In Health Tips On 18 January 2017
Belly fat is the toughest fat of your body to remove and most people wrestle hard to burn it off. Getting rid of stomach fat is imperative as it not only hampers your confidence but also your health. Belly fat can easily be estimated by measuring the circumference around your waist using a simple measuring tape. For Indians, a waist circumference of 90cm in men and 89 cm in women is considered normal. Anything above this mark is considered as abdominal obesity. People with abdominal obesity are at a higher risk of diabetes, high blood pressure, and fatty liver disease. Even though it is not easy but with patience, diet, and exercise one can easily get rid of this excess fat. Here are a few strategies that will surely help you achieve a flat belly. Load up on Protein: Protein is one of the most important nutrients in terms of weight loss. It helps curb your appetite and boosts up your metabolism. A diet high in protein not only helps you to lose weight but also prevents you from regaining it. Studies have also shown that the quantity and quality of protein consumed are inversely related to belly fat. People who eat higher amounts of good quality protein have a much less belly fat than others who eat less protein. If you are aiming for a flatter stomach then increase your intake of high protein foods like egg, fish, chicken, soybeans, legumes, and dairy. Try to include some of these in each of your meals. Cut down on Carbohydrates: Restricting a number of carbohydrates can be very beneficial for losing weight as well as abdominal fat. Several studies have suggested that a diet low on carbohydrates is extremely effective in getting rid of fat in the belly area. This is because a low carbohydrate diet puts our body on ketosis which kills our appetite and our body starts burning fat for energy. This brings about weight and fat loss. So if you trying to lose your belly fat, restrict your carbohydrate intake to 50grams/day. Eat foods rich in Soluble Fiber: Fiber is the indigestible part of plant material. It is of two types- soluble and insoluble. Both the types are not equally effective when it comes to weight loss. To lose weight one must eat a lot of soluble fiber.Soluble fiber binds with water to form a thick gel that slows down the movement of food as it passes through the gut. This results in a prolonged feeling of fullness and hence reduced appetite. Several studies have suggested that fiber especially soluble fiber are very effective in bringing about weight and fat loss. One such study published in the Journal of Obesity revealed that an increase in soluble fiber intake by 10grams per day brings about a reduction in belly fat by 3.7%. Excellent sources of soluble fiber include oats, legumes, flax seeds, fresh fruits, and vegetables. Avoid Sugary Beverages: Sugary beverages are worse than sugar-sweetened drinks when it comes to weight loss. This is because our body does not metabolize liquid calories the same way it does solid ones. Sugary beverages like aerated drinks, soda etc are loaded with liquid fructose that can make you gain abdominal fat. Stay away from these sugar-sweetened beverages to reduce your belly fat. Say no to Alcohol: Alcohol may have some health benefits but an excess of it is detrimental to your health. Research suggests that people who drink alcohol have more belly fat than those who do not drink. Exercise: Diet without exercise and exercise without diet is of no use when it comes to weight loss. Engage yourself in simple aerobic exercises like walking, swimming, running etc. These exercises are not only effective in reducing belly fat and weight but are also equally effective in maintaining weight and shape after weight loss.