Deposition of belly fat (abdominal fat) has become a serious issue nowadays. However, limited body fat is necessary to maintain the energy storehouse and regulate the hormones. Body fat increases the chances of chronic diseases. Visceral fat deposited around the belly leads to heart disease and is very dangerous for type-2 diabetic patients. Also, the metabolic rate is affected by the increase in belly fat and it affects the body mass index (BMI). To burn belly fat, a tedious process must be followed and one must work hard to get in shape.
Foods that contain soluble fibers help reduce belly fat. These foods absorb the water from the body making these fibers jelly form and slow down the movement inside the body. This allows us to feel full and eat less and thus promotes loss in belly fat (visceral fat). Foods that contain fiber are vegetables, fruits, legumes, oats, barley, and many more. Vegetables that kill belly fat are spinach, mushroom, cauliflower, broccoli, pumpkin, carrots and many more. Moreover, the food should be low carbohydrate; high protein helps you to lose belly fat. Weight loss patterns vary from person to person as it is dependent on the genetic structure of the person and the efforts put in by a person for weight loss. Study shows that an intake of 14 g of fiber per day in a daily diet plan will reduce abdominal fat up to 2 kg (4.5 pounds) in 4 months.
Exercise and Stay Active:
Physical activity is a must to stay healthy and live long disease-free. Now the question arises does running burn belly fat up to the requirement? The answer is yes. Running helps to burn belly fat if deposited. Base run, long run, interval run, inclined run, and progressive run are some examples to be performed to get rid of abdominal fat. Set a routine of moderate exercise daily. This will help you lose the extra fat deposited on your body and inherently shape your body. Your personality will be developed. The amount of exercise depends on how much you want to lose. People exercise moderately to vigorously for 30 to 60 minutes. Measurements of the abdomen below about 40 inches (102 cm) and 35 inches (88 cm) are supposed to be normal in men and women respectively. Effective exercise helps in the reduction of inflammation and improves metabolic rate.
Does walking on an incline burn belly fat?
The answer is yes. We see in normal life, that people living in hilly areas have lean bodies. They have an inner core very strong. They have no extra fat on their body. Incline walking will help in burning extra calories than flat ground. When we walk up hills, our heartbeat is increased very fast which requires extra expenditure of energy which is transformed from fat stored in the body.
Limit sugar and Read the label before consuming:
Beware of the contents written on the label. The calorie values of both are different. Study shows that metabolic health is remarkably affected by high sugar-containing consumables. Sugar mainly consists of glucose and fructose. Overloaded fructose eatables are forcefully converted into fat and deposited around the abdomen and liver. So, it is a good practice to read labels to distinguish between fat and carbohydrate-containing foods. We should minimize the sugar intake to achieve the targeted weight and health.
Avoid quick (fast) foods:
Study shows that ready-to-use foods have been linked with many critical diseases like cardiac arrest, heart attack, obesity, high blood pressure, inflammation, and many more. These foods contain unsaturated fats. A study shows that continued usage of Trans fats leads to abdominal weight gain. Abdominal weight is supported by three elements. These are salt, sugar, and Trans fat. Packed foods and quick fried foods are enriched in these three elements. So, health freaks avoid foods containing these three elements.
Protein is a must:
The routine of weight loss is best supported by adding protein to the dietary plan. Added protein to the diet plan is beneficial as it helps to retain the body shape. Study shows that a person eating food containing protein has no or minimal amount of abdominal fat in their body. Whole egg, fish, nuts, meat, and milk products are some examples of high protein-containing foods.
In which sleeping position to lose belly fat?
This is a very common question that comes to mind and the answer is sleeping on the left side is very useful for people who want to lose abdominal fat. This is because, while sleeping on the left side, the digestive system is improved and there is no deposition of fat around the belly. Moreover, sleeping on the left side improves sleep; lose weight and relief from pain.
Check the cloth’s body fitting than its number:
Clothes available in the market are of standard sizes. So, obese or overweight people do not fit into the clothes of their age group. So, it is advisable to wear clothes according to their body size rather than the standard sizes available in the market.
Have friendship with healthy people:
Research indicates that if health-oriented people have healthy friends and family members in their lives, they will prefer healthy eating and regular exercise to achieve their desired goals.
Conclusion:
Most of the young age people are embedded with visceral fat around their abdomen. They are more prone to lifestyle-related diseases. They can avoid these diseases by changing their lifestyle embracing a healthy diet plan and doing regular exercise. A dietitian can help you to make major changes in your diet plan so that it will not impact your health badly and help to burn belly fat naturally.
