Belly Fat And Its Health Risks : 8 Effective Steps To Lose It

Belly Fat:

The belly fat not only destroys our beauty but also causes health problems. Many types of researches revealed that the fat gathered on the stomach can increase problems like type-2 diabetes and heart diseases.  Scale down of belly fat isn’t just limited to suit your favorite costumes. It can also improve your overall health and increase your lifespan.

A combination of well-planned diet and fitness workouts is useful in lowering belly fat.
In this article we will discuss about exercise, yoga, and diets, which may help to scale back abdominal fat. These things helps a lot when you  do them regularly.

At the start of the article, we are talking about the type and reasons of belly fat. Then we will explain steps to reduce.

Types of fats

Many times, when we think to reduce fat, it increases more. And we couldn’t found the reason behind it. For this, we should have to learn about the variety of fat and belly fat. Fat is mainly divided into two categories such as:

  1. Visceral fat or belly fat :

1. Visceral fat is analogous  to other body fat, but in some cases, it is often more deadly.
2. This fat accumulates on abdomen, for that these effects badly on other essential and functional parts of the body.
3. As soon as this fat begins to form within the body, it starts erecting many health-related complexions and these include cardiovascular disorder.
4. This serious health problem is particularly due to our unhealthy diet.

2. Subcutaneous fat:

1. Subcutaneous fat accumulates within a lower part of the skin. This is often the sort of obese that you simply see in your eyes.
2. Due to this fat, we face difficulty in choosing clothes. It messes up our structure.
3. This fat is stocked on your stomach, thigh, and the other body parts.

Types of belly fat:

Now we all know about fat but the foremost important thing is belly fat. Abdominal fat is happening for many causes and is divided into several types. Such as:

     1.Stress belly fat :

A. During this belly fat, you feel like bloated and tight all over the stomach.

B. It’s caused by chronic stress, skipping meals, drinking an excessive amount of coffee and unhealthy foods.

C. For this, try to sleep early within the night.

D. Once you don’t get enough sleep, you’re stressed and this hinders the assembly of Leptin hormone.

    2. Mummy belly (post-delivery)

A. In this, your stomach seems like you’re pregnant, albeit you are not.

B. This is often happening because the uterus needs time to descend after the parturition, and breastfeeding helps during                          this process by speeding up contractions, causing the uterus to return back its original position much faster.

C. For this, you ought to add more amount of fish oil in diet. Eat nuts, olives, and vegetable oil. It helps you fight fatigue.

3. Lower belly fat

A.  During this thin body has stored within the lower part of stomach. This makes your stomach seems like a pregnancy.

B .This is often caused by not exercising.

C. For this, take a healthy diet and include many fiber-rich foods in your diet like green vegetables and whole-grain bread.

D. Drink the maximum volume of water and eat easily digested foods.

 4.  Bloated belly

A. Some people often have flatulence within the evening but in the morning the belly becomes flat again, this sort of

belly  fat is named bloated belly fat.

B. This is often happening, due to food allergy, low metabolism, and intestinal imbalance.

C. You ought to avoid the consumption of gluten, alcohol, yeast, processed dairy products. Include additionally fresh

vegetables, meat, chicken, and fish in your diet.

 Steps to lose belly fat

1. Exercise regularly :

 

When we are thinking of losing weight or reducing belly fat, the first thing that comes to our mind is exercise. Exercising regularly helps to remove belly fat rapidly. This is often the most powerful way to remove belly fat.

Exercise not only help us to decreases weight but also help us to enhance and live a healthy life. To remain healthy and fit exercise is necessary, everyone should exercise daily.

Here we are giving some important exercises to decrease belly fat:

a. Running

If you’re trying to reduce weight or remove belly fat, then you’ll lose fat smartly. This smart way is running, from which there are often no alternatives. By running smartly, you’ll decrease calories and stay fit. Running is extremely helpful for muscle strengthening in addition to keeping our bones active and burning calories.

If you want to remove weight while running, then the foremost thing is to try to do it continuously for a minimum of 20 to 40 minutes and be regular. Running is mainly divided into 3 parts such as:

• Walking
• Jogging
• Running

b.Swimming

Swimming is also the simplest exercise to remove weight. This helps to remove excess fat accumulated in our bodies. Swimming not only decreases weight, but the body can also come in good shape. You’ll try it once or twice a week. If you have never done swimming before, then it should be executed under the direction of a trainer.

c. Cycling

To lose belly fat we can also do cycling. Cycling is best and simplest cardio exercise. This will cause the best workout of legs, and thighs. It also burns excess fat and calories.That’s why; cycling is considered one of the ways to remove waste fat.

d. Weight training

Weight training workouts are also included within the way to reduce abdominal fat. By doing weight training workouts, not only can the body get a charming shape, but fat can also be reduced.  But weight training should  be done under the direction of an expert trainer only.

e. Planck

Planck exercises also may be the solution to the question of how to decrease stomach. This is often an easy exercise. Thereby, the balance of our body is often to be improved alongside reducing the fat.

