Not only does belly fat look bad but it causes many types of health problems.
Having lots of fat in the abdominal area has been linked to heart disease and type 2 diabetes.
Losing belly fat will greatly benefit you health and may in fact help you live longer.
To estimate you belly fat, you measure the circumference of you waist. This can be done at home with a measuring tape.
Any measurement above 35 inches (88 cm) in women and 40 inches (102 cm) in men is considered as abdominal obesity.
If you have a lot of fat around you waist, then you should consider taking some steps to get rid of it even if you’re not very heavy overall.
Fortunately, there are some strategies that have been shown to target the fat in the belly area more than other areas of the body.
Using these methods means you can lose weight and still eat.
Consuming large amounts of sugar can cause excessive fat around the belly area and liver. This is true of sugary soft drinks, so try to avoid them.
Eat Soluble Fiber
Eating lots of soluble fiber is good for you because it absorbs water and helps you digestive system.
This helps you eat less and can decrease the amount calories you body absorbs.
What’s more, soluble fiber may help fight belly fat.
Studies have stated that for every 10-gram increase in soluble fiber intake, belly fat can decrease by 3.7% over a period of 5-year.
Try to consume high-fiber foods every day. Excellent foods include flax seed, Brussels sprouts, avocados, legumes and blackberries.
Soluble fiber can help you lose weight by making you feel full and reducing calorie absorption. You must include plenty of high fiber foods in you weight-loss diet.
Become a Label Reader
For example, some yogurts boast that they’re low in fat, but they’re higher in carbs and added sugars than others.
Food dressings and gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories
Individuals who monitor what they are eating find it much easier to keep weight off. By studying what foods are healthy and by increasing fiber in the diet, that extra belly fat will fall off much more quickly.
Fiber helps to make you feel full, thus reducing the urge to snack throughout the day.
Fiber is great for improving heart health and helps to keep the body running regularly.
Fruits, vegetables, nuts, whole grains, and beans are all high in fiber and are something individuals can easily add to their diet.
For instance, you can eat an apple for a snack or make a vegetable stir-fry.
You can add beans and nuts to salads or dips, and they can be thrown into a variety of entrees as well.
Reading labels can help you make correct food choices. Packaged foods and drinks that come in cans, boxes, bottles, jars. Have a lot of food safety and nutrition information on their labels or packaging. Look for these things on the food label. Be sure to read the ingredient list and any nutrition facts on the label.
Reduce you Carbohydrates
Studies have shown that people who reduce their carbohydrate intake have less of an appetite, thus enabling them to keep their calorie consumption down.
Eating fewer carbohydrates help individuals lose fat, specifically in the stomach area.
Replacing some bread and pasta for more natural foods, such as fruits and vegetables, can make a huge difference as far as flattening the stomach.
Also, by avoiding sugary snacks and drinks that trigger those carbohydrate cravings and by upping water intake, cutting back on carbs can be made much easier and will leave everyone feeling much healthier.
Carbohydrates, also referred to as saccharine or carbs, are sugars or starches. They are a major food source form of energy for most organisms. So reduce you intake of carbs, but do no try to cut them of you diet altogether.
Stress causes you body to produce a hormone called cortisol which increases appetite. This will make you want to eat more, and most likely, you are not going to lose the fat.
You should try to control you stress level going for walks, meditation or simply relaxing in front of the TV. Managing stress, will help you manage belly fat.
Remember do not sit for a long time, this can lead to obesity and cause some diseases. You should schedule regular physical activity breaks.
Stress causes increased appetite, try to control stress by taking light exercise. Try to keep active, and talk to people, it always helps to talk when dealing with stress.
Get Lots of (Good) Sleep
A 16-year study in more than 68,000 women found that those who slept less than five hours per night were significantly more likely to gain weight than those who slept seven hours or more per night.
The condition known as sleep apnoea, where breathing stops intermittently during the night, has also been linked to excess visceral fat.
In addition to sleeping at least seven hours per night, make sure you’re getting quality sleep.
If you suspect you may have sleep apnoea or another sleep disorder, speak to a doctor and get treated.
Sleep deprivation can lead to an increased risk of weight gain. It is known that getting enough quality sleep should be one of you main priorities if you plan to lose weight and improve you health.
Try to cut down on the amount of sugar you eat and reduce you carbohydrate intake. Soluble fiber will help you lose weight, so make sure you get you daily intake. Always read the labels on all the food products you purchase. Avoid stress as much as possible, there are many books dealing with stress. I recommend reading one. And get plenty of quality sleep.
I hope you enjoyed this article and if you have any questions or want to leave your own personal comments. Please leave it in the comment box below.
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