How to Stay Healthy By Losing Belly Fat?

Belly fat is really a bad thing, even if you keep aside the fact that it can make you look bad. It hampers health because it is accompanied by heart disease, obesity, type 2 diabetes and many other physical conditions. This type of fat is known as visceral fat, which increases the risk factors for such diseases. (Information Credit – https://getsavvi.co.za/primary-care-plus)

To reduce the risk factors for several health conditions, you should take steps to lose fat, if you have excessive abdominal fat. However, to maintain good health you should consult doctors on a regular basis. There are several insurance companies which provide medical cover for unlimited GP visits. You can opt for one of such medical insurances.

Add Soluble Fibre to Your Diet:

A good amount of soluble fibre can promote weight loss. When you eat foods that contain soluble fibre, you will feel full and naturally you will eat less. Thus, it reduces the calorie consumption in your body. So, try to include plenty of high-fibre foods in your diet chart. Some excellent sources of soluble fibres are flaxseed, Brussels sprout, legumes, blackberries and avocados. Consuming these foods will trigger weight loss.

Exclude Sugary Foods and Beverages:

Eating too much sugar will lead you to increase more abdominal fat. Foods and drinks with added sugar are very unhealthy for your body. When you eat or drink a lot of added sugar, your liver will get overloaded with fructose and will turn it into fat. The harmful effects of sugar will lead your body to excess fat in the liver and belly, which may cause insulin resistance and problem in metabolism.

Remember, while comparing to sugary solid foods, sugar-sweetened drinks have worse effects on your body. So, start to minimize the amount of sugar and make strive to eliminate sugary drinks from your diet.

Consume High-Protein:

According to some research findings, people who consume more protein tend to have less belly fat than those who maintain a comparatively lower-protein diet. So, as per such study, protein is an extremely beneficial nutrient for controlling weight. When people intake high protein foods, it promotes fullness by releasing some hormones. It will lead them to reduced appetite.

So, make sure that you are including high-protein foods at every meal. Eggs, fish, meat, whey protein, beans and dairy, these are very good protein sources.

Minimize the Level of Stress:

Stress can make you gain belly fat by producing cortisol hormone from adrenal glands, which is also known as the stress hormone. When a large amount of such hormone is produced in your body, you will feel more appetite. It can trigger abdominal fat storage. You should get engaged in some pleasurable activities to relieve your stress. Yoga or meditation can be some effective ways to reduce stress and reduce abdominal fat consequently.

Cut Down Carb Intake:

Overweight may higher the chance of having type 2 diabetes and polycystic ovary in women. Therefore, maintaining proper weight according to your height is required. Reducing your carb intake is helpful for losing fat, including abdominal fat. So, give a try to stick to a low-carb diet.

According to some researches, you do not have to reduce the amount of carb always. Instead, you can replace the consumption of unprocessed starchy carbs by refined carbs.

Practice Routine Exercise:

Exercise is an effective way to improve your overall health. There are various health benefits that you can get by exercising on a regular basis. But if you want to lose weight, aerobic exercise, i.e. walking, running and swimming these are extremely helpful. It burns calorie and loses weight as a result.

According to some studies, if you continue aerobic exercise even after losing weight, it can minimize the chance of gaining weight again. So, make it your routine schedule to do some aerobic exercise to maintain weight.

Get a Good Amount of Sleep:

A moderate level of sleep is required for everyone. Usually, 7-8 hours in a day is recommended as an adequate amount of sleep for the adults. Without having adequate sleep, you can gain more weight, which may include belly fat.

Belly fat or visceral fat is associated with several diseases which may include sleep apnea, where people experience the condition like stop breathing recurrently during the night. Therefore, adequate sleep with respect to quality should be maintained along with the hours.

Final Verdict:

Furthermore, belly fat is associated with a lot of diseases. As per research studies, weight gain around the middle means an increase in the amount of visceral fat. This type of fat can enclose the internal organs. Therefore, the risk of cardiovascular disease and diabetes increases. It also maximizes the ratio of polycystic ovary amongst women.

So, try to keep weight gain always in check. The above-mentioned tips can be very effective to control weight and keep you healthy and fit.