The information contained in this blog post represents a synthesis of the material obtained from extensive online research on the topic.
Reduce belly fat, sometimes also referred to as visceral fat or abdominal fat, is not only aesthetically unpleasing but also proves to be very detrimental for one’s overall health markers (in the long run). A whole host of inflammatory disease conditions, ranging from heart disease, cancer, Type-2 diabetes, and hypertension, have been linked in various clinical studies to its unwelcome presence in the human body.
Some authorities even contend that reduce belly fat is linked to excessive production of estrogen in both males & females – in a syndrome-like condition that may be particularly undesirable for men to contend with (on account of their abnormally enlarged chests; that may come about as a result).
In this article, we’ll list some of the easiest & most practicable strategies for both preventing the onset of reduce belly fat within your body, as well as diminishing its size if you currently happen to be in the grips of it. None of these tips can yield significant results on their singular application – rather, they need to be incorporated in the standard dieting & exercising regimens of patients to yield some noticeable fruit.
1. Lower Refined Carbohydrates Intake
Refined sugars intake, including the popular table varieties of sucrose & fructose (which feature as the most common sweetening additives in a majority of industrially processed & packages food sources), has been directly linked to reduce belly fat accumulation in several studies.
Since they happen to be on the low-glycemic end of the food spectrum, refined carbohydrates stimulate large releases of the hormone insulin in the blood. When insulin levels remain chronically elevated (due to binging on carbs regularly and incessantly), glycogen storage is preferentially activated in the abdominal tissue – leading to the elongation of existing fat cells.
The result is an unsightly ‘pot belly’ that is ever-ready to expand with subsequent bouts of food consumption.
In order to minimize the risks accrued from high carbohydrate intake, switch to a low-carb dietary schedule (often referred to as a keto eating plan) – that provides just enough of this macronutrient to get you through the day (and not more).
Any excess carbs – you should note – end up being stored as fat.
2. Cut Back on Hydrogenated (Trans) Fats
Hydrogenated (trans) fats are regularly incorporated in many industrially manufactured foodstuffs to both enhance flavors and promote increases in shelf-life. These substances are not found in nature but have to be produced commercially by altering the chemical makeup of unsaturated fats with hydrogen injections.
All nutritional authorities agree that TransFats constitute one of the greatest threats to the health & wellbeing of individuals globally. As per the results of several clinical studies, they have been positively implicated in the rising incidence of cardiac arrests, insulin resistance (a precursor of diabetes), and increases in reduce belly fat.
A good way to limit their intake (or ideally eliminate their complete ingestion) is to read the nutritional labels that come inscribed on food packages – which identify the presence of Trans Fat in conspicuous lettering (as per the laws set by several food regulatory agencies).
3. Eat More of Those Proteins
Proteins provide the building blocks for virtually all of our body’s tissue and organ structures, for which we need to ingest them regularly as part of a healthy diet. Generally speaking, about 1 gram of protein per pound of bodyweight is needed to maintain an individual’s current muscle mass – with this ratio doubled if muscle gains (such as in body-building pursuits) are required.
Eating proteins also do not make you fat – provided you engage in regular workout (calorie burning) sessions.
Consuming an adequate amount of protein encourages the production of the hormone PYY – which promotes satiety. In addition, protein-rich foods help dieters retain their muscle mass, and keep their basal metabolic rates high (which in turn facilitate greater secondary weight loss).
When considered in the context of losing abdominal fat, eating more proteins features as an important strategy in any modern weight-reduction regime.
4. Engage in Daily Aerobic& Resistance Training Exercise Sessions
Also referred to as ‘Cardio’ by its practitioners, daily aerobic exercise sessions have been found to result in an improvement of all health markers – and not only in provoking significant decreases in body fat. Many gym trainers and exercise specialists advise dieters to carry out at least 20 minutes of vigorous aerobic activity daily.
Resistance training (which may include interval exercises) involves using weights – which can also be bodyweight -to strengthen generalized muscle tone& integrity. In the long run, it helps to increase exercise capacity, and reduce belly fat by several noticeable inches.
