Have you put on an extra bit of belly fat, for whatever reason it may be. This bit of belly fat can show up in many forms including extra tight clothes, but that’s not all this belly fat can damage. This belly fat can prove to be dangerous for your health so it is very important to get rid of it when you can.
Why should you get rid of belly fat:
Belly fat is not just fat, it spells trouble big time. For one it makes you worry about your appearance when you see that your favorite shirt is not fitting you anymore. Although the available research and shreds of evidence on the harms of belly fat are contradicting we have come across some solid researches claiming it to be unhealthy for you. So let us have a brief look at it.
Belly fat hazardous to health:
Recent research discovered that the extra bit of our belly fat is not just fat it’s excess weight, unwanted addition to your body. This extra weight is like a piece of excess baggage that your body carries is called central adiposity by doctors. And you know what, this weight can prove to be—worse for you and your heart if you are a woman.
The risk of heart attack:
Research published in a recent, issue of the Journal of the American Heart Association, was based on almost 500,000 people 55% of whom were women. The ages of these women were, between 40 to 69 years old from the United Kingdom. The study found that women with greater accumulation of weight around the waist circumference, waist-to-height ratio, or waist-to-hip ratio, faced a 10% to 20% higher risk of suffering a heart attack within the next 6-7 years.
Visceral fat is a type of belly fat that may lead to type 2 diabetes, heart problems along with many other health-related issues. Yet, no worries! Our granny has you covered. She has brought some great evidenced based tips for you to lose belly weight.
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Granny’s tips to loose weight:
How do lose weight? Here’s how our granny thinks you can do away with that extra belly fat for good.
Intake a Protein Rich Diet
Protein is one of the most important nutrients when it comes to weight loss and weight management.
Intake of a protein-rich diet increases the release of PPY a hormone-related with our feeling of fullness moreover it decreases our appetite while increasing the feeling of fullness. In addition to this Protein is also known for raising the metabolic rate that assists in retaining muscle mass in the weight loss process.
Numerous pieces of evidence indicate that people with a higher intake of protein seem to have lesser abdominal fat in comparison to low protein in takers
Protein includes the following:
- Dairy Products
Include a lot of soluble fiber in your diet
Did you know that soluble fiber absorbs water to form a gel? While this very gel helps to slow down food as it passes through our digestive system.
Evidence gives scientists reasons to believe that this fiber helps in weight loss by helping you feel full, so you naturally eat less. What’s, even more, is that It may also decrease the number of calories your body absorbs from food
Do you know what the good thing in all this is? It’s the fact that soluble fiber assists in eliminating your unwanted belly fat.
An observational study has established that for every 10-gram of soluble fiber that you eat, your belly fat lessens by 3.7% within a 5-years.
So you see now why you should be consuming a high fiber diet on daily basis. Here are some great sources of soluble fibers:
- Flax seeds
- Shirataki noodles
- Brussels sprouts
Soluble fiber is a great source to lose weight by increasing the feeling of fullness. Furthermore, it also reduces calorie absorption. So don’t forget to eat a lot of high-fiber foods in your regular weight loss diet.
Avoid trans-fat foods:
Trans fats are developed through pumping hydrogen into the unsaturated fats, including soybean oil.
We can gain them from some spreads and kinds of margarine. In addition to this, they are also included in some packaged foods, but most companies don’t make them anymore. These fats may lead to inflammation, insulin resistance, heart disease, and abdominal fat gain in as seen in some animal and observational studies.
To help you shed off that excess belly fat and keep you healthy, you need to read product carefully all the ingredients and labels and keep a safe distance away from eatables that have any form of trans fats in them. Furthermore, these products are commonly listed under the banner of partially hydrogenated fats. There are a lot of studies that have established a link between high consumption of trans fat to belly fat gain. Limiting the intake of trans fat is the way to go, regardless of any reason.
