Belly fat; effective ways to Get rid of it

Introduction about belly Fat:

To begin with, we must understand that Too much belly fat can increase your risk of life-threatening disorders. In addition, Having excessive belly fat can negatively impact on your health and may contribute to several chronic lifestyle disorders.

According to the National Institute of Health, measurements of more than 35 inches for a woman and more than 40 inches for a man indicate an increased risk of developing heart disease and type 2 diabetes.

Moreover, Belly fat is not to be reduced to look good. Internal health is improved by reducing belly fat. Besides, One specific type of belly fat-visceral fat is a major risk for developing type 2 diabetes, heart diseases and other lifestyle disorders. Though losing fat from this area can be little bit difficult.

https://sparklinglifestyle.in/10-strategies-to-improve-digestion/

4 “S” are responsible for belly fat; –

1. S-Sleep (Sleep deprivation)
2. S-Stress 
3. Sitting (Less body movement)
4. Sugar (Excessive consumption of sugar)

Eight (8) effective Ways to Reduce Belly Fat; –

1. Eat Plenty of Fiber; – Fiber absorbs water from food that helps slow down as it passes through the digestive system. Fiber may promote weight loss by helping you feel full so you naturally eat less. Overall, Every 10 grams of fiber 4% of belly fat is lost. A Woman should consume 21 to 25 grams/ day and a man should 30 to 38 grams/day. For example– Fruits, Vegetables, Legumes and Oats.

2. Avoid packaged and ultra processed food: – Packaged and processed foods contain trans-fat. These fats cause inflammation, heart diseases, insulin resistance and belly fat. A six-year study found that monkeys who ate a high trans-fat diet gained 35% more abdominal fat than those eating a diet high in monounsaturated fat.

3. Have more protein; – Protein is extremely important for weight management. High protein intake releases the fullness hormone, which decreases appetite, promotes fullness and boosts metabolic rate. For example -Fish, Eggs, Isolate whey protein and beans.

4. Reduce your stress level; – Stress can make you gain abdominal fat by triggering stress hormone Cortisol. In addition, Research shows the high cortisol level that increases appetite and drives belly fat storage. Add Pranayama and meditation in your daily routine.

5. Avoid over consumption of sugar; – Excessive consumption of sugar (Fructose) cause heart disease, fatty liver type 2 diabetes and abdominal fat.

6. Get peaceful sleep; – Sleep is an important aspect of your health. Studies show that not getting proper sleep is responsible to a higher risk of obesity and increased abdominal fat.

7. Eat probiotics and prebiotics; – Some food and supplements contain Pro and probiotics. That live and good bacteria play a role in helping to improve gut health, enhancing immune system, losing weight and abdominal fat. Probiotics may promote a healthy digestive system.

8. Avoid heavy and late dinner; – Such as, At night our activities are the lowest. If we take heavy dinner, carbs are converted into glucose and not used glucose is stored as fat, which causes abdominal fat. Try to consume an early and light dinner at least 2 to 3 hours prior to sleep.

In conclusion, we must take care of our health by reducing extra abdominal fat.

In summary, By developing above strategies in our routine life, we can definitely achieve extraordinary health.