Losing abdominal fat, or belly fat, is a common weight loss goal.
Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease
For this reason, losing this fat can have significant benefits for your health and well-being.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity . How to lose belly fat , so follow our diet and exercise.
Certain weight loss strategies can target the fat in the belly area more than other areas of the body.
6 Tips to Reduce Belly Fat
1 Eat plenty of soluble fiber
Soluble fiber forms a gel with water that slows down food as it passes through your digestive system.
This type of fiber promotes weight loss since it helps you feel full for a longer time, thereby preventing unnecessary food intake. Soluble fiber is found in peas, beans, apples, carrots.
2 Avoid Alcohol
While alcohol can have health benefits when consumed in limited amounts, it can be seriously harmful if consumed in excess.
One way alcohol can negatively impact your body is by increasing the risk of abdominal obesity. Cutting back on it may help reduce one’s waist size. While there’s no need to give it up altogether, limiting the amount of alcohol consumed regularly is a must.
3 Drink Green Tea
A very healthy beverage, green tea contains the antioxidant epigallocatechin gallate (EGCG) that appears to boost metabolism. The effect of the antioxidants in green tea may be strengthened when its consumption is combined with exercise.
4 Workout regularly
Cardio or aerobic exercises are an effective way to reduce belly fat. While that may have been proven by various studies, the results are varied regarding the intensity of exercise necessary.
The basic recommendation of workout duration is 150 min/week of moderate-intensity exercise, however, it is directly proportional to gender, age and even BMI. In addition to cardio, resistance training can further help with fat loss too.
That said, it is ideal to consult a personal fitness trainer before getting started on high-intensity resistance training. Regular exercise also is ideal for weight maintenance after weight loss.
5 Get enough sleep
Sleep affects various aspects of one’s health, including belly fat accumulation. People who don’t get enough of it tend to gain more weight. Sleep apnea, where breathing stops intermittently at night, has also been linked to excess visceral fat.
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. Lack of sleep is responsible for metabolic and endocrine alterations, along with a reduction in glucose tolerance.
Overall this can cause a hormonal imbalance in the body and lead to weight gain.
6 Track your calories
Extra calories in any form get stored in the body as fat. It is ideal to keep track of the number of calories being consumed and burnt on a daily basis. This can help avoid fat accumulation in the body.
Calorie Deficit is a great way to burn calories. A 500 cal deficit can lead to a weight loss of 0.4 kg or 1 lb in a week. You can use the calorie tracker available on the HealthifyMe app for the same.
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