Everyone wants a flat stomach to look good. However, it does much more to your over-all well-being than you think. Large mid-section poses risk of heart disease, diabetes and even cancer.
Loosing fat is good but reduction in belly fat improves your sleep quality and functioning of blood vessel.
However, targeted reduction in belly fat is not easily possible. And it’s not possible to reduce it by diet changes alone. But losing overall weight will help reduce your waistline; and most importantly it will help you reduce the dangerous layer of visceral fat, which resides in your abdominal cavity. You can’t see it but it is a major health risk.
So what should be done to prevent the dangers that arise due to belly Fat? Here are few things that matter the most!
Reduce Intake of Carbohydrates
Various researches are conducted about the diets that can help in loss of belly fat. The effect was observed comparing a low-carbohydrate diet versus a lot fat diet – both with the same value of calories. The diet in low carbohydrates worked better. Therefore, a low carbohydrate diet is recommended for higher weight loss. The flip side is that in both type of diets, there was a loss of lean muscle as well but in the same quantity.
Say No To Carbs and No To Junk
Devise a Sustainable Eating Plan, Avoid Dieting
At the end of it, you need a healthy eating plan that you can stick to for a longer. Crash diet approach is seen to be non-sustainable. Pick up the options of low carbohydrate diet that you like and make a weekly plan. Focus on calories is not so important. Keep away from soda, sugar, bread and make high protein and high-fiber choices like lean meats, fish, green leafy vegetables, lentils and beans.
Stay Active and Keep Moving
Pick up physical activities of your choice that make you stick to it. Go for a walk to the places you like i.e. nature, beach parks or pick up a sport. Exercise improves your overall body composition. Exercise works very well on belly fat in particular because it reduces circulating levels of insulin which otherwise would signal the body to retain the fat. The liver uses up the fatty acids near the visceral fat deposits. Depending upon the weight loss goal, the exercise pattern and duration can be advised by an expert.
Strength Training
Add weight lifting in cardiovascular exercise sessions. It will help you build the lean muscle mass which will enable burning of more calories throughout the day even when you are not exercising.
Say No to Processed Foods
Packaged foods in general contain high amount of trans fats, sugar and salt. This combination is really bad and will make the weight loss very difficult.
Read the Food Ingredients
The tag line of the products may be misleading. Therefore read the label details carefully. The food like yogurt may claim to be low in fat but may include sugar which is very high in carbohydrates. Other foods like sauces, cheese, and mayonnaise contain high amount of fat with a lot of calories.
Choose a Company of Health Conscious People
Habits are contagious. Be with the people who have good positive habits including health consciousness. You will also adopt to good eating and exercising if your family and friends are doing the same.
Watch Your Outfits and Not the Weight
While you gain muscles and shed fat, your weight may not undergo a drastic reduction, but your outfits will be looser. Measure the inches that you lose. That’s the real benchmark of the progress.
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