Reduce your stressors
Nothing makes you gain belly fat faster than your stress levels. It makes the adrenal gland the stress hormone s to produce cortisol, which is also known as the stress hormone.
Studies show that increased cortisol levels lead to increased appetite. Furthermore, it ends up as accumulated abdominal fat.
women with a larger waist may produce more cortisol when stressed out. Raised cortisol levels further cortisol further contribute to belly fat gain.
Inured to reduce belly weight, you need to engage in a variety of pleasurable stress-relieving activities. yoga or meditation or walks can be some great fun and fulfilling yet effective methods.
Because stress leads to increased belly fat and weight gain, you need to minimize your stress.
Say good bye to sugary foods
We all know that sugar is rich in fructose. When eaten in abundance, it may lead to many chronic diseases including type 2 diabetes, obesity, fatty liver disease even heart diseases.
Several evidence-based pieces of research have linked our high sugar intake with the increased abdominal fat. We need to realize that not only refined sugar results in belly fat gain but healthier sugars, including real honey, should also be used carefully. In addition to this limiting, the intake of processed foods and candies can also keep a check on our belly fat.
Aerobic/ cardio exercise
Aerobic/cardio exercise (cardio) is an extremely effective way to keep healthy while burning those extra calories. There are a variety of shreds of evidence that have now that exercise (cardio) is one of the most effective ways of reducing belly fat.
One study indicates that some postmenopausal women shed off more fat from all body areas when they indulged in aerobic exercises for 300 minutes weekly, in comparison to those who only exercised for 150 minutes per week. Studies are also suggestive of the effectiveness of aerobic exercise at slimming the waistline.
Change your regular cooking oil
Many studies prove that the medium-chain fats within coconut oil may be responsible for boosting our metabolism while decreasing the accumulated fats in response to our high-calorie intake.
While there are benefits of coconut oil but make sure to use it as a replacement for some of the fats that you’re already consuming regularly as it is high in calories.
Even though there are many things and tips and tricks to help you lose your weight and belly fat, but the key is to eat fewer calories in fact fewer than your body’s requirements.
Food Trackers/ Maintaining a food diary:
One thing that may help you keep you away from weight gain is using one of the online food trackers or an app or even maintaining a food diary or can help you monitor your calorie intake. This is another great strategy that has been proven to be most effective when it comes to weight loss.
In addition to this, food-tracking apps help you see the amount of the intake of carbs, protein, fiber, and micronutrients. Many apps also let you record your physical activity and exercise. So the process of losing belly fat can speed up.
As general advice for weight loss, it’s always better to keep track of anything that you’re eating. Maintaining your very own food diary or even regularly using a food tracker is the most used full way to do keep your intake checked and your weight well maintained.
Go easy on the carbs
By reducing our daily carb intake we can also manage to lose fat, including that unwanted abdominal fat.
Did you know that if you eat less than 50 grams of carbs then you can lose belly fat more quickly? In addition to this women with polycystic ovary syndrome (PCOS) or those who are at risk of suffering from type 2 diabetes can also lose belly weight by reducing their carb intake.
Some pieces of evidence claim that if we replace the refined carbs in our diet with some unprocessed starchy carbs we may be able to improve our metabolic health and reduce some belly fat. In a famous study, people whose whole grain consumption was the highest were 17% less likely to gain extra abdominal fat in comparison to those whose refined grain intake was highest.
Higher intake of refined carbs has been linked with excessive belly fat, to reduce our belly fat, we can either reduce our carb consumption or replace the refined carbs in our diet with some healthy carb sources, like legumes, vegetables, and legumes.
Do some weight lifting or resistance training
Doing some weight lifting or resistance training is also known to reduce belly fat and weight tremendously. Furthermore, it is known to preserve and gaining muscle mass.
To sum it all up!
If you want to lose that belly fat then there are no magic solutions. You need to eat right, exercise watches what you eat and how much you eat. And voila, before you know it, your tummy will be tucked in and you will look much slimmer and feel much healthier.
Best of Luck!