If you think that the only reason behind people trying to get rid of belly fat is because it makes them look bad, you’re wrong. Even if you are not heavy all over, you might want to lose the extra fat around the belly, because having belly fat, or fat in the abdominal region can lead to health related problems such as diabetes type 2 and heart disease.
How do you measure your belly fat? Simple. You can just measure the circumference around your waist at home, using a tape measure. If you are a man and the measurement says anything above 40 inches or 102 cm, it indicates obesity. As for the women, the border lies at 35 inches, or 88 cm, above which you can be a victim of obesity.
Here are some ways in which you can get rid of your belly fat:
1)Avoid eating sugar and sweetened products
Studies suggest that sugar, which is made up of half glucose and half fructose, when taken in excess amounts, can make the fat get stored in the belly and the liver. This further leads to insulin resistance which results in metabolic problems. Liquid sugar is even worse for health as it contains more sugar content per unit than it’s solid counterpart. You want to avoid all sugary drinks, including sodas, fruit juices and sports drinks.
2)Exclude carbs from your diet
This is a very effective way to lose belly fat. When a person cuts out on carbohydrates, there appetite decreases and as a result, they end up losing weight. Low carb diets also help reduce the water weight in a person’s body and this begins to get reflected on the scale in a small amount of time, maybe even two or three days. You want to avoid refined carbs such as candy, sugar, white bread, etc.
3)Eat food that is rich in fiber
Not all fiber is good, but the soluble and viscous fibre usually are. These give slow down the process of digesting and absorbing the nutrients in the food, which further gives you a prolonged feeling of fullness and hence reduces appetite. Fiber can be obtained from plant food such as fruits and vegetables, legumes, and cereals like white oats.
Apart from helping reduce fat, exercise is also important in day to day life as it helps us live a longer, healthier life. There is no specific abdominal exercise that is going to help reduce your belly fat. However, exercises such as aerobic exercises like running, walking, swimming have shown to cause noticeable reductions in belly fat, according to research.
5)Keep a track record of your food intake
Measuring your calorie intake and fine tuning your food according to your needs can surely help in the process of fat reduction.
Following the above tips, you can easily say goodbye to the excess fat around your belly. Having a healthy lifestyle should be the long term goal and by keeping yourself focused, you can easily achieve it.