Belly fat is a common problem for most people who want to look good and have an enviable body.
If you are among such people who want to get rid of belly fat just to be in better shape, have a good body and impress people then you should know that belly fat can also lead to health issues like cardiovascular disease and diabetes.
Facts About Belly Fat
Before you learn how to get rid of belly fat, you should know a few facts about body fat that would help you to take it more seriously.
- Belly fat usually increases with age, especially in women.
- If you have a high body mass index (BMI), it is very likely that you will have more belly fat.
- Right diet and exercise can get rid of most types of belly fats, even visceral belly fat (the most harmful type of belly fat).
- People who have high levels of Subcutaneous belly fat, i.e., fat located just under the skin usually have a weight problem.
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The Most Dangerous Fat
Visceral fat is one of the most dangerous types of belly fat because it releases hormones that can cause inflammation or diabetes.
It is also linked to gallbladder surgeries and breast cancer.
White men, Asian men and women, African-American women, obese or overweight people and people who consume loads of sugary drinks are at a higher risk of developing visceral fat.
Having surgery or taking supplements like glucosmart lorna vanderhaeghe by Yes Wellness can help in reducing this fat but eliminating it is only possible when these changes are accompanied by a healthy diet and regular exercise.
How to Get Rid of Belly Fat?
If you want to know how to get rid of belly fat, then you can read some valuable suggestions below.
You should know that these suggestions will only work if you implement them regularly and stay consistent because, like any other health issue, belly fat can return if you stop working to reduce or eliminate it.
Create a Caloric Deficit
You need to create a caloric deficit, i.e., eat fewer calories than you burn to get rid of visceral and an excess of subcutaneous fat.
This is easy to think than implement because an average person needs to create a calorie deficit of 2,000-4,000 calories to be able to lose one pound.
Don’t Have Sugar Drinks
You need to stop consuming refined sugar altogether if possible. You can begin by eliminating sugary beverages from your diet.
Examples of sugar-laden beverages include everything from sports drinks to soda and even tea or coffee.
Skip Low Nutrition Value Foods
You should avoid simple carbohydrates like refined grains, bread, sugary foods, etc. as they provide low nutritional value but have high calories.
When you want to indulge in some carbs, choose complex carbs options like fruits, vegetables, and whole grain pasta.
Have More Fruits and Vegetables
You should have as many fruits and vegetables as you can in a day. They help control your blood sugar levels and reduce the chances of developing abdominal fat.
Have Lean Protein
You should also consume lean protein options like nuts, lean meats, and legumes as they can make you feel full for longer and help reduce craving of sugar or salt-laden snacks.
Consume the Right Fats
Make sure that you get healthy fats from options like avocados, lean meats, etc. Avoid packaged fat-free goods as they often do more harm than good.
Skip Unhealthy Fats
To avoid belly fat, you should avoid trans fats and saturated fats. They usually lead to weight gain and have been linked to heart health issues too.
If you couple your diet changes with a few of the following exercise tips, you will be able to reduce and avoid further addition of belly fat. Give it a shot, and the results will be visible soon.
Opt for Cardio
Doing simple cardiovascular exercises like walking can help in reducing belly fat. After you have mastered walking, opt for slightly complex exercises like swimming or running or even jumping rope.
If you do a job that requires you to sit in the same place for a while, you should take breaks and do some stretching exercises.
If you think you can handle it, opt for high-intensity interval training or HIIT. It will help you to burn more calories in a short amount of time.
Select Strength Training
If you want to gain strength while losing belly fat, go for strength training exercises like yoga or weight lifting at least three times a week.
In essence, it can be said that reducing belly fat is easy if you make some simple diet and exercise changes. Start slow and increase the intensity or exercises or clean your diet to see visible results in a few months!