Here’s how to reduce it!
Reducing belly fat is common amongst various people, but the real question arises “how to reduce belly fat?”
Belly fat is also known as visceral fat, stored deep in the abdominal cavity, and it can be extremely harmful to your health.
It is linked with various health issues such as diabetes, high-blood pressure, and heart disease.
However, there are various strategies you can follow to reduce belly fat and improve your overall health.
Exercising regularly can help get rid of belly fat and eating a balanced and healthy diet can help you get the results even faster.
Remember that a diet to lose belly fat focuses more on health and wellness, not just weight loss.
Here are some effective ways regarding how to reduce belly fat. Let’s take a quick glance at these things –
Eat more fiber
Eating more fiber refers to increasing the consumption of foods rich in dietary fiber. It is a type of carbohydrates that a body cannot digest.
It passes through the digestive system, and is commonly found in plant-based foods. It includes vegetables, fruits, nuts, seeds, whole grains, and legumes.
Thus, the consumption of fruits and vegetables can help you lose belly fat and does not even lead to overeating.
Fiber is essential for digestive health and it has various health benefits. It can help regulate bowel movements while preventing constipation, and maintains a healthy gut microbiome.
You need to know that fiber can help reduce belly fat. It can help control sugar levels, reduce the risk of heart disease, lower cholesterol, type 2 diabetes, and various types of cancer.
Avoid foods that contains trans fats
Trans fats are a type of unhealthy fat that can enhance the risk of heart disease and various health problems. They are usually found in baked goods, processed foods, and migraines. When you avoid these foods, it can help reduce belly fat.
Trans fats are created by a process known as hydrogenation. It can turn liquid vegetable oils into solid fats. The process increases the shelf life and stability of the food that also makes it less healthy.
If you want to avoid foods that contain trans fats, you need to check the ingredients highlighted on the food labels. Look for the hydrogenated oils as these are a clear indications that the product contain trans fats.
Some common foods that can contain trans fats are –
- Baked goods such as cakes, cookies, and pastries.
- Fried foods such as chicken wings, french fries, and fried chicken.
- Processed snacks such as chips, crackers, and popcorn.
- Margarine and vegetable shortening.
- Frozen foods including pizza, frozen dinners, and pre-made dough.
- Non-Dairy creamers and whipped toppings.
Try Intermittent Fasting
Intermittent fasting is again another way you can use to reduce belly fat as it is a pattern of eating where you eat and fast alternatively.
It has become a popular method for weight loss that improves metabolic health and increases longevity. There are various ways to do intermittent fasting that include 16/8 methods, the 5:2 diet, and alternate-day fasting.
The 16/8 method includes fasting for 16 hours and eating in between those 8 hours.
It can be done by skipping your breakfast and having your first meal at noon and eating your last meal by 8PM.
The 5:2 diet is all about normal eating for five days a week and restricting the calories intake to 500-600 calories for two days in a week.
Focus on the way your clothes fit more than reading a scale
When you add muscle mass and lose fat your pants become loose.
That’s a better mark of progress. When you measure around, your waistline will be less than 35 inches if you are a woman and less than 40 inches if you are a man. It can help you to reduce heart and diabetes risks all at once.
Conclusion
Losing weight all at once will help you get a better waistline. More importantly, it will help you get rid of the dangerous layer of visceral fat that is within the abdominal cavity.
When you work on losing weight, especially the belly fat, it can help improve blood vessel functioning and sleep quality.
