Belly fat has been a serious concern, especially to ladies who long for fitting outfits. Interestingly, everyone has belly fat even people that have abs.
Too much belly fat can be a challenge, It’s a risk for factor for type 2 diabetes, heart diseases, high blood pressure, dementia, colon and breast cancers.
Visceral fat is the fat that helps in cushioning the organs in the abdomen. Increased amount of this fat is not advisable as it raise the amount of fat in your blood, increasing your blood sugar levels and actively release hormone that causes some disease conditions. It is sometimes called “active fat” because of its active role in producing various hormones.
This type of fat is different from subcutaneous fat, that sits below the skin. Losing belly fat doesn’t work out the same way for everyone, our genetics, age, lifestyle, stress and sleep all play a role in how fast we lose belly fat. But here are the best steps to lose belly fats.
Steps To Lose Belly Fats
When you engage in vigorous exercises, all body fats will be trimmed including visceral fat.
Aerobic exercise like jogging, Swimming, running, weight lifting etc helps build muscles and burn calories generally.
Few exercises targets the belly fats which includes; bear crawl, bicycle crunches, sit-ups, flutter kicks, V-ups and other moderate strength exercises.
Getting at least 30 minutes of moderate strength exercise at least 5 days a week helps as it builds up muscles that will replace the belly fats.
Reduce Refined Carb Intake
Refined carb are packed with much calories with less low nutritional content. Instead, natural foods like fruits and vegetables should be taken anytime possible.
Increase Fibre And Protein
Foods high in proteins and fibers are encouraged because of the normal calorie contents and feelings of fullness after eating and reduce cravings for sugary snacks.
Protein also helps to repair damaged muscle tissues in the body, thereby increasing the size of the muscle.
A 2015 study from the Annals of Internal Medicine showed that for those who have a hard time following a strict diet, simplifying the weight loss approach by just increasing fiber intake can still lead to weight loss.
Stress increases the production of cortisol in the body. Cortisol is a hormone that encourage weight gain.
Also getting adequate sleep at night is very beneficial to weight management.
Moderate intake of alcohol is not bad but too much intake has being linked to many adverse conditions.
Results showed that those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank
Reduce Sugary Food And Drinks
Sugary food and drinks contains fructose that is linked to several disease conditions like obesity, type 2 diabetes and liver problems.
Sugary foods does not give feelings of fullness after eating and increases cravings for sugary snacks which will lead to general weight gain and in crease belly fat.
Eat More Fruits And Vegetables
Eating more fruits and vegetables is encouraging as they provide complex carbohydrates, which are a healthful, low calorie alternative to refined carbohydrates. They also have no or little adverse effects.