Belly fat is considered the most stubborn fat in the body. However, it is also the first place that will burn fat once you start working on your weight. The fact that it is stubborn, conspicuous, and makes you skip the clothes you’ve always wanted to wear is not that scary. Belly fat is close to solid organs, which poses dangers like high cholesterol, diabetes, and even stroke in the long run. This aspect of belly fat is particularly termed visceral fat and is a major risk factor for heart disease and type 2 diabetes.
What Are The Causes Of Belly Fat?
Many health organizations stress body mass index (BMI) to classify individuals in underweight, normal, and overweight categories while consequently predicting the risk of metabolic disease.
However, pure consideration of visible fat can be misleading since people with excess belly fat could be at an increased risk even if they look thin. Here’s how.
Your belly fat has obviously everything to do with a sedentary lifestyle and poor habits. Apart from this, sugary food and beverages that include extra refined sugar during processing are a red sign for your fat. While excess sugar in any form can be harmful, sugar-sweetened beverages are especially harmful.
The Effective Ways To Reduce Belly Fat?
Some effective ways to cut down that fat as backed by scientific studies are as follows-
👉Reduce Your Carb Intake
Guessing this is a no-brainer. The first piece of advice that any dietician or trainer will give is to reduce intake of carbohydrate-rich foods like potatoes, rice, and fried bread like paratha. Losing weight requires self-control. To put it plain and simple, Reducing carbs helps with weight loss. Do not entirely chop down your carb intake. You can eat a limited quantity of fiber-rich carbs that are not harmful.
👉Drink Lots of Water
Health experts have substantiated the fact that drinking at least 4 liters of water for an average individual improves the body’s metabolism and helps in burning fat faster. Since it helps you to feel full, you will naturally do less munching. On the contrary, scarcity of water causes water retention in the body that ultimately leads to weight gain in areas like the belly.
👉Perform resistance training
A fundamental part of the fitness plan in gyms is weight or resistance training. Resistance training, also known as strength training, is important for gaining and preserving muscle mass. Studies conducted on people with prediabetes, fatty liver disease, type 2 diabetes, resistance training may also be beneficial for belly fat loss. One study involving overweight teenagers showed that a combination of aerobic exercise and strength training led to the greatest decrease in visceral fat. It is nonetheless recommended that you consult a trainer before trying on weights.
👉Eat plenty of soluble fiber
Soluble fiber absorbs water and helps slow down food as it passes through the digestive system. Studies have given ample evidence to deduce that soluble fiber promotes weight loss since it takes more time to break down and digest, so you naturally eat less. It also decreases the number of calories the body absorbs from food. When it comes to belly fat, an observational study has reflected that for every 10-gram increase in the intake of soluble fiber, belly fat gain decreased by 3.7% over a 5-year period. Some excellent sources of soluble fiber foods include flax seeds, avocados, blackberries, and legumes.
👉Eat probiotic foods opt for probiotic supplements
Probiotics are a kind of bacteria found in some foods and dietary supplements. Some of their innumerable health benefits include enhancing immune function and improving gut health. Recently, researchers have showcased that different types of bacteria including probiotics play a role in weight regulation. They provide the body with the right balance and can help with weight loss, including belly fat loss. Yogurt, pickle, buttermilk, fermented soy, and cheeses like mozzarella, cottage cheese, and cheddar are some foods you should consume that are probiotic and enhance your metabolism appreciably.
While making your purchase for probiotic supplements, note that they typically contain several types of bacteria, so make sure to purchase one that contains one or more of these bacterial strains.
We hope these remedies and tips help you work on your belly fat and lead to healthy belly fat loss.
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