Research indicates that having high belly fat, as compared to being overweight, is more related to poor health conditions. Studies show that obese people might be healthy but people with abdominal obesity are at a higher risk of having poor health conditions like inflammation, respiratory issues, heart problems, cancer, and even death at an early age. Therefore, losing belly fat is critical to ensure a healthy life and for preventing various diseases and health issues. Below are some ways for losing belly fat:
Having Enough Protein Intake
Ensuring that protein intake is enough could quite effectively aid in losing weight. Research also indicates the effectiveness of protein against deposition of fat around the abdominal area. Hence, in order to lose belly fat, one must increase the intake of protein rich foods like fish, whole eggs, legumes, meat, seafood, nuts, whole grains, and dairy products.
Studies also show that diets with low carbohydrates have been predominantly effective for losing belly and liver fats. Cutting carbs tends to lower the appetite and thereby aids in losing weight. As compared to low fat diets, low carbs diet has been much more beneficial at losing weight. Cutting down on pastas, white breads, and other forms of refined carbs is generally sufficient for losing weight.
Sugar has been associated with having distinctly detrimental effects on the metabolism. Excessive sugar could result in higher fat accumulation in the belly and ultimately lead to insulin resistance. One must not only avoid sugar but sugary drinks as well for losing fats around the belly.
Having Fiber Rich Foods
Research evidence indicates that soluble dietary fiber results in lower belly fat and improved metabolism. Such fiber reduces appetite though providing a prolonged feeling of fullness. Sources of fiber include fruits and vegetables, legumes, and certain cereals such as oats.
Tracking your Calories
One must carefully track the calorie intake so the diet could be accordingly be fine tuned and adjusted so as to reaching the end goal of reducing the belly fat. Doing so for a couple of days could guide you in terms of where to make the changes and ensure that the right nutrient requirements are being met.
Workout has been associated with providing a number of benefits including prevention and control of various diseases and health issues, reducing stress, improving metabolic health, improving the quality of sleep, providing energy, and making a physically, mentally, and emotionally stronger self. Through flexibility training, yoga, and strength training are also important for ensuring a healthy life however; aerobic exercises such as swimming, running, jogging, walking, etc. have been more related to having positive effects on belly fat reduction.
When it comes to reducing belly fat, the importance of waist training could not be denied. Waist training encompasses using a waist trainer or body shaper for reducing the size of waist. If you are the one who wants to lose belly fat, then you must try using a waist trainer.