Everyone has some belly fat, even people who have flat abs.
That's normal. But too much belly fat can affect your health in a way that other fat doesn't.
Maintaining a trim midsection does more than make you look great—it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer. Losing weight, especially belly fat, also improves blood vessel functioning and also improves sleep quality.
You need some visceral fat. It provides cushioning around your organs.
But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.
The fat doesn't just sit there. It's an active part of your body, making "lots of nasty substances," says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.
If you gain too much weight, your body starts to store your fat in unusual places.
With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.
1. PHYSICAL ACTIVITIES
Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin —which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits.
Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
To get the same results in half the time, step up your pace and get vigorous exercise -- like jogging or walking. You'd need to do that for 20 minutes a day, 4 days a week.
Jog, if you're already fit, or walk briskly at an incline on a treadmill if you're not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective.
2.SLEEP
Getting the right amount of shut-eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered -- but it was part of the picture.
3.CONSUME FRUITS, FIBER AND VEGETABLES
Fruits,fiber and vegetables can provide complex carbohydrates, which are a healthy, low calorie alternative to refined carbohydrates.
Foods that are high in refined carbs and sugar don’t actually tame your hunger, so you end up reaching for more.
Instead ,eat more fibrous foods like;
“They fill you up more,” says Dr. Cheskin, as fiber helps slow your digestion.
Fiber can reduce the risk of type 2 diabetes — a condition linked with visceral fat accumulation and overweight — and help regulate blood sugar.
4. DITCH SUGARY/CARBONATED DRINKS
A high sugar intake may increase levels of visceral fat by promoting insulin resistance and spurring inflammation throughout the body.
It can be easy to consume high levels of sugar in drinks without realizing it. Check the sugar contents of beverages such as soda and sweetened tea and coffee.
For many people, reducing the amount of sugar in hot drinks and eliminating soda can remove excess sugar from their diets.
5. OPT FOR LEAN PROTEINS
Adding these to the diet can help encourage feelings of fullness after eating and reduce cravings for sugary snacks.
At the same time, it can help to reduce or eliminate the Cravings for fatty meats,which are
Everyone has some belly fat, even people who have flat abs.
That's normal. But too much belly fat can affect your health in a way that other fat doesn't.
Maintaining a trim midsection does more than make you look great—it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer. Losing weight, especially belly fat, also improves blood vessel functioning and also improves sleep quality.
You need some visceral fat. It provides cushioning around your organs.
But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.
The fat doesn't just sit there. It's an active part of your body, making "lots of nasty substances," says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.
If you gain too much weight, your body starts to store your fat in unusual places.
With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.
6. CHOOSE HEALTHY FATS
Some dietary fat is necessary in a healthful diet, but not all fat sources are equally beneficial.
Saturated fats and trans fats can harm the heart, increasing the risk of heart disease and stroke. They can also lead to weight gain and are closely linked with the development of visceral fat.
Consuming healthful fats instead can help reduce overall body fat and have a range of benefits.
Healthy high fatty foods includes but are not limited to:
7. DRINK ADEQUATE WATER
Drinking enough water flushes away Toxins. This will in turn give you dual benefits of a glowing skin and slimmer belly. I am not saying you should consume gallons of water,you can have a moderate amount (2.5 -3 litres) of water. You can consume healthy liquids like Green teas with anti-oxidants and Fresh fruit and vegetable juuce.
8. STAY AWAY FROM STRESS
Stress and anxiety can cause the over-production of an hormone called "Cortisol" which encourages weight gain around the belly area . So keep away from stressful situations.
SIDE NOTE :
Adhere to the following Steps listed To achieve a Quicker and Effective results.
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