Belly Fat is more than a nuisance that makes one feel uncomfortable. Visceral fat has a significant negative impact on human health as it may lead to several conditions such as heart disease and Diabetes. Losing abdominal fats entirely is a bit difficult; however, there are several useful tips to reduce excess belly fat.
1. Consumption of foods rich in fiber
Studies show that food that passes through your digestive system is slowed down by a gel and water absorbed from soluble fiber. This type of fiber naturally helps you lose weight as it increases fullness, thereby making you eat less. Moreover, it reduces the absorption of calories in your body. Studies have it that soluble fiber intake is increased by 10 grams, and belly fat gain decreased by 3.7% for five years. Therefore, the consumption of higher-fiber foods stands out to be the quickest and simplest way of reducing tummy size. Foods rich in fiber include Legumes, avocados, blackberries, among others.
2. Avoid much intake of alcohol
Research suggests that little amount of alcohol is healthy for your body, but too much intake of alcohol is incredibly harmful to the body as it leads to gain belly fat. Central obesity that is the excess storage of fat around the waist, is caused by heavy alcohol consumption. Cutting or reducing the amount of alcohol intake in a day may help reduce the size of your tummy.
3. Consumption of food rich in protein diet
Protein is a vital nutrient when it comes to the management of weight; the release of hormone PYY is increased by high consumption of protein nutrients, which therefore promotes fullness and reduces appetite. Moreover, proteins increase your metabolic rate, thereby keeping in possession the muscle mass during weight loss. People with less abdominal fat tend to consume more protein than those with a lower protein diet. Foods rich in protein such as beans, eggs, and fish, dairy are optimal if you want to reduce extra pounds around your waist.
4. Minimizing the level of stress
Stress triggers the adrenal gland to produce the stress hormone, also referred to as Cortisol. A high level of Cortisol shoots up one’s appetite, thereby promoting abdominal storage of fat. Women with large waist respond to stress by producing more Cortisol, which further increases fat gain. Individuals are therefore encouraged to engage in pleasurable activities such as practicing yoga to help reduce belly fat.
5. Get enough sleep
Studies show that sleep is very vital for many spectra of one’s health, and therefore people depriving themselves of enough sleep are likely to have weighed gain inclusive of belly fat. In addition, sufficient and quality sleep is also very pertinent for your health; a person is encouraged to sleep for at least 7 hours per night. Plans for improving your health and losing weight, especially the tummy size, are based on getting enough and high-quality sleep.
6. Limit the intake of sugary foods
Heart disease, fatty liver disease, and obesity are chronic diseases caused by excess consumption of fructose, which is found in sugar. Studies link high consumption of sugar to a significantly increased abdominal fat. Limit your intake of processed foods rich in sugar to help reduce your tummy size.
7. Do aerobic exercise
Aerobic exercise, also known as cardio, is an effective method of burning calories, particularly along your waistline. There are mixed results on whether high intensity or moderate exercise is more efficient. This stands out to be the quickest way of reducing belly fat.
8. Eat fatty fish every once a week
Fatty fish contain high-quality protein and Omega -3 fats, which helps in protecting against diseases. In addition to protecting one of the illnesses, it also assists in reducing visceral fats. Studies show that fish oil supplements help adults and children with fatty liver disease by reducing both liver and abdominal fats. Good sources of fatty fish are; sardines, Salmon, Herring, among others.
9. Drink green tea
Green tea is a beverage that contains caffeine and the antioxidant epigallocatechin gallate (EGCD), which helps to boost metabolism. Studies show that (EGCD) assists in the loss of belly fats. Green tea is a better beverage, and its effect may be felt when combined with exercise. You are advised to regularly drink green tea as it helps in the reduction of tummy fats.