30/11/2021
BELLY FAT AND YOU ; HOW TO REDUCE IT.
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Have you ever bought a nice dress only to rock it and then the belly comes out to say hi in its full glory ? Often sad right ? You find a really good style in the catalogue but you can't try it out because your dear friend will show up and ruin the style , it happens to about 80 % of our women .
That feeling can be discouraging !
Belly fat is more than a nuisance that ruins your looks in certain outfits ,It’s seriously harmful and indicates a lot of things. One type of belly fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions ,people with excess belly fat are at an increased risk even if they look thin.
Though losing fat from this area can be difficult, as it is the most stubborn fat in the body ,there are several things you can do to reduce excess abdominal fat.
Here are some effective tips to lose belly fat, backed by scientific studies.
EXERCISE REGULARLY.
Exercise can be very effective for reducing abdominal fat and providing many other health benefits. Exercise is among the best things you can do to increase your chances of living a long, healthy life and avoiding disease. Aerobic exercise — like walking, running, and swimming — can allow major reductions in abdominal fat.
CUT DOWN ON YOUR ALCOHOL INTAKE.
Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much. Research suggests that too much alcohol can also make you gain belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely as alcohol seems to have a healthy romance with fat in the midsection of the body.
EAT A HIGH PROTEIN DIET.
Protein is the most important nutrient when it comes to weight loss. Your body burns more calories digesting protein than fat or carbs. Therefore, a high-protein diet may account for an extra 80–100 burned calories per day !
Many studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet .Be sure to include a good protein source at every meal, such as: meat ,fish,eggs,dairy beans etc.
AVOID SUGARY FOODS.
Large amount of Sugar intake is a major cause of weight gain in many people. Reduce your intake of candy and processed foods high in added sugar.
REDUCE CARBOHYDRATES INTAKE — especially refined carbohydrates.
Carbohydrates (also called carbs) are a type of macronutrient found in certain foods and drinks. Sugars, starches and fiber are carbohydrates.A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
AVOID SUGAR-SWEETENED BEVERAGES.
Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat. To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as:
Soda(minerals)
Punch(Punch is a mix between alcoholic or non alcoholic wine and different kind of fruits).
Sweet tea.
EAT PLENTY OF SOLUBLE FIBER
Soluble fiber defines a fiber that can dissolve in water and other liquids.
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.
KEEP TRACK OF WHAT YOU EAT.
Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key.
STOP DRINKING FRUIT JUICE.
Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages. Drinking large amounts may carry the same risk for abdominal fat gain.
When it comes to fat gain, fruit juice can be just as bad as sugary soda. Consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight.
All in all, abdominal fat can be linked to an increase risk of certain disease, it is important to adjust your lifestyle, check the things you eat and maintain a regular exercise routine to keep healthy and eliminate that nuisance which seems to become everybody's worry in this century.
( nutritional coach)
