Everybody has belly fat; even the people with those perfectly sculpted abs have some belly fat. The fat that protects your internal organs and can’t be seen or felt is visceral fat. Some visceral fat is necessary to cushion the internal organs to protect them.
Too much visceral fat can lead to health hazards like high cholesterol, heart diseases, and type 2 diabetes. There is no spot reduction method available for reducing your belly fat; however, specific lifestyle changes must be incorporated to decrease belly fat.
Before discussing how to reduce belly fat, let us understand its causes.
Causes of Belly Fat
- Sugary food item
- Alcohol
- Sedentary lifestyle
- Alcohol
Health Problems Related to Belly Fat
Apart from higher BMI, the excess belly fat poses health risks like:
- High cholesterol
- Cardiovascular diseases
- Insulin resistance
- Type 3 diabetes
- Sleep apnea
- Chances of stroke
- High blood pressure
Practical Exercises to Reduce Belly Fat
Doing multiple exercises regularly and maintaining a healthy diet will help you achieve your goals. Some of the practical activities for reducing belly fat are:
- Burpees
- Mountain climber
- Crunches
- Sit-ups
- Bosu ball plank
All these exercises can be performed at home easily with minimal pieces of equipment like a Bosu ball and a yoga mat for performing bodyweight exercises.
Tips to reduce Belly Fat
1. Limit Alcohol Consumption
Alcohol in moderate amounts has some benefits but, if you want to reduce the waistline, it is suggested to limit your intake. Abstaining from too much consumption will help you in belly fat loss.
2. Avoid Food Rich in Trans Fat
Research shows that high consumption of trans fat is linked with belly fat. It is always a good idea to limit trans fat intake and include healthy fat food items like nuts and tunas for effective fat loss.
3. Eat Plenty of Fibre-rich Diets
Including high fiber in your diet will make you feel fuller. This helps in limiting your calorie intake and aiding weight loss. Try including food items like flax seeds, avocados, legumes, and sprouts for natural consumption.
4. Have a Protein-rich Diet
Protein helps in building the muscles during the recovery phase after you exercise. Increasing your protein intake will help in successful recovery and hence better muscle growth that will aid in fat loss. You can check out these easy and delicious chicken breast recipes.
5. Avoid Sugary Snacks
Having sugary snacks in between can be detrimental to your whole diet plan, even if you are sticking to a rigorous plan otherwise. For mid-meal snacking, keep some nuts or sprouts handy so that you do not end up wasting your efforts by snacking on unnecessary sugary food items. If you are addicted to sweets, take bananas alternatively when necessary.
6. Reduce Stress Levels
Stress is a significant factor that leads to fat gain by releasing a hormone called cortisol. Try deep breathing exercises and practice meditation for effective stress management. Don't be too strict with yourself! Everything takes time, especially keeping fit.
7. Have a Sound Sleep
Sleeping early and at the same time regularly has helped release a substance called melatonin that helps in having a sound sleep. Sleep is the most underrated thing when it comes to fat loss.
Conclusion
There is no shortcut or a magic pill for losing belly fat. All it takes is your consistent efforts in terms of diet and exercise. Being patient with yourself will help you embrace the journey with a calm mind.
Related: 5 Easy and Effective Waist Workout Exercises for Women