Reducing belly fat make your clothes look fit on you. Your belly has a way of ruining your physical appearance and it is harmful. The fat on the belly is referred to as visceral fat. This can lead to several health conditions such as heart disease and diabetes etc.
Several health organizations make use of body mass index for the classification of weight and also calculate the risk of metabolic disease. People with belly fats are in big risk, in spite the fact they may appear thin on the outside. It is difficult in reducing belly fat but there are effective methods to cut down those excess fats.
This topic is going to be treated in two perspectives:
- Using diets in reducing belly fat
- Using exercise in reducing belly fat
Different diets that can be used in reducing belly fats
The following is a list of diet that can be used for reducing belly fat:
- Avoid Sugary Foods:
There is fructose in sugar and this has led to numerous chronic diseases when it is being taken in excess. Research shows excess sugar can increase abdominal fat. There should be a limitation of processed foods and candy intake. The several diseases that can be derived are type 2 diabetes, heart disease, and obesity.
- Use coconut oil to replace cooking fats:
Coconut oil is used in reducing belly fat and it is healthy for human consumption. Coconut oil can boost the body metabolism and reduce the fats content in your stomach. People with obesity that took coconut oil for 12 weeks lost some amount of body fats. Coconut oil can still give you the fat your body needs.
- Consume Fatty Fish Every week:
Fatty fish are rich in protein and omega-3 fats that help in reducing belly fat especially in people having a fatty liver disease. Fish oil supplements can reduce liver and abdominal fats. Examples of these fatty fishes are sardines, herring, salmon and mackerel.
- Don’t drink Excessive Alcohol:
Alcohol has some health benefits but it is harmful to the human body when it is taken in large quantity. According to research, drinking of alcohol can make you have belly fat. Many studies link intense alcohol consumption to belly fats. Avoiding the intake of alcohol can help in reducing belly fat. If you want to cut down fat in your waistline, you need to control your alcohol intake.
- Stop drinking fruit juice:
Fruit juice contains minerals and vitamins, it also contains sugar that can be found in soda and other beverages. Excessive consumption of fruit juice can increase fat in the stomach region. 24 grams of sugar are being found in 240ml of unsweetened apple juice. It is advisable to drink water to replace fruit juice.
- Drink Apple Cider Vinegar:
Apple cider vinegar helps in reducing belly fat and also lower blood sugar in the body. Apple cider vinegar contains acetic acid, which can cut down fat that has been stored in the belly of the human body. In a 3 month program that was carried by obese men, it was discovered that people who consumed 1 tablespoonful of apple cider vinegar per day lost 1.4cm of fat from their belly.
- Consume a lot of soluble fiber:
Soluble fiber helps to absorb forms a gel that absorbs water and then forms a gel. The gel slows down food that passes through your digestive tract. It has been confirmed the fiber helps in reducing belly fat by making you eat less food and burn down calories from your body. From an observational study, 1,100 adults found out that for each 10-gram of soluble fiber taken, there was a decrease in the abdominal fat by 3.7%.
- Eat High Protein Meal:
Protein is a necessary nutrient that is needed for weight control. Eating high protein meal helps in releasing PYY hormone which can decrease appetite and keeps your stomach full. Another function of the protein is to increase your metabolic rate and preserves your muscle mass during reducing belly fat.
- Avoid Consuming Sugar-Sweetened Beverages:
There is liquid fructose in sugar-sweetened beverages which can make you have abdominal fat. Sugary drinks increase fat in the liver in the human body because of the presence of liquid fructose. There is a high percentage of gaining abdominal fat when consumed sugary beverages to high sugar foods. For reducing belly fat you need to avoid sugar-sweetened beverages.
- Drink Green Tea:
Green tea is a healthy beverage for reducing belly fat. Caffeine is present in green tea and contains an antioxidant known as ‘epigallocatechin gallate’ which can boost the body metabolism. This antioxidant has been effective in reducing belly fat. The consumption of green tea with a physical exercise yields faster result.
- Reduce Your Stress Levels:
Too much stress can make you have abdominal fat by activating the adrenal glands to generate cortisol, which is called stress hormone. Cortisol increases your appetite to eat excess food and increases fat storage in your abdominal region. Women with abdominal fat produce cortisol due to stress. If you can control your stress level, then you are almost there in reducing belly fat.
- Get Enough Sleep:
Sleep is essential for the human body, especially in weight loss. Research shows that people who don’t give their body to sleep are likely to get more belly fat. A study that was carried out in 68,000 women shows that those who can’t sleep less than five hours each night gained more weight than those who slept for more than seven hours each night.
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Different Physical Exercises that can be used in reducing belly fat
There are physical exercises that can be used in reducing belly fat and also help in developing abdominal muscles:
This is done by lying flat on the ground or mat and raising your arms slowly to meet the knees in order to form a V-shape. You have to tighten your abdominal muscles and rely on your body strength to keep you at a balanced position. You need to stay for some minutes and repeat this as you can for one minute.
This is one of the best exercises in reducing belly fat. You need to watch this as you perform the exercise. It is advisable to start slowly, faster and repeat 3 sets of this exercise.
- Russian Twist:
These also help in reducing belly fat and a lot of people make errors when performing this exercise by not keeping their backs flat on the ground. Your back must be straight and try not to bend over. You can try this by practicing it in front of the mirror to be sure of what you are doing.
- Toe Touch Crunches:
This helps in reducing belly fat in your lower and upper abdominal. You need to hold your feet in the air with your against the mat. Make sure when you are doing the exercise, your lower back should be on the mat. Then try touching your toe that’s in the air.
Photo credit: Skimble
- Jumping Planks:
First, you must be in the normal plank position and then jump your legs out to the side while you hold your feet together. Your abdomen must be tight during this exercise. You can try this exercise as many times you can for two minutes.
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