Health desk- As per my knowledge to reduce belly fat it is important to focus on overall weight loss through a combination of healthy diet and regular exercise. Here are some general dietary tips to reduce belly fat:
1 .Eat a diet that is rich in protein, fiber, and whole foods.
2 .Avoid processed foods and sugary drinks.
3 .Limit intake of added sugars, saturated and trans fats.
4 .Increase intake of fruits, vegetables and whole grains.
5 .Avoid eating late at night.
6 .Try Eating More Meals Per Day Instead of 3 Large Meals.
7 .Drink plenty of water to stay hydrated.
It is also important to note that everyone's body is different, so what works for one person may not work for another. Consulting with a healthcare professional and/or registered dietitian is recommended to create an individualized plan that is right for you.
What are the main causes of belly fat ?
Contrary to popular belief, people with a normal or healthy body mass index (BMI) who also have excess belly fat are at increased risk of several health problems. Given below are some of the possible reasons for excessive belly fat accumulation:
1 .Sugary foods and beverages-
Studies have established a link between excessive sugar intake and excess belly fat. This is mainly due to the added refined sugar during processing. While excess sugar in any form can be harmful, sugar-sweetened beverages are particularly problematic.
Another possible reason for rapid increase in belly fat is alcohol consumption. Studies have linked excessive consumption of alcohol to an increase in belly fat. One study found that men who consumed more than 3 drinks a day were 80% more likely to have excess body fat.
3 .Sedentary lifestyle-
How lean your body is and how active you are also play a major role in the accumulation of belly fat. One study showed that people who did resistance training or aerobic exercise for a year after losing weight were able to prevent belly fat, while those who didn't exercise lost 25-38% belly fat. experienced growth. had to
Cortisol, commonly referred to as the 'stress hormone', is produced by the adrenal glands in stressful situations. When people are under stress, they tend to eat more, and cortisol causes excess calories to be stored as belly fat.
Similar to genes playing a major role in an increased risk of obesity, genetics may be partly responsible for the body's tendency to store fat in the abdominal area.
5 ways to reduce belly fat-
To reduce belly fat, one needs to follow a well-planned routine. Below are some tips that can help reduce the accumulation of fat in the abdominal area:
1. Adequate Sleep-
Sleep affects various aspects of one's health, including the accumulation of belly fat. It is a proven fact that people who do not get enough sleep tend to put on more weight. Lack of sleep leads to an increase in the level of ghrelin (a hormone associated with hunger) and a decrease in the level of leptin in the body, which is responsible for making you feel more hungry.
Lack of sleep is responsible for metabolic and endocrine changes as well as decreased glucose tolerance. When you're tired, your brain looks for something tempting to make you feel better. So while you may be able to control your cravings for comfort food, lack of sleep may make you less able to stay away from tempting foods. This can lead to hormonal imbalance in the body and lead to weight gain.
To reduce obesity, a good sleep of at least 7 hours every night is necessary. The quality of sleep is just as important as the total duration of your sleep time. So make sure to have a good sleep.
2. Drink enough water-
There is a direct correlation between water consumption and weight loss. Studies show that water helps the body metabolize stored fat efficiently.
Drinking water at regular intervals throughout the day can help you feel full and reduce your appetite. Not only this, sometimes, our body confuses feeling thirsty with hunger. So it is always advised to drink some water before having breakfast to check whether your body is really hungry or thirsty.
It is known to all that water is the best 'drink' to quench your thirst. Any juice or carbonated drink contains sugar which increases your calorie consumption. So water is the best drink to lose weight instead of any other drink.
Drinking a glass or two of warm water first thing in the morning can go a long way in helping you lose weight and belly fat and cleanse your system.
3. Exercise regularly-
Exercising daily helps in controlling body weight. The need for exercise is undeniable, but there are various arguments regarding the intensity of a daily exercise routine. But for this you can take help from an experienced fitness coach.
However, the intensity and plan of your workout should be directly proportional to gender, age and BMI.
It is advisable to consult a personal fitness trainer before starting high-intensity exercise (HIIT).
4. Monitor and track your calorie consumption-
Excess calorie consumption in any form gets stored as body fat. It is ideal to keep track of the number of calories consumed and expended on a daily basis. This can help avoid accumulation of fat in the body.
A calorie deficit is a great way to burn calories. A deficit of 500 calories can lead to a weight loss of 0.4 kg or 1 pound in a week. For this, you can use the calorie tracker available on the HealthifyMe app.
5. Make sure to have breakfast-
Breakfast is considered to be the most important meal of the day, as it provides the required energy level to start your day. Skipping breakfast messes up your metabolism, which slows down the process of fat burning.
Additionally, on days you skip breakfast, you are more likely to have unbalanced meals throughout the day. Eating a nutritious breakfast in the morning makes you less inclined towards unhealthy and harmful food and you don't feel very hungry throughout the day. You can make your breakfast healthy and nutritious by adding natural foods like eggs, oats, fruits and nuts.