The fat in your belly makes your clothes tight, but it is much more of a nuisance than that. You should know that belly fat can be extremely harmful and detrimental to your health. There are two types of fat in your body, one is visceral, and the other is subcutaneous. Subcutaneous fat can be useful for you because it acts as a shock absorber and padding. However, visceral fat is what causes severe risks of heart diseases, type-2 diabetes, etc. There are health organizations where specialists use body mass index or BMI to classify weight and predict the risks. This process can be misleading because people with excess belly fat remain at risk even if they look on the outside.
Eat soluble fibers
The best way to get rid of belly fat is the hard way. You have to prepare yourself both mentally and physically if you want to avoid diseases. The first thing to do is to add plenty of soluble fiber to your diet. Soluble fiber turns the food into a gel which slows down its movement in the digestive system. As a result, you feel full, and you eat less than you need. The body absorbs less number of calories due to the soluble fibers. They are in abundance in flaxseeds, Brussels sprouts, legumes, and avocados.
Avoid too much alcohol
While alcohol has some health benefits when consumed in moderation, it can harm you severely if you drink too much. Researchers state that too much alcohol consumption leads to the amassing of belly fat. If you consume alcohol daily, then you should cut it down immediately. You’ll notice a reduction in the size of your waist soon enough.
Consume a lot of protein
When you plan to control your weight, protein has an important role to play in it. When you consume a lot of protein, your body releases the PYY hormone, which makes you feel full. It also decreases your craving and appetite. Since protein raises your metabolic rate, you won’t lose muscle mass during your weight loss regime. Observational studies show that people who consume more protein than others have less abdominal fat.
Cut back on Trans fats
Manufacturers pump hydrogen in unsaturated fats such as soybean oil thus creating Trans fats. They are also present in packaged foods, spreads, and margarine. The consumption of these fats can lead to heart diseases, inflammation, insulin resistance, and fat accumulation in the abdomen. When you’re at the grocery store, you should read the ingredients used in the manufacturing of a consumable item. Avoid everything that contains Trans fats.
Both cardiovascular exercises and resistance training promote fat loss. The first one burn calories while the second lead to muscle gains. For cardio, you should combine moderate and high-intensity exercises to get the best results. With resistance training, you don’t lose fat while working out. However, when you sleep, your muscles burn away the belly fat.
Neglect the sugar
The fructose in sugar leads to several chronic physical conditions when consumed in excess. The most common diseases caused by sugar are type-2 diabetes, heart disorders, fatty liver, and obesity. You should also understand the fact that refined sugar is the only culprit behind the accumulation of belly fat. You must consume healthy sugars like honey in moderation.