Belly fat is not just a simple problem that because you look bad or ugly it is more than a nuisance that makes your clothes feels tight.
It’s seriously harmful.
The type of belly fat is referred to as visceral fat that’s a major risk factor for heart diseases, type 2 diabetes and many more serious conditions.
However, people with excess belly fat are at an increased risk even if they look thin on the outside.
From above conditions losing this fat area is important but it is not easy as that you think. There are several things that you can do to reduce this unwanted belly fat or abdominal fat.
Losing belly fat has a massive benefit for your health and can help you live longer with aesthetical appearance.
Generally belly fat is estimated by measuring your waist with a simple tape measure. As many health organizations use BMI (body mass index) to classify your weight and predict the risk of metabolic disease (caused by extra fat).
One should take some steps to reduce the belly fat and weight if you have a excess fat over your waistline or with whole body.
Exceeding the waistline 40 inches (102 cm) in men and 35 inches (88 cm) in women is generally termed as abdominal obesity.
There are many ideas for “How to lose belly fat?” or “How to lose weight?” But Many of them will not work with everybody.
As Nature has a time taking process for everything, so losing weight or lower belly fat or you can say that unwanted belly fat is not easy to reduce. To get rid of this fat you should have a patience with some regularities regarding your diet plans. Some proven tips to reduce belly fat also through the vision of science are here:
1. By Avoiding Food That Contains Trans-fat.
Pumping hydrogen into unsaturated fats, like as soybean oil is the reason behind why trans-fat exist in your body. And if believe this is linked to inflammation, insulin resistance, and with your ugliest problem that Belly Fat.
According to reports high intake of trans-fat is linked to increased belly fat. Whether or not you’re trying to lose weight, limiting your intake of trans-fat is a good idea. Limited intake of Trans-fat is good to stay healthy and also to reduce weight or belly fat.
So if you really want to stay healthy and good looking stay away from products that contains trans-fat.
You can do this by reading ingredient labels on products you buy or you can Google it in this digital world. Remember one thing that trans-fat is generally listed as hydrogenated fats. Means refuse to eat the food that have hydrogenated fats or trans-fat.
A 6-year study found that monkeys who ate a high trans-fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat (Source).
2. Eating Plenty of Soluble Fiber
Reports shows that this type fiber promotes weight loss by helping you feel full. It also decrease the number of calories your body absorbs from food (3Trusted Source, 4Trusted Source, 5Trusted Source).
Absorbing water and forming it in gel to slow down food while passing through digestive system is what soluble fiber does. The best way to have soluble fiber is by eating green vegetables and fruits. The finest sources of soluble fiber are:
• Shirataki Noodles
• Brussels Sprouts
In a study eating 10 grams of soluble fiber helps in reducing 3.8% amount of abdominal fat. So make an effort to consume sources of soluble fibers.
We all know that proteins are extremely important nutrient of our body. Lack of protein in your body can harm you but excess of protein in your body can promote fullness and hormones.
Raising metabolism of your body to retain muscles mass during weight loss is done by proteins (14Trusted Source).
Studies shows that eating more protein tends to have less belly fat or abdominal fat than those who eat a lower protein diet (17Trusted Source). Best sources of high protein diet are:
• whey protein
4. Avoid Sugar and Sugar- Sweetened Drinks
Eating a lot of sugar is unhealthy to human body. It uniquely effects on metabolic health. When you eat a lot of added sugar, it cause to increase fat because the liver gets overloaded with fructose. Mainly sugar is half glucose, half fructose but our liver can metabolize only significant amounts of fructose (3Trusted Source).
Some believe that this is the primary mechanism behind sugar’s harmful effects on health. It increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems (6Trusted Source).
Excess sugar consumption may be the primary driver of excess fat in the belly and liver. This is particularly true of sugary beverages like soft drinks.
5. Doing Exercise is a very effective way to loss belly fat
Doing physical work is always a better way to increase immune power and also important for various reasons. Exercise is one among the best thing that you can do for a long and healthy life.
Here is the list of some best exercise that you can do to reduce belly fat. However listing these exercise is beyond the scope of this topic, but exercise does appear to be effective at reducing belly fat.
List of best exercise to reduce belly fat is here.
Celebrity fitness trainer and nutrition expert Jillian Michaels also says that doing a variety of exercises which combine cardio, strength, and core work will ultimately help you reduce body fat as well as that unwanted belly fat. “I’m a big fan of exercises that are core-focused, but work multiple muscle groups simultaneously with a HIIT component for added calorie burn,” she says.
Here is the list best exercises and workouts to lose belly fat that are recommended by personal trainers. Need more workout inspiration? Pick up the Tone up in 15 workout DVD, which is filled with 15-minute total-body workouts that you can do at home. Also you can use these weight lose capsules that are especially exist to get rid from belly fat or stomach fat.
Check out the list of best exercises to lose belly fat with photos.
2. Mountain Climbers
3. Turkish Get-Up
4. Medicine Ball Burpees
5. Side-to-Side Medicine Ball Slams
6. Russian Twists
8. Rowing Machine
10. Strength Training
12. Running and Walking
Best Machines to reduce belly fat or waist size
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A human can do anything for his good. So adopting any type of idea to reduce weight is fair to implement. Using diet, machines or medicine can help to reduce weight too quickly but there may be harmful effects that can harm your health. So losing weight naturally with exercises and natural diet is the best way to reduce weight or belly fat.
Doubts That Can Conflict You | FAQ's on Belly Fat
How to lose belly fat with a slow metabolism?
Metabolism is the rate at which body burns calories and convert food into energy to run cellular activities. But everybody has a different metabolism rate, just because of this some lucky one don’t put on weight despite eating a lot. If you have a slow metabolism rate then you need to some extra efforts to burn fat faster.
However you can’t change your slow metabolism rate but you can adopt some tips that are discussed above to burn calories faster. Green tea helps in to increase your metabolism, so have three- four cups of green tea in a day. Avoid eating high fat foods so that your body needs not to store it in your abdominal region.
What is the connection between hormones and belly fat?
Hormones are responsible for most of the functions in human body and any imbalance in one of them can show negative effects on body. The same goes for the belly fat as well.
Is it possible to lose the fat in a week?
Transformation of fat is not a single day process. As fat does not accumulate in a day and so, losing it all in one go isn’t really possible. There is some diet plans that can cause more harm than good, So avoiding these diet is good. Losing one or two kg weight in a week is healthy but losing more than this is quite unhealthy for human body.
You can also read on exercises to reduce belly fat.