Monday November 18, 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.

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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Study Says, Older Adults Can Go For a Weight-Loss Surgery

Although based on a small number of patients, Study suggest that successful weight loss and improved diabetes control can be safely achieved with surgery in older patients

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Older Adults
Management of obesity and diabetes in old age is challenging. There is a lot of scepticism around conducting weight-loss surgery of Older Adults above 65 years of Age. Pixabay

Weight-loss or bariatric surgeries are not usually performed in people above the age of 65. But researchers, including Indian-origin, have now found that these procedures could lead to successful weight loss and better diabetes control in Older Adults.

The study, presented at the Society for Endocrinology annual conference in Brighton, UK, indicates that elderly patients treated with bariatric surgery (gastric bypass or gastric sleeve) can recover well and have a reduced risk of obesity-related complications, including heart disease and diabetes.

“Although based on a small number of patients, our data suggest that successful weight loss and improved diabetes control can be safely achieved with surgery in older patients, which could have real benefits for their longevity and quality of life,” said study researcher Nader Lessan from the Abu Dhabi-based Imperial College London Diabetes Centre.

Lessan and the study’s co-author Saradalekshmi Radha assessed the results of 22 patients who had attended their medical centre and who had undergone weight loss surgery after the age of 65.

Two years after weight-loss surgery, the patients had, on an average, lost 24 per cent of their original body weight.

In addition, of the 11 patients who had been on insulin to control their type 2 diabetes, four no longer needed it, while for others, the total insulin dose required had significantly decreased.

Older Adults
Weight-loss or bariatric surgeries are not usually performed in people above the age of 65. But researchers, including Indian-origin, have now found that these procedures could lead to successful weight loss and better diabetes control in Older Adults. Pixabay

The only adverse effects reported during the two year period were iron and vitamin D deficiencies, which happen in younger patients too.

“Management of obesity and diabetes in old age is challenging. There is a lot of scepticism around conducting weight-loss surgery in patients over 65,” Lessan said.

ALSO READ: Scientists Link ‘Brain Fog’ to Body Illness

“Our study suggests these procedures could be considered in older adults as an effective intervention to aid weight loss and associated complications.” (IANS)