Abdominal fat is defined as visceral fat and is believed to be much deeper compared to subcutaneous fat. Visceral fat typically surrounds the organs and can lead to serious conditions like diabetes and heart disease. Belly fat can result due to a number of factors ranging from stress to improper exercise. The following are some tips to lose abdominal fat and reduce the chances of developing other associated diseases.
o Chronic stress can increase your cortisol levels. Excess cortisol in food also leads you to crave sugary and fatty foods. Furthermore, it also leads to an excessive accumulation of fat around the abdominal area. Practice yoga, deep breathing formulas, and meditation to manage stress and get rid of belly fat.
o Alcohol consumption can lead to abdominal fat. Therefore, prefer to limit your intake of belly fat.
o For effective belly fat loss, you should combine physical activities such as kickboxing, weight training, stepping, bicycling, walking, running, and jogging, in addition to following a low-carb, high-protein diet.
o Avoid foods like pasta, potatoes, and bread to limit yourself from excessive consumption of carbohydrate-rich foods. Instead, try to opt for protein-rich foods like fish, lean meat, vegetables, cheese, and eggs.
o Trans fats can cause the accumulation of fat in the abdominal area. The formation of trans fats takes place when hydrogen is added to liquid vegetable oils, taking the form of a solid. They are also known as partially hydrogenated oils and are found in abundance in foods like chips, doughnuts, cookies, chips, brownies, pound cakes, and cakes. Smaller amounts of trans fat are also present in dairy products and fatty meats.
o Men should have a routine calorie intake of around 3,000-3,500 while women should have a routine calorie intake of around 2,000-2,500. To lose one pound of body fat, you must reduce your calorie intake by 500 calories per day.
o Fiber helps improve digestion, thus contributing to a clean intestine and colon. Colon and bowel problems often lead to bloating in the belly. In addition, the excessive accumulation of toxins in the intestine and colon reduces the metabolism of fats. Therefore, prefer to increase the intake of fibrous foods such as fruits, whole grains and vegetables.
o Water plays a key role in losing abdominal fat. When you’re dehydrated, your liver reduces fat metabolism, leading to excessive fat storage. Also, drinking enough water gives your stomach a feeling of fullness, which reduces your appetite. Make sure you drink at least 8 glasses of water every day.
o Sleep well for an effective loss of abdominal fat. Lack of leptin (a hormone) has been associated with obesity. If you don’t get enough sleep, you don’t build up enough leptin that helps regulate hunger. Make sure you sleep eight hours (minimum).
o Perform abdominal exercises to grow the muscles below the existing fat. Perform a set of 50-100 crunches (4-5 days a week) to strengthen the muscles around the belly area.