Dr. Ahmed Mostaque
How to lose belly fat? This is one of the most common questions on the Internet. Many of us struggle with belly fat and sometimes it can get frustrating. Not only it makes your clothes tighter but there are some critical health risks of belly fat.
The type of fat stored in your belly is referred to as visceral fat. This type of fat is a major risk factor for type 2 diabetes, heart disease, and other conditions.
Why Is Belly Fat Dangerous?
There are some serious health problems related to belly fat, let alone the fact that it makes you look fat. Here are some common health problems associated with belly fat:
- Diabetes
- Hypertension
- Cardiovascular problems
- Stroke
- Sleep apnea
While it is very easy to lose weight, but it is very difficult to target a specific body part to lose fat. Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat. Here are some effective tips that can help you lose belly fat faster…
1. Change your Diet
If you are still eating unhealthy, you can’t expect to lose fat. You need to have a bespoke diet that is specifically targeted to lose body fat. Not every diet plan works the same. You need to eat smart, to look smart.
Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories and either carbs or fat. You need to make sure you choose the perfect diet according to your need.
2. Avoid Trans Fat
If you are looking to reduce belly fat you need to avoid trans fat. Trans fat is often listed as partially hydrogenated fats. Some clinical research has shown that trans fat is related to inflammation, heart disease, insulin resistance, and abdominal fat gain.
3. Limit Alcohol Consumption
Getting drunk is fun. Alcohol does have some health benefits but excess alcohol consumption can be severe for your health. Some research suggests that drinking too much alcohol can also make you gain belly fat and increase your weight. Drinking too much alcohol can significantly increase the risk of developing central obesity.
Limiting your alcohol consumption can not only help you stay healthy but will also keep your belly fat in control. It is okay to have an occasional drink but don’t make it a daily habit.
4. Eat Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Clinical studies show that soluble fiber promotes weight loss by helping you feel full. So you have the urge to eat more and end up eating less. It may also decrease the number of calories your body absorbs from food
5. Exercise Daily
Exercise is really important to keep you in shape. Not only it helps you stay active but it also burns calories. A complete workout, strength, and cardio workout will significantly reduce belly fat and fat on your entire body. Aerobics is really helpful in losing weight but an intense workout is much more beneficial.
Exercise is one of the most effective ways of losing fat. Especially if you are looking to lose fat from your belly make sure to do crunches and sit-ups every day.
6. Cut Back On Carbs
One of the most effective ways of losing body fat is by reducing your carb intake. It can be very beneficial for losing fat, including belly fat. It is not necessary to follow a strict low carb diet. Just make sure you keep a count on your carb intake ad try to eat less than 50 grams of carb each day. It will surely help you lose your abdominal fat.
7. Avoid Sugary Food
If you are thinking of losing weight or belly fat it is very essential to avoid sugary food as much as possible. Sugar can be harmful to your body as it contains fructose. Fructose has been linked to several chronic diseases when consumed in excess.
8. Get Plenty Of Sleep
Sleep is really essential to get a fresh start. If you are trying to lose weight make sure you get plenty of sleep. It helps you refresh all the stress and keep you healthy. But it has to be the right amount of sleep.
Studies have shown that people who don’t get enough sleep tend to gain more weight, which may include belly fat. Lack of sleep can lead to cortisol increase which leads to intaking more sugar.
Also, when you sleep well, the level of the hormone leptin will increase and that hormone is important for suppressing your appetite.
Try to get at least 8 hours of sleep every day. Avoid sleeping during day time and try to go to bed early at night.
9. Eat High Protein Diet
Protein is very important when it comes to weight management. It is a very essential nutrient that reduces your food cravings for 60%. Studies show that high protein intake increases the release of the fullness hormone PYY. This can decrease appetite and promotes fullness.
Furthermore, protein also raises your metabolic rate and helps you to retain muscle mass during weight loss
