Apart from aesthetics, Belly fat is seriously harmful to your body.
One type of belly fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 5 effective tips to lose belly fat, backed by scientific studies.
TO NOTE: Though targeted fat loss is not possible, these tips will add to your rate of overall fat loss and hence- belly fat loss
Get Enough Sleep
Sleep affects various aspects of one’s health, including belly fat accumulation. It’s a proven fact that people who don’t sleep enough tend to gain more weight. Sleep deprivation leads to the increase in ghrelin levels and lowering of the leptin levels in the body, which is responsible for making you hungry.
Lack of sleep is responsible for metabolic and endocrine alterations, along with a reduction in glucose tolerance. When you’re exhausted, your brain’s reward centres rev up, looking for something to feel good about. So while you are able to keep a check on your comfort food craving when you are well-rested, sleep deprivation may make you unable to resist temptations. This can cause a hormonal imbalance in the body and lead to weight gain.
A minimum of 7 hours of quality sleep every night is a must to keep one’s fat gain under control. The quality of sleep is as essential as the total duration of your bedtime.
Eat lots of Soluble Fiber:
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food
What’s more, soluble fiber may help fight belly fat. Hence, make an effort to consume high fiber foods every day.
Excellent sources of soluble fiber include:
Leafy vegetables, fruits, veggies, chia seeds, flax seeds, mixed nuts, FitnFab’s Green Smoothie (check green smoothie recipe in blog section)
Fill Your Plate With Protein:
Protein is an extremely important nutrient for weight management.
High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.
Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet
Include protein sources like meat, fish, eggs, yogurt, paneer, whey protein, soy, lentils, beans to aid fat loss.
Avoid Alcohol:
Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much.
Research suggests that too much alcohol can also make you gain belly fat.
Studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help.
De-stress
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.
Research shows that high cortisol levels increase appetite and drive abdominal fat storage
What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle
To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.