The medical term used to denote belly fat is “central obesity” or “abdominal obesity”. Accumulation of excess fat around the abdomen and stomach region causes health problems. Belly fat may directly increase your chances of being affected by cardiovascular disease, brain diseases such as Alzheimer’s disease, and other vascular and metabolic disorders. It causes insulin resistance, diabetes type 2, hypertension, and heart disease among other chronic medical conditions.
Hence you need to lose excess fat gathered around your stomach to live a healthy life and prevent diseases. Here are 4 working tips that will help you lose excess belly fat.
Exercise Regularly
Even a 30-minute moderate exercise like a brisk walk can help you reduce belly fat when done regularly. Moderate activity increases your heartbeat when you do it, and you breathe and sweat harder. Jogging, swimming, and strength training are some of the most popular physical exercises practiced today.
Choose the right food
Stay away from junk and refined food including burgers, fried chips, white rice, white bread, and other processed and fatty food. Instead, opt for the natural foods that are close to being raw and unprocessed. Opt for whole grains when you choose your bread and rice ( for instance whole wheat bread and brown rice). Also, include a colorful variety of fruits and vegetables in your daily diet. These foods are rich in fiber, which will provide you with more satiation while not increasing fat. You can also include more protein sources in your food including eggs, fish, lean meat, and others. These foods have low carbohydrate and fat content. A rule of thumb to follow: “2/3rd of the plate should have natural foods including whole grains, fruits, and vegetables“.
Adequate Sleep
It is found that adults generally need around 6 to 7 hours of sleep every day. Sleep helps your body remain stress-free, It prevents unnecessary hunger pangs. A study recently found that those who slept for less than 5 hours a day, or 8 or even more hours a day gained more visceral fat, in comparison to those who had a more normal and optimal sleeping duration of 6 to 7 hours a day.
De-stress Yourself
People who are stressed eat inappropriately and more than what is required. It has been found that consumption of carbohydrates increases the level of the hormone serotonin inside the blood. Serotonin has the effect of a “stress booster” and makes us feel good. Stress also causes the secretion of the hormone cortisol, which influences appetite and hunger by increasing it.
Hence it is important to remain stress-free and there are some ways of doing this. You can do deep breathing exercises, meditate, practice yoga, or do other activities and exercises that make you relaxed, and more comfortable with your immediate environment. Being social and enjoying time with friends and family members is also a great way of distressing.
Home Remedies
Several substances are available easily at your home which can increase your metabolic rate and help your body digest and lose belly fat faster. Consumption of lemon water, cumin water (prepared by boiling 500 ml of water after adding one spoon of cumin seeds and then straining the mixture), ginger tea, and raw garlic are some readily available measures to lose excess belly fat. Remember that these measures should be undertaken after consulting your physician as there may be side effects for some.
Allopathic medications are also available that can help you lose excess belly fat at home in less time. An expert and certified physician can prescribe these when the situation demands. Follow the tips and lead a happy, confident, and healthy life, which is more productive and satisfying for you and those around you.