BELLY FAT! It is one of the major problems which majority of our population is facing. Has it ever happened with you? You wanted your favourite dress but your belly is the problem and that emotion really hits you hard. And so now you are serious to reduce your belly fat. Before we proceed let’s check out on the factors that increase your belly fat and how we can improve on that.
Diets High in Refined Carbs and Low in fiber
Fiber is the most important nutrient when it comes to providing satiety and controlling your weight. Diets high in refined carbs and low in fiber appear to have the opposite effect on appetite and weight gain, including increase in belly fat.
Tips: Avoid all the refined carbs which is one of the major reasons for weight gain and also leads to increase in your belly fat. Include fiber rich foods like fruits, oats, green leafy vegetables which will make you full and in turn will lead to less calorie intake.
Diets Low in Protein
You must be wondering how diets low in protein lead to increase in belly fat?
Protein makes you feel full, increases your metabolic rate, thereby reducing your calorie intake.
So, low protein intake makes you hungry, leading to eating of high calorie foods and so increasing the belly fat . It may also increase the hunger hormone neuropeptide Y.
Tips: You need to increase your protein intake to reduce your belly fat. You get your proteins from Pulses, Dals, Sprouts, Milk and Milk Products. So your daily intake protein does matter. Make sure you include enough amounts of protein.
Tranfats
Transfat are often added to processed foods such as cookies, crackers, potato chips, and many other products to extend their shelf life. An animal study showed that trans fats can cause a redistribution of fat tissue to the abdomen (belly fat) that promotes weight gain despite the control of total daily calories.
Tips: If you really want to lose on your belly fat “SAY A BIG NO” to transfats .Cut down on the intake of your transfats slowly and gradually to reduce your belly fat.
High intake of Sugary Foods and Beverages
When it comes to sugary foods you might think “Sugary Foods” means sugar. But it is not so. High sugar foods and beverages also includes cakes, candies, pastries, desserts, donuts, sugar sweetened drinks. Wait a second, it also includes your so called “Healthy foods” like frozen yogurt, diet soda, flavored coffee drinks and sweet tea, which are among the most popular sugar-sweetened beverages.
There are certain observational studies which have shown a link between high sugar intake and excess belly fat. This may be largely due to the high fructose content of added sugars.
Tips: Slowly cut down on your intake of sugary foods and beverages. It will also help you to stay at bay from various diseases.
Alcohol
We all know the harmful effects of alcohol. But still alcohol is consumed in heavy amount during parties. High intake of alcohol has been linked to weight gain in the middle. One study found that men who consumed more than three drinks per day were 80% more likely to have excess belly fat than men who consumed less alcohol.
Tips: Initially you can cut down on the frequency of your alchohol. Also you need to reduce on the snacks taken during consumption. Always remember alcohol should always be consumed in moderation,
Sedentary Lifestyle
Sedentary lifestyle is one of the factor that promotes increase in belly fat. If you neglect physical activity, then you are at the risk of increasing your belly fat.
Since last few years people have become very less active and this plays a major role in rising rates of obesity, including abdominal obesity.
Tips: Start a new lifestyle from today. Now itself start including some physical activity in your routine lifestyle may be you could just start from a walk initially and then slowly proceed.
Menopause
Women do notice “belly fat gain” during the menopausal stage. Menopause occurs one year after a woman has her last menstrual period.
During this time, her estrogen levels drop dramatically, leading to storage of fat in the abdomen, rather than on the hips and thighs. Due to genetics as well as the age at which menopause starts some women gain more belly fat at this time than others.
Tips: Healthy diet with exercise is the best way to prevent weight gain during the menopausal stage.
Not getting Enough Sleep
Getting enough sleep is one of the most important factor to maintain good health.
Many studies have also linked inadequate sleep with weight gain, which may include abdominal fat In one study, researchers found that obese men with sleep apnea had more abdominal fat than obese men without the disorder.
Tips: Good and sound sleep is a must. A healthy individual needs average of around 7-8 hrs of sleep. A good sleep will always make you energetic throughout the day. Won’t you love to be energetic than being lethargic?
Below are some of the home remedies to reduce Belly fat
- Try a cup of green tea:- Green tea boosts your metabolism which in turn helps you burn fat.
- Include Ginger Tea:- Ginger is thermogenic, meaning it increases your body’s temperature to let it burn fat more efficiently. Drinking ginger tea daily can really help in losing belly fat.
- Lose Belly Fat with Herbs:- Herbs are amazing things that aren’t just used for flavoring dishes. There are some amazing fat burning herbs out there. Three popular ones are ginseng, ginger, and mint. These herbs are all fat burners; they boost your metabolism and encourage your body to burn fat.
- Just a pinch Of Cinnamon :- Cinnamon is a great fat burner. Like ginger, cinnamon is thermogenic. This means that cinnamon produces heat through metabolic stimulation.
Therefore, cinnamon makes your body burn fat.
So, I guess now you know how you can reduce your belly fat.What are you waiting for? Start following these tips in your routine lifestyle and now you can wear your favorite dress without worrying.