Belly fats are very harmful for the body and the human well being. This type of fat known as visceral fat is a major cause for type 2 diabetes, many heart diseases and other problems in the body. Many of the organisation uses BMI as the risk measuring method for the human body but this is not totally correct as according to this person with extra belly fat are always at the risk even if he looks thin outside.
Here are some effective tips presented that can help you to reduce your belly fats.
1. Consume Plenty of Soluble Fiber.
These helps in reducing calorie absorption along with increasing fullness in body. Plenty of high fibre food is also helpful in such cases. These fibres absorb water and forms a gel like substance that slows down the food as it passes from our digestive systems.
2. Avoid Food that have trans Fats.
These are prepared by pumping hydrogen gas in unsaturated fats. These are found in spreads and also in the packed foods. These fats lead to inflammation, heart disease, insulin resistance and abdominal fat gain.
Ingredient labels should be studied carefully before purchase and after that one should stay away from trans fats as much as possible. Partially hydrogenated fats are also another name of this fats.
3. Avoid more Consumption of Alcohol.
Alcohol have health benefits but that too in a very small amount if consumed in large amount it is too serious for the human body. Belly fat can be gained by the consumption of too much alcohol. Central obesity along with fat storage around the waist are severe problems due to alcohol consumption.
4. Eat High Protein Diet.
Protein is a vital ingredient for weight control.
For decreasing the appetite and promotes fullness, the fullness hormone PYY is released in large amount due to intake of high protein. Protein also speeds up the metabolic rate and provides muscle mass at the time of weight shed.
Observations shows that person who consume high protein diet has less belly fats as compared to those who consume less protein diets.
5.Reduce Stress Levels.
Adrenal glands got triggered and produces stress hormones when you take stress and this can cause you to gain belly fats. High cortisol levels increase appetite along with drive abdominal fat storage.
To reduce fat, it is advised to involve in pleasurable activities such as yoga, exercises etc. Yoga and meditation are the effective methods.
6. Avoid Eating of Sugary Foods.
Fructose, present in sugar is linked to several chronic diseases when consumed in excess. Diseases like heart disease, type 2 diabetes, obesity and fatty liver disease are very common disease that can be caused.
Observation shows that there is a relationship between high sugar intake and increased abdominal fat.
It is advised to use sugar in a limited amount whether it is a refined sugar or healthier sugars.
7. Replace Some of Cooking Fats with Coconut Oil.
Coconut oil is considered as one of the healthiest fats you can consume.
The medium chain fat in this oil can boost up metabolism and decreases the amount of fat you store in response to high calorie intake.
This also helps in abdominal fat loss.
2 tablespoon of coconut oil per day can help in boosting the loss of belly fat. Since coconut oil is already reached in high calories that’s why it is advised to replace an oil with coconut oil instead of adding a new one.
8. Eat Fatty Fish Every Week.
These fish are incredibly rich in protein and omega-3 fats that protects us from diseases. Some fats show that omega-3 also helps in reducing visceral fats.
9. Stop Drinking Fruit Juices.
Although these provides vitamins and minerals, it is also high in sugar and soda content.
Drinking large amounts can cause abdominal fat gain in an individual. To help reduce belly fats it is advised to replace fruit juice with water, unsweetened iced tea or sparkling water with lime.
10. Add Apple Cider Vinegar to Diet.
These cause an impressive health benefits including lowering blood sugar levels. It contains acetic acid responsible for reducing abdominal fat storage.
It is advised to take 1-2 tablespoons of apple cider vinegar per day as these will help you to shed your abdominal fat.
Precautions must be taken before taking this as this can directly erode your teeth that’s why it is advised to take this after dilution with water.
These ways can help you shed your belly fat and can make you look in the figure you always wanted to be in. Belly fats not only make you look chubby but also affects your body functioning and metabolism, that’s why it is necessary to shed Belly fats.