As per the recent fact sheet published by World Health Organization (WHO), the number of obesity has doubled since 1980. In a survey in 2014, more than 1.9 billion adults were surveyed out of which 600 million people were obese. Almost 30% of the world population is suffering with the slow killing disease – obesity. Being overweight and obesity is nothing but excessive accumulation of fat that gradually impairs health right from teenagers to elderly adults. Improper routine of diet or high consumption of food, sedentary lifestyle, lack of regular exercise and addiction to smoking or alcohol makes a person obese.
Most of the fat is stored in the belly part in men, and in women around the hip region. Increasing obesity and body weight ultimately leads to heart problems, digestive issues, diabetes, arthritis and many more diseases which make life very difficult. The best part is it is preventable and people who are obese can reduce the fat by following simple, effective and proven tips and techniques given below to reduce the belly fat.
(1) Eating Lot of Soluble Fiber
The soluble fiber has the ability to absorb water and convert into a gel form that reduces the food as it passes through your digestive system. By this process, it makes you full and craving for eating frequently is reduced. This not only helps in eating less but also helps in reducing the number of calories absorbed by the body from the food. Moreover, consuming more soluble fiber helps in cutting the belly fat. You can find a number of high fiber food which you can consume in your daily life. Some of the excellent options to choose are oats, flaxseeds, sprouts, avocados, blackberries, shirataki noodles and legumes.
(2) Cut Down on Trans Fat Foods
In order to keep fat away from your body, the first and foremost thing to do is cut down on intake of trans fat. The simple way is to reduce the consumption of food which has high amount of trans fat. Trans fat is linked with inflammation, heart diseases, and increases fat in abdomen, so the more you consume, the more difficult it is to reduce your weight. So next time you purchase any food item, always check the product label and ingredient details carefully. In order avoid direct interpretation, several companies print it as “partially hydrogenated” fats.
(3) Minimize Alcohol Consumption
Alchohol may have some health benefits, if consumed in moderation. However over indulgence can cause addiction which is ultimately detrimental to health. It causes many dreadful diseases such as liver cirrhosis and severe heart conditions. Moreover, alcohol consumption causes central obesity which means increased belly fat! If one limits the intake to small amount a day say for example a glass or two with regular exercise and proper diet, that will help decrease the belly fat.
(4) Consume High Protein Diet
Protein is one of the important parts of daily nutrition. It increases muscle mass, metabolic rate and most importantly it helps you feel full, as it releases fullness hormone PYY. Consumption of protein everyday in breakfast has shown best results with daily exercise for several people. Not only does it helps in reducing belly fat but also aids in gaining muscles strength. Daily intake of required protein in your meal such as meat, fish, eggs, whey protein, etc. is your right choice to decrease belly fat.
(5) Avoid Stress As Much As Possible
Stress is one of the reasons of gaining middle fat. When people feel stressed they tend to release a hormone from their adrenal glands known as cortisol, also known as stress hormone. This hormone increases appetite and leads to gaining belly fat. Women usually have comparatively round and big belly hence increased amount of hormone is released from their adrenal glands when they are stressed. Changing your lifestyle such as daily workouts, yoga, and meditation will decrease the amount of stress and ultimately decrease your abdominal fat and make you feel happy. Usually women have a round belly
(6) Judicious use of sugary items
When sugars are metabolised in our body the ultimate product that we get is fructose. Fructose is the reason people get increased belly fat after excess consumption of sugary products. 40% of the consumed sugar is converted to belly fat. Not only the refined sugars but also the healthy carbs such as honey should be used judiciously. it is said since many years that sugar causes severe heart disease, diabetes, fatty liver disease and many more starting with central obesity. Hence, if you want to reduce your belly fat avoid sugary items or take them in small amounts.
(7) Include exercise in your regime
Amalgamation of proper exercise and healthy diet is key to reduce belly fat. Cardio exercises such as aerobics, zumba dance, walking on tread mill or cycling causes that extra belly to reduce with burning calories at higher amount. In addition to cardio, weight training strengthens muscle that ensures proper fat loss and not muscle loss. Working out atleast 5 days a week would suffice for belly fat reduction. Certain ABS exercises helps to reduce belly fat.
(8) Ample Amount of Restful Sleep
Above all the diet and exercises routine that you may follow, it is important that your body gets proper amount of rest. Improper sleep not only spoils your metabolism but also hinders with the biological system which releases harmful chemicals resulting in slow processing of the body. This adversely effects the reduction of fat, especially belly fat. In order to keep your mind, body and soul healthy and energetic, it is always recommended to take atleast 8 hours of sleep. Do not put any habit of using sleeping pills or other drugs to dose off, follow the sleeping patterns and ensure to wake up at the proper timings.
(9) Using Probiotic Supplement
Probiotic supplements are the good bacteria that are found in intestine which helps in better digestion. Taking additional supplements helps in improving the gut Several research have shown positive results in consuming probiotic supplements. The right balance of diet, exercise and proper digestion helps in cutting down the belly fat in faster rate.
(10) Change your Lifestyle and Experiment Different Options
Maintaining a proper lifestyle is very important that following the tips in breaks or when you are in mood. Setting up a routine makes your body go through a cycle by which it can be moulded and toned as per your requirement. Whether you want to reduce your belly fat or increase the biceps, until and unless you change your lifestyle, follow proper routine and take up diet & exercise seriously, it will be difficult task.
Amalgamation of proper exercise and healthy diet is key to reduce belly fat. Cardio exercises such as aerobics, zumba dance, walking on tread mill or cycling causes that extra belly to reduce with burning calories at higher amount. In addition to cardio, weight training strengthens muscle that ensures proper fat loss and not muscle loss. By following the top 10 effective and efficient exercises to lose belly fat
, you can actually loose faster. Working out atleast 5 days a week would suffice for belly fat reduction. Certain ABS exercises helps to reduce belly fat.
By now you must have got the crux of the entire article is to maintain a proper routine, control your diet and follow regular exercise regime so that your calorie intake is minimal and fat burn process is faster. If you have queries or you wish to add more information on belly fat reduction then keep us posted in the comment section.