Most expert opinion is divided over the number of hours that should be devoted to resistance and cardio exercise sessions within a week – but there is universal agreement on the importance of both for every able-bodied individual in his/her life.
5. Alleviate Stress through Meditation Techniques
Remaining in a perpetual state of stress and anxiety increases blood levels of the stress hormone cortisol, which further increases heart rate, and gradually leads to increases in belly fat. So controlling its production seems like a logical strategy to adopt – when trying to prevent your abdomen from getting any bigger.
One of the most effective ways to reduce or inhibit the secretion of blood cortisol is to practice timely meditation techniques – such as those found in yoga and certain religious prayer rituals. Meditation centers and calms the mind, and begets instantaneous relaxation.
Exercise can have this effect too; through the release of endorphins in the circulating blood system.
By cutting down on his/her net cortisol levels (through these methods), an individual can succeed at burning body fat more efficiently.
6. Skip that Morning Glass of O.J
Drinking a glass of fresh orange juice in the morning may seem like a good idea, but the amount of natural sugars (fructose) contained within a single 250ml serving is not a healthy proposition for anyone. In fact, this quantity of the ‘sweet stuff’ is largely comparable to the levels found within regular soft drink beverages of the same volume.
Excess dietary fructose intake has been linked in several important studies with increases in liver and reduce belly fat deposition. Many people happen to suffer from the misconception that since a particular food item happens to be natural – its consumption (in whatever quantity)is health-edifying.
This belief is not only empirically unsound but can also prove to be dangerous to the health of those people who put great stock in it.
7. Follow the Recommended Sleep Guidelines
The National Sleep Foundation recommends that adults aged between 18 and 64 years should get at least 7 to 9 hours of sleep in a 24-hour period. People who frequently obtain less sleep, as part of their daily schedules, are put at a greater risk of weight gain (and subsequently reduce belly fat increases) than those who properly satisfy their daily snooze quotas.
To facilitate quality sleep (and the production of adequate levels of melatonin – the body’s natural circadian rhythm regulatory agent), make sure that your room is completely dark; without any incident white or blue light sources (most commonly from blinking gadgets) to disturb you.
8. Try the 5:2 Intermittent Fasting Plan
Intermittent fasting is a mode of eating in which dieters eat regularly for a certain number of days in a week, and then cut down their calorie-count drastically on a few others. The most popular of these ‘fasting’ methods – in which you’re still allowed to drink plenty of fluids – is the 5:2 diet protocol; although more serious dieters (who want to achieve greater weight loss in a shorter period of time) are also sometimes encouraged to pursue the tougher 4:3 routine.
This method of eating not only prevents the establishment of irksome plateaus (in which weight becomes stagnant, and refuses to budge; after continuous bouts of dieting) but also helps to cut down on reduce belly fat.
9. Limit Alcohol Consumption
Drinking alcohol in moderation has been shown to be beneficial to human health in the short-run, but increased consumption can put several more inches on your belly. The commonly heard rejoinder ‘beer belly’ also springs from this observed fact.
Most health experts agree that a single glass of quality (preferably red) wine is more than enough for meeting the body’s daily health requirements – but any more than this can prove hazardous and counterproductive.
10. Invest in a Pedometer – and Get Walking
Pedometer watches are commonly available in most supermarkets these days, and if you don’t already own one – you should definitely head out today and make a purchase. If you find wearing a wristwatch uncomfortable, then even your mobile phone (integrated with a step-counting app) can do.
With this device, you can accurately count the number of steps you take in a single day, and track the calories burned (as well as the spatial distance covered). Many dietitians recommend walking over 9000 to 10, 000 steps in a 24-hour period to experience significant weight decrements (which includes strategic size reductions of the visceral fat tissue).
A good way to achieve your daily walking ‘milestones’ is to watch TV while you’re at it.
The extra calf muscles gained from this daily exercising regimen won’t hurt either!
So there you have it.
Our Top 10 Belly Fat-reducing tips – that can guarantee a whole lot of other health benefits as well.
As we stated at the outset, it would be best if you chose to combine all the informational & advisory nuggets contained in this post to come up with a daily action plan – rather than attempting to make do with only one.
Your belly fat won’t stand a chance – we tell you!