The fat around your waist is the most harmful fat in your body. It is known as belly fat or visceral fat – it surrounds the organs in your stomach. The fat around the abdominal area is linked to severe health issues such as cholesterol, heart diseases, high blood pressure, high cholesterol, stroke, cancers and even mental health issues.
A waist bigger than 40 inches in men and 35 inches in women is considered a risky situation. Their body is more prone to succumb to the life-threatening diseases. Some women, especially in the middle age, are at a higher risk of developing belly fat. However, other factors such as genetics, menopause, and PCOS (polycystic ovarian syndrome) might be the reason behind the fat.
The best way to reduce belly fat is to include exercise, diet and make changes to your lifestyle. Nothing can help better than taking care of yourself and getting rid of all the excess fat that paves way to deadly diseases. If you wish to lose all the belly fat and be fit, read on.
Here are some lifestyle habits that can help you reduce that stubborn belly fat and make you look gorgeous from within and out:
Exercise is the Key
Exercises such as swimming, running, biking, etc. are some of the most vigorous and productive exercises as they get your heart rate up while helping you lose that extra fat. If you still manage to find an excuse not to do these exercises, then walk. An hour of brisk walking can do wonders for your body, slowly but steadily.
Moreover, you can go to the gym. High-intensity cardio along with weight-training can give you your dream body. It will also help boost your metabolism and strengthen your immunity system.
Diet High in Protein
Many studies have proved that our body releases more insulin as we age and our muscles do not respond to them the way they should. A diet high in protein can avoid such a problem, and it may even protect against insulin resistance. Here are some high-protein foods that can help you with planning your diet:
- Low-fat dairy
- Lean meats
- Nuts and Seeds
Doing yoga can help reduce visceral fat because yoga decreases the level of the stress hormone cortisol, which is directly proportionate to belly fat. Yoga helps the body and the mind to synchronise, which in turn leads to a healthy lifestyle and better food choices.
Yoga is not just good for the body, and it can also help you get rid of all the negative thoughts surrounding the walls of your brain. It prevents your mind from developing negative thoughts. In fact, yoga freshens up your mind and helps you stay away from overeating or stress-eating.
Get Enough Sleep
Well, this one is a no-brainer. Sleeping is a crucial part of a human’s life. As you would already know, sleeping up to 8 hours is essential, but why? Insufficient sleep can lead to an increased appetite, which can lead to an unwanted urge of eating unhealthy food. Not getting enough sleep can make you pack extra pounds, so get some.
Drink Green Tea
Ever wondered, what is the buzz about green tea and weight-loss? Here is the answer, green tea contains antioxidants, known as catechins. The consumption of these antioxidants can lead to a significant reduction in belly fat.
Eat High-Fiber Foods
Soluble Fiber in your diet may help prevent metabolic diseases such as obesity. It can absorb water and turn it into gel, this slowdown digestion. Some of the best sources of soluble fiber include oat bran, lentils, nuts, certain fruits and vegetables, and peas.