Everyone has a small amount of belly fat, belly fat is also called visceral fat. Even in people with abs, it is common to have some amount of belly fat. Fat is a common part of the body and several parts of the human body stores fat. But as the belly fat begins to develop there can be several questions in mind on how to shed the extra belly fat. Belly fat is not just something that affects your appearance, but it is associated with an increased risk of chronic diseases like heart disease, type 2 diabetes, and even a few types of cancers.
What is belly fat and how is it dangerous?
Visceral fat is also called belly fat, is a layer of fat that lies beneath the abdomen muscles. Belly fat exposes the body to substances that may be harmful while offering a steady supply of energy due to its location surrounded by many of the body’s essential organs.High numbers of fat cells or large fat cells can overproduce chemicals that raise the risk of developing diabetes, cancer, heart disease, and chronic inflammation. These factors make the subcutaneous fat, which is the outer layer that is pinchable with the fingers, less dangerous than belly fat. That said, visceral fat might not even be the cause of your difficulty buttoning your pants. These days, what we refer to as “belly fat” may actually be water retention or bloating.
Why quick diet results don’t seem to last?
In today’s life all of us go on the internet to find solutions for anything related to health. Similarly the internet is flooded with “miracle” diets promising to reduce belly fat. These often involve extreme calorie restriction, elimination of entire food groups, or fad supplements. While they might lead to quick weight loss initially, these results are not sustainable, and can even be harmful to your overall health.
Here are few reasons why quick diet is not the answer for reducing belly fat:
Unsustainable practices:
Crash diets are incredibly restrictive and hard to maintain in the long run. This often leads to quick dieting, which can be worse for your overall health than maintaining a stable weight.
Nutrient deficiencies:
Restrictive diets often eliminate essential food groups, leading to vitamin and mineral deficiencies. Consult a doctor at the Top General Medicine Specialist In Coimbatore to know how your body is functioning and your nutritional deficiencies.
Muscle loss:
When you drastically cut down on calories, your body breaks down muscle for energy. Muscle mass burns more calories at rest, so losing muscle slows down your metabolism. The focus should be on creating healthy habits you can maintain for life, leading to gradual and long lasting weight loss.
What dietary tips can help you lose belly fat?
Diet plays a major role in belly fat loss, here are some key dietary tips to lose belly fat:
Reduces refined carbs and added sugars:
Refined carbs like white bread, pasta, and sugary drinks spike blood sugar levels, leading to an increase in insulin. Chronically high insulin levels promote fat storage, particularly around the belly. Choose for complex carbs like whole grains, fruits, and vegetables.
Increase fiber intake:
Fiber keeps you feeling fuller for longer, reducing cravings and aids in portion control. It also promotes gut health, which can positively influence weight management. Make sure your diet is rich in fruits, vegetables, whole grains, and legumes.
Prioritize protein:
Protein helps build and maintain muscle mass, which boosts metabolism and aids in belly fat burning. Include lean proteins like chicken, fish, beans, and lentils into your meal.
Healthy fats are your friends:
Don’t fear healthy fats. They promote fullness, improving nutrient absorption, and play a role in hormone regulation. Include healthy fats like ghee, nuts, and seeds in your diet.
Mindful eating:
Pay attention to hunger and your sign of fullness. Savor your meal, eat slowly, and keep your eyes off other things while you eat. This promotes mindful eating habits and prevents overeating.
Stay hydrated:
Drinking plenty of water helps reduce cravings, improves digestion, and flushes out toxins. Remember whichever diet you follow, or whatever changes you make to your diet it is important to remember that everything needs to be eaten in moderation, anything excess can be harmful to your body.
What are the exercise strategies that work in reducing belly fat?
Regular exercise is extremely important while trying to lose belly fat. Here are some of the best exercise to lose belly fat:
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Include cardio:
Cardiovascular exercise encourages total fat loss by burning calories. Aim for at least a couple of minutes of moderate-intensity cardio. Activities like brisk walking, jogging, cycling are an excellent choice.
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High-intensity interval training (HIIT):
With HIIT, brief bursts of intense exercise are interspersed with rest intervals. This burns a significant amount of calories in a short time and also boosts your metabolism after workout is over.
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Strength training:
Don’t underestimate the power of strength training. Building muscle mass increases your basal metabolic rate, the number of calories you burn at rest. This helps burn more belly fat throughout the day, even when you are not exercising.
Which is the fastest way to lose belly fat?
Any activity that increases your heart rate such as walking, running, or swimming, is considered as aerobic exercise. Gardening and doing household chores also fall into this category. Exercises like yoga, pilates, and strength training can also help in reducing belly fat.
Can walking everyday help reduce belly fat?
One of the best ways to reduce belly fat is to perform aerobic exercises everyday. In case you add 30 to 60 minutes of brisk walking everyday slowly increasing your pace can help you lose more fat burning extra calories.
Important Takeaway:
Belly fat can affect your self-esteem and impact your overall mental health. Along with having a deeper impact on mental health, belly fat can negatively impact your overall well being as well, as it increases the risk of chronic diseases. Shedding only belly fat can be difficult, and some people may not find themselves losing that belly fat. In such cases, reach out to a plastic surgery in Coimbatore to seek liposuction treatment to remove that fat layer.
