Yah, we know that belly fat is the worst kind of fat which you can have as it stops you from trying sexy dress and in fact it will tamper with any outfit . But,it is much worse that this, the belly fat settles down in your abdomen and this is called Visceral fat , is responsible for the production of the harmful Stress Hormones like cortisol and cytokin. These hormones, in return pushes you to eat more and you tend to increase more of the fat and it becomes a cycle unless you break it off.
Abdominal fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. For men if it is more than 40 inches(102 cm) and for women 35 inches(88 cm), it is considered to be abdominal obesity.
1.)Exercises to loose weight : This is for sure that we need to include an exercise routine in our daily schedule to say bye to that stubborn fat. There are many different forms of physical exercise and it depends upon your choice which you would like to opt. The important thing is, we need to loose weight of the entire body and spot reduction or spot exercise won’t work .
Walking or Jogging: This is the most popular form and liked by all because of its easiness. For walking you just need a nice pair of shoes and off you go. You can do it anywhere , anytime. If you are a beginner, start with short distances but a brisk walk to see the results.
Gym and weight Training : If you are a gym freak and indoor exercise suits you the best then go for it. Make sure to do enough cardio before hitting the weight training. It is good if you get some proper training from a gym trainer before starting. It takes 4 to 6 weeks when you start seeing the results.
Yoga and stretching : Yoga or stretching is good for the body as well as for the mind. All you need is determination to try out the difficult yoga poses and a good yoga practitioner. This is the most effective way and starts giving you the results after a few weeks only.
2.)Pay attention to what you eat: “What we eat is what our body will become” is a famous quote. There are few foods which help to reduce the fat and others which increase the fat.It is very important to choose your food wisely.
Do not eat Sugar : It is not possible to cut it off completely from your diet, but we can trick our body. Artificial sugar has lot of fructose which in turn increase the accumulation of the fat in the belly. Try to eat food which has natural sugar like fruits, it will curb the craving and won’t accumulate fructose in your body.
Increase the Protein diet: Research has shown that for reducing fat, protein is the most important nutrient in your diet. It increase the metabolism and keeps you full for longer period.It is also proved that, people who eat more and better protein has much less belly fat.
Lower down the intake of Carbs : Research has shown that completely crossing out carbohydrates from list may not be a good idea but definitely lowering it down would help. As you reduce the carbs, your hunger would also come down dramatically, which in turn reduce the overall weight.
Eat foods Rich in fiber : Dietary fiber is mostly indigestible plant matter.Include more salads and fruits in your diet as they can keep your stomach full for a longer period . Try out different salad recipe for the meals.
3.)Keep Stress at Bay : In the end, it is very important to keep yourself away from the stress. Though, it is an integral part of our life but we can keep it to minimal. Mediation, acquiring a hobby or spending time in community causes are few ways to keep it low.
So, be ready to shed off that extra belly fat with these wonderful tips.