- Diet & Weight Loss
What Is Belly Fat And How To Reduce It?
Body fat is categorized into two categories namely, subcutaneous fat and visceral fat. The subcutaneous fat lies right beneath the dermis i.e. our skin, whereas the other type of fat which is visceral fat, lies deeper inside the body; surrounding heart, lungs, kidney and other organs of body.
Visceral fat is important for the body since it provides cushioning to body organs but if its level exceeds, it causes trouble inside the body. It starts accumulating around the belly region and puffs your stomach into a bottle shape which is commonly known as Belly Fat. Accumulation of visceral fat in body is highly dangerous and is predicted to be a cause of heart diseases, type 2 diabetes, insulin resistance and some cancers. Similarly, regardless of your overall weight, having a large amount of belly fat increases your risk of sleep apnea, premature death from any cause, high blood pressure and colorectal cancer.
Reasons You Have Belly Fat
There are many factors responsible for belly fat deposition in body such as:
- Sedentary lifestyle
- Excessive intake of trans fat (fries, burgers)
- High sugar and carbohydrate intake
- Mental stress
- Binge eating disorder
- Alcoholic addiction
- Hormonal imbalance
- Consumption of low fiber diet
- Overproduction of stress hormone i.e. cortisol
- Heavy alcohol consumption
- Low- protein diets
How To Reduce Belly Fat?
There are several ways which can be helpful and effective in belly fat reduction.
Vigorous exercise helps. It trims the undesirable chunk of belly fat from your body and makes you look fit again. Exercise favors heartbeat, increase blood flow and ease the oxygen flow to cells. So, bring out time from your hectic routines and engage yourself in 30 minutes of exercise per day. For those who considered their parents responsible for transferring obesity favoring genes to them, they need to know that it’s time to stop complaining and accept the reality that if they exercise their way out, their genes wouldn’t show much involvement they think they do.
• Eat Healthy
Replace the meat chunks and fries with produce and healthy fruits on your plate, if you are really interested in reducing your belly fat. Eating healthy fruits and vegetables not just play a role in belly fat reduction but also lighten your mental state. It has a healthy effect.
• Intake of green tea to burn belly fat
Increase the intake of green tea to reduce belly fat. Studies show that green tea has healthy effects on your body and mind. It proves more effective if taken right after heavy workout. Ingredients such as lemon, cloves and mint are proved beneficial too if taken along the green tea. Effectiveness of green tea on insulin sensitivity, blood sugar regulation has also been studied. Additionally, it controls your appetite and food cravings.
• Protein intake
It might sound confusing that, how protein intake can help in protein reduction. The fact is, our body demands good protein to function properly. Eating right amount of right kind of protein is beneficial for the body and as well as belly fat reduction. Few studies highlighted on the role of protein in belly fat reduction, therefore cutting down good protein intake is an unhealthy choice.
• Say goodbye to carbs
Carbs are no friends to human. Carbs are disguised as appetite friendly but since they are easily digestible they induce appetite and when you crave more, you eat more and too much carb intake stir up the likelihood of belly fat deposition. If your goal is to reduce weight by dropping down the belly fat, cut down your carbs intake.
• Increase your fiber intake
Fiber containing foods such as cereals, grains, seeds are very beneficial to human body. They are light, digestible and make you feel fuller. Additionally, the roughage content of fiber food makes you feel light, promotes digestion, and benefits the metabolic system.
• Keep track of your waistline
What you eat is important and how it is affecting your body, matters too. It is an important step to keep track of what you are eating and how it is shaping your waist. All you have to do is to buy a waist measuring strip and measure your waist every week. This would help you to keep track of what is good and what is not when it comes to food.
• Say NO to added sugar
Added sugar is not useful. Studies show that sugar is half glucose and half fructose. When sugar intake is high, liver gets overloaded which ultimately leads to fat accumulation in your body.
Cut down your sugar intake to avoid belly fat.
• Say no to junk
If you are noticing that, day by day, your waist line is increasing, then it is the perfect timing for you to limit your junk food intake. We all are junk food lovers but when its side-effects start appearing on your body, it is better to cut it down. Junk food are highly rich with saturated fats, salt, sugar, Trans fat, calories etc. which are definitely not favoring your body.
• Adopt Healthy lifestyle
Your life style has a major role in shaping your life as well as on your health. Sedentary lifestyle promotes many issues such as blood pressure, weight gain as in a form belly fat, mental conditions etc. In order to get rid of belly fat, one should have a healthy lifestyle. It promotes stability as well health. Engage yourself in healthy activities such as brain games, conversation with good people, exercise to bring a healthy change in your life.
• Say Yes to Mediterranean Diet
Mediterranean diet is your friend. It offers you a comprehensive diet plan which is hassle-free. Mediterranean diet includes intake of legumes, unrefined cereals, olive oils, fresh vegetables, moderate intake of dairy products and meat products. Mediterranean diet is a healthy approach towards your fight with belly fat.