How To Reduce Belly Fat
Excess belly fat, also known as abdominal fat, is a typical desire for many people. While it is crucial to maintain a healthy body weight and body fat percentage, the sort of belly fat you retain can have a distinct impact on your health.
Do you want to reduce belly fat (the visceral fat that surrounds your liver as well as other abdominal organs)? Well, you are not alone in this. Belly fat can be pretty harmful for the body. However, with certain preventative measures, belly fat can be reduced. We have a few tips lined up for you in case you need some help.
Before we get into how to reduce belly fat, we need to first check what effects increase in the fat in the belly.
Some reasons behind increase belly fat-
- Use of Sugary Foods and Beverages
Baked goods, pastries, breakfast cereals, granola and protein bars, pre-packaged foods, sugar-sweetened drinks (SSBs), and other processed foods are all examples of foods high in added sugar. A diet high in SSBs (sodas, speciality coffees, fruit juices, and energy drinks, for example) is linked to increased visceral belly fat.
One of the reasons why people prefer including these products in their diet is their low cost, convenience, and ease of use, SSBs are the most common source of sugar. Unlike food, SSBs may be eaten in large quantities fast because they require little processing. Furthermore, drinking your calories — particularly from SSBs — can cause a short surge in blood sugar followed by a collapse, making you hungry and requiring you to drink or eat again quickly.
- Too Much Alcohol
Alcohol has both beneficial and detrimental consequences. It has been linked to a lower risk of heart disease when ingested in moderation, particularly as red wine. High alcohol consumption, on the other hand, can cause inflammation, liver disease, some types of cancer, excessive weight gain, and a variety of other health issues. If you want to lose belly fat, bringing down the consumption of alcohol is vital.
- Increase in the Mental Health issues
Abdominal obesity can be exacerbated by both physical and psychological stress. Cortisol, a stress hormone that induces fat accumulation, is released when you are stressed. High levels of cortisol, according to research, move fat tissue to the stomach area and enhance appetite, leading to a preference for high-energy-dense foods, often known as comfort foods.
High levels of cortisol over time are “highly associated” to abdominal fat, according to other studies. Increase in the belly fat usually causes an increase in cortisol, which sets off a weight-cycling cycle. Weight increase is linked to some mental health issues. Obesity rates of 60% have been seen in persons facing issues like bipolar disorder and schizophrenia. Both the mental disorder and the drugs used to treat it can cause weight gain.
- Physical Inactivity added with Sedentary Life
One of the most significant risk factors for unfavourable health outcomes is a sedentary lifestyle. It entails sitting for lengthy periods of time during the day (for example, watching TV, sitting at a desk, long trips, and playing video games). Even if a person is physically active, which means they work or exercise, extended sitting can increase the risk of unfavourable health outcomes and weight gain.
Furthermore, research shows that the majority of children and adults do not meet the recommended levels of physical activity. In fact, 80% of individuals do not meet the aerobic and resistance exercise requirements.
Fortunately, increasing your physical activity and minimising your sitting time during the day can help you lose weight while reducing your risk of developing belly fat.
Obesity risk is largely determined by genetic factors. Heredity has a role in the predisposition to accumulate fat in the abdomen rather than other areas of the body. Surprisingly, new research has begun to pinpoint single genes linked to obesity. Certain genes, for example, may influence the generation and activity of leptin, a hormone that regulates hunger and helps people lose weight.
Side Effects of Belly Fat
Excess visceral fat, one of the types of belly fat, increases the risk of serious metabolic disorders such as heart disease, type 2 diabetes, and fatty liver disease, a condition in which too much fat builds up in the liver, preventing it from excreting toxins and metabolising the fats and carbs you eat.
You may have figured out that extra fat in any part of your body is bad for your heart, liver, and diabetes risk. But you may not know that excess belly fat is associated with an increased risk of several cancers.
Helpful Tips on How To Lose Belly Fat
If you want to how to reduce belly fat, you have to follow a pretty well-planned out routine. Mentioned below are a few important tips that can be of help.
- Eat Lots of Soluble Fibre
Soluble fibre tends to form a particular gel-like substance with water and it can slow down the passing of food thought he digestive system. This fibre can actually help in the promotion of weight loss. Due to the presence of this fibre in the digestive system, you will end up feeling full for longer periods of time. Hence, this will lead to the prevention of unnecessary food intake. Food items such as apples, carrots, beans, and peas are rich in soluble fibre. It is one of the ways on how to reduce belly fat.
- Avoid Drinking Alcohol
Consuming alcohol in limited amounts can be useful for the body, but if you have alcohol in an excess, it can actually be pretty harmful for sure. One of the ways alcohols tends to negatively impact the body is by increasing the chances of the body developing abdominal obesity. When you cut back on alcohol, it can actually help in the prevention of belly fat accumulation in the body.
- Drink Green Tea Regularly
The health benefits of green tea are unparalleled. There is an antioxidant present in green tea which is known as EGCG or epigallocatechin gallate. This particular antioxidant can help in the boosting of metabolism in the body. Due to the presence of this particular antioxidant in the body, you will be able to lose weight and also reduce the belly fat in the best way. Combine green tea with your daily exercise routine and you will see the magic happen right in front of your eyes.
- Exercise Regularly
Certain aerobic or cardio-related exercises are definitely effective when it comes to reduction of belly fat. Various studies have proved that cardio exercises are perfect when you want to lose some fat in the body. There are several different exercises that you can do in order to reduce the belly fat. Some of these exercises to reduce belly fat that you can perform include Burpees, crunches, mountain climbers, and HIIT training exercises. It is also seen that cycling can help in the reduction of belly fat.
- Take Care of Your Sleep Schedule
This might seem a bit ridiculous but your sleep schedule also has a lot to do with the belly fat that is in your body. Sleep has an impact on the health conditions and that can also include the accumulation of belly fat. So, if you want to make certain improvements in the belly fat reduction routine, you definitely have to take care of the sleep schedule. Getting proper sleep is essential in these cases.
Why to Choose Labelle for Reducing Belly Fat?
If you want to lose belly fat and that too as soon as possible, you definitely need to follow these tips. These are pretty helpful and you will start to see the results as soon as you try them. There are other ways too, like seeking expert assistance to lose belly fat.
Labelle, one of the leading obesity clinics recognized for certified hassle-free fat reduction, body slimming, and body shaping treatment methods, provides successful weight loss treatment through a mix of a healthy balanced diet, lifestyle alterations, physical activities, and therapy support. The treatment can really help to reduce belly fat includes both fat under the skin & fat around the organs and bring down your weight.