You run a higher risk of contracting obesity-related diseases like type 2 diabetes, hypertension, and coronary artery disease if you have too much belly fat. However, you can make adjustments to assist control your weight, such as eating a nutritious, whole-food diet and exercising frequently. Continue reading to find out more about these and other beneficial belly fat loss suggestions.
1. Increase Your Physical Activity
Mass of body fat
proportion of body fat
visceral fat
Find ways to incorporate physical activity into your weekly aerobic exercise regimen, in addition to the prescribed 150 minutes. While everyone's threshold for optimal physical activity will differ, most adults should strive for two days or more each week.
2. Make a Higher Plant-Based Diet
Inflammation and visceral fat are related. Certain foods can exacerbate inflammation, such as those high in refined sugar. On the other hand, losing belly fat may benefit from plant-based diets that include foods like fruits, vegetables, and whole grains.
Polyphenols, which are antioxidants with anti-inflammatory qualities, are present in these diets. According to one study, people who ate a Mediterranean or green Mediterranean diet lost more weight and had smaller waist circumferences.
3. Consume All Fats Moderately
The body uses fats more efficiently for energy than it does for carbohydrates and proteins. Their use as a source of energy is not their only advantage. The body responds anti-inflammatoryally to monounsaturated fats and some forms of polyunsaturated fats, such as omega-3 fatty acids.
But eating too much fat of any kind raises your calorie intake. Enjoy even healthy fats in moderation since an increased calorie intake may cause weight gain as the body stores excess fat for later use as energy. It is generally advised to consume fats as fewer than 28% of your daily calories.
4. Vary Your Workout Intensities
According to certain research on how high-intensity interval training (HIIT) affects body composition, HIIT dramatically lowers the amount of visceral and total abdominal fat. That's not to say you have to work out at a high level every single time.
By including low-intensity activities, abdominal fat can be reduced. The low-intensity exercises will begin burning fat for energy once your body has used up all of its stored carbohydrates.
5. Make an effort to relax
Stress can cause you to put on weight in the area around your abdomen. While some people may consume foods high in fat, sugar, or calories when under stress, this is not the main cause of excess belly fat.
The stress hormone cortisol may cause your body to store more fat and cause your fat cells to grow. Increased visceral fat has been associated with elevated cortisol levels.
Look into engaging in stress-relieving activities whenever you can. To relax, try doing something you enjoy, such as exercising, connecting with people, meditation, or music listening.
6. Get enough sleep
About one-third of persons in the US do not get enough sleep or rest on a daily basis.
National Institute of Heart, Lung, and Blood. What do deficiencies and sleep deprivation mean?
Not getting enough sleep, also referred to as sleep deficit, has an impact on several areas of your health. For instance, those who consistently get less than seven hours of sleep each night are more likely to be obese than those who get more sleep. Although everyone has different sleep demands, adults typically require at least seven hours of sleep every night. It's crucial to obtain good sleep as well. You feel more rested and have fewer sleep disruptions when you get better sleep.
7. Minimize The Alcohol Consumption
Excessive alcohol use may be a factor in the rise of abdominal fat. One study looked at the relationship between alcohol use and the distribution of body fat in people with type 1 diabetes. Researchers discovered a correlation between participants' higher levels of alcohol consumption and increased visceral fat.
If you want to reduce weight, you don't have to give up alcohol completely. It's preferable to restrict your alcohol intake instead. For women, the recommended limit is one drink per day, whereas for men, it is two drinks per day.