When we do Planck, it exercises our whole body. It makes the body feel light and flexible. The most important advantage of Planck is that it improves metabolism. It helps to burn more calories.

f. Basic crunch

Crunch is extremely popular as an abs and stomach reduction workout. The way to crunch is also easy. That’s why; it is often counted as how to remove belly fat.

Through this exercise, weight can be reduced along with tightening of the abdominal muscles.

g. Squat

Still, an equivalent question is goes on within the mind, the way to decrease stomach easily, and then squat can prove to the best exercise. Squat helps us to reduce lower fat of body like lower belly fat, thigh fat, and butt fat.

By exercising single-leg squat, the fat of thighs and lower belly decreases very rapidly.

2. Eat more protein :

 

 

Protein is the only nutrient that helps in both weight gain and weight loss. Taking a high amount of protein boosts metabolism within our body. When we take the protein it keeps the stomach full, so we don’t feel hungry soon. It also changes many types of weight control hormones. There are many things rich in protein that helps to reduce our belly fat.

Some examples of high protein foods are quinoa,peanuts, black beans, corn, oats, and many more.

3.Low carbs-diet

The low-carb diet is very popular for weight loss. In a low-carb diet, there is more emphasis on healthy fat and protein. Not only can you lose weight when we take this diet plan, but it also very beneficial for staying healthy.

A low-carb diet is mostly recommended for reducing obesity. This diet plan helps you to decrease belly fat by limiting or reducing the number of carbohydrates in your diet. In a low-carb diet you can add nuts, cheese, curd, eggs.

4. Avoid sweetened foods and sugary beverages

Sweetened or sugary foods increase the problem of belly fat within our body. Apart from this, they cause many diseases. Because sweetened foods are very high in calories. A full tablespoon of sugar contains 60 calories. So if you want to decrease belly fat then you have to avoid sugary beverages.

You can replace sugar and sweetened foods with honey, fruits, jaggery, and curd.

5. Increase your fiber intake

Taking fiber in your intake should be the best option to reduce belly fat. It cleans the intestines by going inside and also improves the metabolic process of our body. It helps in digestion and improves our digestive system. Fiber releases toxic material from your body.

Taking fiber rich foods not only improves your digestive system but also helps to lose weight rapidly. Maize, pulses, brown bread, dry fruits, wheat flour, fiber vegetables, peas, oatmeal’s are the best sources of fiber.

6. Track your food intake

If you want to lose weight and in spite of all the efforts, there is no benefit then you have to start tracking your food intake. Do you know how many calories you’re eating every day? If no then it’s time to start tracking every food intake. Calorie intake is more important than calorie burned.

According to the scientific data, more often than not, we tend to underreport our food intake. We often think we are eating less than we actually are, and that’s why we don’t see any results. To fix this you need to start tracking your food intake. Today food tracking is so easy for us. You can track your intake on your phone through many tracking apps.

7. Avoid stress

Many of us have become so habituated in suffering certain kinds of stresses that we are unable to feel them. If stress can remain for a long time, it can harm our immune system and heart. And it is also causes of our weight gain. It creates many obstacles in the way of our weight loss.

Stress increases the cholesterol level in the body and blood sugar level goes down rapidly. Fat starts increasing in the belly and makes us obese.Body releases cortisol hormones during stress. These hormones affect our body and weight. So it’s most important that, if you want to lose your belly fat then you have to avoid stress.

Try to find out what is the cause of stress; every person has different reasons for stress. To relieve stress you can try meditation. Meditation is the best way to relieve stress.

8. Take quality sleep :

 

 

The last and the most important thing is a night of good quality sleep. Unfortunately, research shows that about one in three adults are sleeping fewer than six hours on most nights which is not enough. In fact, mounting evidence shows that sleep may be the missing factor for many who are struggling to lose weight. Many studies show that sleep deprived people  have  an increased appetite. This is likely caused by the impact of sleep on two important hunger hormones: ghrelin and leptin. Those hormones are increase hunger.

Poor sleep can increase your calorie intake and this increase in calories may be due to increased appetite. That’s why you have to take proper sleep to reduce your belly fat.

Conclusion:

Belly fat is very harmful for body. It increases the risk of many diseases.

Changes in lifestyle helps in reducing belly fat.

The key changes include eating healthy and doing regular exercise.

Also read :  1.  Health Benefits of Chia seeds

   2. Health Benefits of Cinnamon