A lot of belly fat can pose you the risk of various chronic health conditions. Consuming alcohol less, forming healthy eating habits, eating more protein and doing physical activity are a few steps you can take to reduce belly fat. First, have a look at what belly fat is.
What Is Belly Fat?
Belly Fat also known as abdominal obesity gets developed over time. This condition occurs when the fat gets accumulated around the center of the body. In other words it is also known as visceral fat.
The greatest trouble with belly fat is that it is not limited to the extra layer of skin which is located just below the skin. It gets accumulated deep inside the abdomen between the internal organs.
Health Risk Caused By Belly Fat
This type of fat gets accumulated inside the body and deep inside between the internal organs which stands as the greatest threat to the human body. Here are some of the chronic disease which can be caused due to too much of belly fat:
- Cardiovascular Disease.
- Type 2 diabetes and Insulin resistance.
- Sleep Apnea.
- Sudden And Untimely Death.
- High Blood Pressure.
Factors That Contribute To Abdominal Obesity
1. Age And Genetics
Getting older has a major part in increasing your belly fat. If you are not physically active You may lose muscles as you get older. Loss of muscle mass leads to decrease in the use of calories by your body. Thus it can make it difficult for the people to lose weight.
Your genes are one of the most prominent factors that contribute to the chances of you being overweight.
2. Drinking too much alcohol
Drinking too much alcohol is considered to reverse your health gains. It can give your beer belly. When we say beer belly alone beer is not responsible for creating it. Any type of alcohol when consumed in larger quantities can contribute to forming extra fat near your belly.
3. Binge Eating
If you are the one who sits on the sofa and starts gulping on things mindlessly. Then next time when you are about to do it stop and think that you are really hungry. If yes then try to take the snacks according to your hunger. Start eating mindfully and maintain a food journal.
4. Little exercise
Not being physically active is the most common reason behind being obese. Lack of physical exercise like walking, running, yoga and other exercise can take a toll on your health. It can make you unhealthy and obese.
5. High Protein Diet
Consuming a high protein diet may help you support weight management. High protein foods may help you lose visceral fat. Foods that are high in protein make you feel full easily. This can help you in eating less food and gaining more energy.
Tips To Get Rid Of Belly Fat
1. Eat Soluble Fiber
Increase in intake of soluble fiber can decrease the fat gain in the body. It makes you eat less by making you feel full easily and when you eat mindfully you stop gaining extra fat. Various sources of soluble fiber include:
2. Limit Trans Fat Intake
Whether you are trying to lose fat or not, decreasing the amount of trans fat in your meals is a very good idea to adapt. Trans Fat is created by pumping hydrogen in unsaturated fats.
These fats have been linked to various diseases like inflammation, heart diseases and obesity. So decreasing the intake of trans fat as much as you can, will give you a healthier lifestyle.
3. Reduce Stress Levels
Elevated Stress levels can trigger your adrenal glands to produce more cortisol, which is also known as stress hormone. High cortisol levels can increase your appetite and belly fat.
To speed up your weight loss engage in some stress relieving activities.
4. Avoid Sugary Foods
Sugar contains fructose which is harmful when consumed in excess. It can cause fatty liver acids. Various heart diseases and other chronic diseases like type2 diabetes are linked with high sugary foods.
5.Start Eating Low Carb Foods
Starting a low carb diet can be very beneficial if you are on a fitness journey. It can help people with conditions such as type2 diabetes, PCOS, etc.
6. Get A Sound Sleep
If you want your body to be healthy and in shape then along with the physical exercise and proper diet it is very important to get a proper sleep. Not getting a proper sleep may increase the risk of obesity and fat.
7. Intermittent Fasting
Intermittent fasting is the best way to reduce visceral fat. If you want to reduce your fat fats then you should try intermittent fasting to have a control on your weight.
There are no magic remedies to lose belly fat. It requires hard work, patience and commitment. You can adopt various strategies to lose weight and belly fat.