Deposition of belly fat (abdominal fat) has become a serious issue nowadays. Although, a limited amount of body fat is necessary to maintain the energy storehouse and to regulate the hormones. Body fat increases the chances of chronic diseases. Visceral fat deposited around the belly leads to heart disease and is very dangerous for type-2 diabetic patients. Also, the metabolic rate is affected by the increase in belly fat and it affects the body mass index (BMI). To burn belly fat, a tedious process is to be followed and one has to work hard to get in shape.
Eat fibrous food:
Foods that contain soluble fibers are helpful in reducing belly fat. These foods absorb the water from the body making these fibers jelly form and slowing down the movement inside the body. This helps us to feel full and eat less and thus promotes loss in belly fat (visceral fat). Foods that contain fiber are vegetables, fruits, legumes, oats, barley, and many more. Vegetables that kill belly fat are spinach, mushroom, cauliflower, broccoli, pumpkin, carrots, and many more.
Moreover, the food should be low in carbohydrates; high protein helps you to lose belly fat. Weight loss pattern is varied from person to person as it is dependent on the genetic structure of a person and the efforts put in by the person for weight loss. Study shows that an intake of 14 g of fiber per day in a diet plan will reduce abdominal fat by up to 2 kg (4.5 pounds) in 4 months.
Exercise and Stay Active:
Physical activity is a must to stay healthy and live a long disease free. Now the question arises that does running burn belly fat up to the requirement? The answer is yes. Running helps to burn belly fat if deposited. Base run, long run, interval run, inclined run, and progressive run are some examples to be performed to get rid of abdominal fat. Set a routine of moderate exercise on daily basis. This will help you lose the extra fat deposited on your body and shape your body in a natural way. Your personality will be developed.
The amount of exercise depends on how much you want to lose. People exercise moderately to vigorously for 30 to 60 minutes. Measurements of the abdomen below about 40 inches (102 cm) and 35 inches (88 cm) are supposed to be expected in men and women respectively. Effective exercise helps in the reduction of inflammation and improves metabolic rate.
Does walking on an incline burn belly fat? The answer is yes. We see in normal life, people living in hilly areas have a lean body. They have an inner core very strong. They have no extra fat on their body. Incline walking will help in burning extra calories than flat ground. When we walk up hills, our heartbeat is increased very fast which required extra expenditure of energy which is transformed from fat stored in the body.
Can You burn water with body fat:
Most people deposited fat under their skin and they need to convert it into the form of energy. It is only possible when people do follow two principles daily. Firstly, drink warm water alone or mixed with honey daily on an empty stomach in the morning. Secondly, People must do cardiac exercise at least for 30 minutes daily. These two principles help in losing extra calories.
Limit sugar and Read the label before consumption:
Beware of the contents written on the label. The calorie values of both are different. Study shows that metabolic health is remarkably affected by high sugar-containing consumables. Sugar mainly consists of glucose and fructose. Overloaded fructose eatables are forcefully converted into fat and deposited around the abdomen and liver. So, it is a good practice to read labels to distinguish between fat and carbohydrate-containing foods. We should minimize our sugar intake to achieve the targeted weight and health.
Avoid quick (fast) foods:
Studies show that ready-to-use foods have been linked with critical diseases like cardiac arrest, heart attack, obesity, high blood pressure, inflammation, and many more. These foods contain unsaturated fats. A study shows that continued usage of Trans fats leads to abdominal weight gain. Three elements support the abdominal weight. These are salt, sugar, and Trans fat. Packed foods and quick fried foods are enriched in these three elements. So, health freaks avoid foods containing these three elements.
Protein is a must:
The routine of weight loss is best supported by adding protein to the dietary plan. Added protein to the diet plan is beneficial as it helps to retain the body shape. Study shows that a person eating food containing protein has no or minimal amount of abdominal fat in their body. Whole egg, fish, nuts, meat, and milk products are some examples of high protein-containing foods.
In which sleeping position to lose belly fat?
This is a very common question that comes to mind and the answer is sleeping on the left side is very useful for people who want to lose abdominal fat. This is because, while sleeping on the left side, the digestive system is improved and there is no deposition of fat around the belly. Moreover, sleeping on the left side improves sleep; lose weight and relief from pain.
Check the cloth’s body fitting than its number:
Clothes available in the market are of standard sizes. So, obese or overweight people do not fit into the clothes of their age group. So, it is advisable to wear clothes according to their body size rather than the standard sizes available in the market.
Have friendships with healthy people:
Research indicates that if health-oriented people have healthy friends and family members in their life, they will prefer healthy eating and regular exercise to achieve their desired goals.
Most young age people are embedded with visceral fat around their abdomen and want to burn belly fat. They are more prone to lifestyle-related diseases. They can avoid these diseases by changing their lifestyle and embracing a healthy diet plan and doing regular exercise. A dietitian can help you to make major changes in your diet plan so that it will not impact your health badly.
Also Read: Babesiosis
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