Belly fat is a complete nuisance as it can make your clothes feel tighter, and beyond that, it is certainly very harmful. Such fat is known as the visceral fat and is the primary risk factor for heart diseases, type 2 diabetes, along with several other health hazards.
Usually, organizations calculate the BMI or the Body Mass Index to analyse the risk of different metabolic diseases and to classify weight. However, it is one misleading factor at times as those with excess belly fat are still at a higher risk of acquiring diabetes, even if they look think overall. Now, it is true that losing belly fat can be hard, but there are a bunch of things that you can do to cut out the excess fat from your abdomen. Here, are a few helpful tips to help you get started.
Add soluble fibre in your diet
The thing with soluble fibre is that it absorbs the water, and then leads to a gel-like formation as it makes its way through the digestive system. This fibre is incredibly helpful in promoting weight loss and gives you a feeling of fullness. Thus, on adding soluble fibre in the diet, you tend to eat lesser. Also, it might reduce the number of calories that the body gets from food. Moreover, soluble fibre works incredibly well to cut out the belly fat. Thus, it is important to include a lot of soluble fibre in your day. Anushka, a homework help executive, who works with TopAssignmentExperts, says that she started adding flax seeds to her morning workout smoothie, and it has certainly helped her with her belly fat. In addition to the flax seeds, the other foods rich in soluble fibres include:
- shirataki noodles
- Brussels sprouts
Avoid foods, which have a trans fat
Trans fat is created by adding hydrogen into the unsaturated fats, for instance, the soybean oil. It is primarily found in spreads and margarine and is often present in packaged foods. Today a lot of food producers have stopped adding trans-fat in their packaged food, but a few of them are still using it. Trans fat can lead to insulin resistance, heart diseases, inflammation, abdominal fat gain, among other things. To cut out belly fat and to make healthier life choices, always read through the ingredients before consuming products. Skip items, which have trans-fat in them. At times, trans-fat is also referred to as the hydrogenated fat.
Reduce your alcohol consumption
To tell you the truth, if consumed in smaller units, alcohol does have a few health benefits. However, if you drink a lot of alcohol, and make it a part of your daily regime, it could deteriorate your health. Furthermore, over-consumption of alcohol can lead to a gain in the belly fat. Harry, an excellent reviewer, who recently did a ThanksForTheHelp Review, says that he did nothing more than an absolute elimination of alcohol from his diet and that significantly reduced his waist size. Of course, you don’t have to go for complete elimination, but just limiting the amount of alcohol you drink every day could bring in a lot of change.
Eat a diet rich in protein
For weight management, protein is highly important. When you consume foods rich in protein, they facilitate a feeling of fullness and reduces the appetite. Protein also helps boost the metabolic rate, retains the muscle mass and helps get rid of the fat. Several studies have proved that those who eat a diet rich in protein have little to no abdominal fat as compared to those who eat a diet with lesser protein. Do include protein in all your meals. Some protein-rich items that you can add to your diet include:
- Whey protein
Reduce the stress
Stress, too, can lead to a gain in the belly fat by triggering your adrenal glands to stimulate cortisol, a stress hormone. When the cortisol level is high, your appetite increases, and you tend to eat more, thereby leading to belly fat gain. To reduce belly fat, you should engage in activities which help you relieve stress. Try meditating or including yoga in your routine.