Those persistent rolls around the middle that peek out over our favourite jeans or make us sigh when looking in the mirror. Belly fat, more than just a cosmetic concern, is linked to various health risks, making its reduction a priority for many.
Too much belly fat can increase the risk of certain chronic conditions.
Though losing fat from this area can be difficult, there are several things one can do to reduce excess abdominal fat.
Eat plenty of soluble fiber: Soluble fiber, found in oats, barley, apples, and beans, absorbs water and forms a gel, slowing down digestion and helping you feel fuller for longer. This can naturally lead to reduced calorie intake.
Studies show that this fiber may promote weight loss by helping you feel full, so you naturally eat less.
Embrace Healthy Fats: Don’t shy away from all fats! Incorporate sources of monounsaturated and polyunsaturated fats like avocados, nuts, seeds, and olive oil. These healthy fats can actually help regulate blood sugar and promote satiety.
One need to avoid food that contains trans fats. Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies.
Protein Powerhouse: Protein is an extremely important nutrient for weight management. Adequate protein intake is crucial for building and maintaining muscle mass. Muscle burns more calories at rest than fat, aiding in overall fat loss, including around your midsection. Include protein-rich foods in every meal.
High protein intake increases the release of the fullness hormone peptide YY, which decreases appetite and promotes fullness.
Protein also raises metabolic rate and helps to retain muscle mass during weight loss.
Reduce your stress levels: Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone.
Research shows that high cortisol levels increase appetite and drive abdominal fat storage.
What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle.
To help reduce belly fat, engage in activities that relieve stress. Practicing yoga or meditation can be effective.
Cardiovascular Exercise: Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Activities like brisk walking, running, swimming, and cycling are excellent for burning calories and improving overall cardiovascular health. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week.
Strength Training: Building muscle mass is crucial for long-term fat loss. Resistance training, also known as weightlifting or strength training, is important for preserving and gaining muscle mass.
Incorporate strength training exercises that work all major muscle groups at least two days a week. Don’t neglect your core – exercises like planks, Russian twists, and bicycle crunches can help strengthen abdominal muscles, even as you lose the fat layer on top.
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Get plenty of restful sleep: Sleep is important for many aspects of your health, including weight. Studies show that not getting enough sleep may be linked to a higher risk of obesity and increased belly fat for some groups.
The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat.
In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep.
