How To Get Rid of Belly Fat? 10 best ways
One of the most frequent exercise goals is to get rid of belly fat. People can do this through a variety of workouts and lifestyle modifications. What a person consumes has a big impact on visceral fat. This sort of fat can be reduced by making essential dietary modifications and engaging in the appropriate types of exercise.
What is belly fat?
Visceral fat, often known as abdominal, stomach, or belly fat, is a form of fat that envelopes organs in the belly and can be hazardous. For some people, reducing belly fat might have considerable health advantages. Visceral fat secretes hormones that can cause type 2 diabetes, heart disease, and other health complications. Because of its active function in the production of numerous hormones, it is frequently referred to as “active fat.” This form of fat is less apparent than subcutaneous fat, which is located immediately beneath the surface of the skin.
A visible rise in waist circumference, on the other hand, may suggest an increase in visceral fat. What a person consumes has a big impact on visceral fat. This sort of fat can be reduced by making essential dietary modifications and engaging in the appropriate types of exercise.
How to determine belly fat?
A CT scan or an MRI is the most precise and accurate approach to detect how much visceral fat you have. However, there is a far easier and less expensive way to do it. Check your girth with a measuring tape wrapped around your waist at your belly button. Ensure the tape measure is straight and that you’re standing erect. If you’re a lady, your waist size should be fewer than 35 inches, and if you’re a male, it should be less than 40 inches.
Why belly fat is dangerous?
The problem with belly fat is that it doesn’t stop at the additional layer of cushioning beneath the skin (subcutaneous fat). Visceral fat, which is found deep within your belly also surrounds your internal organs. Having a lot of belly fat, irrespective of your total weight raises your risk of:
- Cardiovascular disease
- Type 2 diabetes.
- Colorectal cancer
- Apnea (sleep deprivation)
- Premature death, regardless of the cause
- Blood pressure
10 Best ways to get rid to belly fat:
1. Consume soluble fiber to get rid of belly fat
Soluble fiber absorbs water and creates a gel, which helps food travel through your digestive tract more slowly. According to studies, this sort of fiber aids weight reduction by making you feel full, causing you to eat less naturally. It may also reduce the number of calories absorbed by your body from eating. Furthermore, soluble fiber may aid in the reduction of abdominal fat. Make an effort to eat high-fiber meals daily. The following foods are good sources of soluble fiber:
- Flax seeds
- Blackberries
- Brussels sprouts
- Legumes
- Broccoli
- Sweet potato
2. Avoid trans-fat-containing foods to get rid of belly fat
Hydrogen is pumped into unsaturated lipids to form trans fats. They’re present in certain kinds of margarine and spreads, and they’re frequently added to packaged meals, although many food manufacturers have abandoned their use. In epidemiological and animal research, these lipids have been associated with inflammation, cardiac disease, insulin resistance, and belly fat growth. Examine the ingredient list carefully to help decrease belly fat and safeguard your health, and avoid items that contain trans fats. These fats are frequently referred to as partly hydrogenated fats.
3. Consume a protein-rich diet to get rid of belly fat
Protein is an essential ingredient for weight loss. Increased protein consumption boosts the production of the fullness hormone PYY, which suppresses hunger and promotes satiety. Protein also helps you maintain muscle mass while losing weight by increasing your metabolic rate. Many epidemiological studies have found that all those who consume more protein had less belly fat than others who consume less protein. At each meal, be sure to incorporate a healthy protein source, such as beef, fish, eggs, whey protein, beans, etc.
4. Limit the intake of sugary foods to get rid of
When sugar is ingested in excess, it includes fructose, which has been related to several chronic disorders. Heart disease, type 2 diabetes, obesity, and fatty liver disease are among them. Observational studies have found a link between excessive sugar consumption and higher belly fat. It’s crucial to remember that belly obesity can be caused by excessive sugar intake. Even healthy sweets like genuine honey should be used in moderation.
5. Reduce carb intake.
Limiting your carb consumption can help you lose weight, especially abdominal fat. You don’t have to stick to a low-carb diet to lose weight. According to several studies, merely substituting unprocessed starchy carbohydrates for refined carbs can enhance metabolic health and decrease belly fat.
6. Sugar-sweetened drinks should be avoided
Liquid fructose, which is abundant in sugar-sweetened drinks, might cause you to build belly fat. Sugary beverages have been linked to an increase in liver fat in several studies. Sugary drinks seem to be much more harmful than high-sugar eating. Because liquid calories aren’t processed the same way solid calories are, you’re more likely to consume too many calories later and store them as fat. It’s advisable to stay away from sugar-sweetened beverages like sodas, punch, sweet tea, etc if you want to decrease belly fat.
7. Take proper sleep
Sleep is essential for a variety of health factors, including weight management. People who don’t get enough sleep are more likely to acquire weight, including belly fat, according to studies. Excess visceral fat has also been related to sleep apnea, a disease in which breathing stops periodically during the night. Make sure you’re receiving enough quality sleep in addition to sleeping at least 7 hours every night. Speak with a doctor if you think you could have sleep apnea or another sleep issue.
8. Exercise regularly
Vigorous activity burns fat from all areas of the body, including visceral fat. 5 days a week, get at least 30 minutes of moderate activity. Walking counts as long as it’s brisk enough to make you sweat and force you to breathe harder, raising your heart rate over normal. Physical activity is a great strategy to get in shape and burn calories. It’s also one of the most efficient ways to lose abdominal fat, according to studies. However, the evidence on whether moderate or high-intensity exercise is better is equivocal. In any event, your workout program’s frequency and length are more significant than its intensity.
9. Avoid being stressful
Excess visceral fat can also be stored as a result of stress. This is because when a person is anxious, their body produces a hormone called cortisol, which causes their body to retain more visceral fat. People with high amounts of visceral fat should aim to minimize their stress levels, according to some specialists. Relaxation strategies like meditation, breathing deeply, and other anxiety management strategies can be therapeutic and aid in the loss of visceral fat.
10. Practice weight lifting
Resistance exercise, sometimes referred to as weight lifting or strength training, is essential for maintaining and growing muscle mass. Resistance training may help persons with prediabetes, type 2 diabetes, and fatty liver disease lose belly fat, according to research. One research on overweight teens found that combining strength training and aerobic exercise resulted in the highest reduction in visceral fat. It’s advisable to seek advice from a licensed fitness instructor if you decide to begin lifting weights.
There are no quick fixes for reducing abdominal fat. Weight reduction will always need some effort, dedication, and endurance on your part. If you effectively execute any or all of the tactics and lifestyle objectives outlined in this article, you will undoubtedly reduce weight around your waist.
Askthenutritionist.net take
Fatima Sarmad
I lead a team of professional nutritionists and dietitians. We provide our consulting services in different areas of nutrition.
