The belly can be described as a sensitive area when it comes to weight management and most people usually focus on this area when it comes to dropping a couple of pounds. The belly is also mistakenly used as a sign of progress by most people dealing with weight management. Though this should not be the case, there are a number of ways that you can lose belly fat you might not want. Some of these methods involve changing the way you live your day to day life.
What is Belly Fat?
Belly fat, also known as visceral fat, is one of the hardest areas to lose weight for a lot of people. It is also referred to as a beer-belly and/or tires and can be an indication of some health concerns such as diabetes and heart disease. Having a beer gut is also not considered to be one of the more appealing traits in a person and as such, it is preferably something that should be avoided.
Visceral fat is also seen as a dangerous kind of fat due to its closeness to the vital organs. This proximity makes them the best source of energy for the aforementioned vital organs. The cells in this fat can also release potentially dangerous hormone levels and chemicals that may lead to an increased risk of diseases such as cancer, strokes, and diabetes. The fat is located underneath the abdominal muscles making them harder to get rid of. Some of the best ways of losing that dreaded belly fat include:
- Avoid Fast Food
This may be easier said than done as it is easier to order a cheeseburger and fries than take the time to prepare a healthy dish. However fast food contains unhealthy levels of saturated fats, triglycerides, and grease. Fast food is also really delicious which makes it harder to give up.
Cucumbers happen to be very low in calories and high in nutritional value. The fiber and minerals contained, as well as the vitamins, make the cucumber an effective option when it comes to filling up as well as optimizing your metabolism. This food can help you lose weight faster without any additional fats.
- Polyunsaturated Fats
The kind of fats that you consume can play a role in the amount of belly fat you are able to lose or gain. Saturated fats for example would mostly add to your belly fat, while polyunsaturated fats which have anti-inflammatory characteristics would help in losing any visceral fat. Polyunsaturated fats can be found in some nuts and various types of fish.
Yoga can be a great way to lose the belly fat when added to your health regimen. This is due to the fact that yoga has been known to reduce stress levels and related hormones such as cortisol. A relationship between stress, cortisol and belly fat has been established that means reduced levels of stress could result in a reduction of your visceral fat.
- Remain Active
Maintaining an active lifestyle is a great way to lose the belly fat as well. Taking part in day to day physical activities such as regular exercise, and ordinary acts like taking the stairs could mean the difference a beer-gut and a toned stomach. Inactive lifestyles are also related to junk food which could play a big role in gaining visceral fat.
- Scheduling Your Sleep
Getting more than 5 hours of sleep a night can also help you reduce your belly fat. Ensuring you have a firm schedule with regard to sleep will make sure that you do not take it too far either (that is, sleep excessively). The concept behind this is introducing a regular metabolic cycle in your system, which will help with maintaining your visceral fat.
This is a great nut for those looking to lose some belly fat. Almonds contain both monounsaturated and polyunsaturated fats that contain anti-inflammatory and cholesterol balancing characteristics that could help in losing visceral fat. The nuts also contain high levels of magnesium as well as fiber which burns fat as well as builds muscle.
- Integrating Exercises
A lot of people make the mistake of simply concentrating on just one particular exercise in order to burn the belly fat they do not want. However, joining a number of exercises such as cardiovascular activities and weight lifting sessions can help you burn fat quicker due to a rise in your metabolic rate.
Avocados have a high level of satiety and thus can help you reduce the number of times you feel hungry in a day. The presence of amino acids also plays a role in the burning of fat in your body, and can be an advantage for those looking to lose some visceral fat.
Vinegar has been known to burn belly fat in some circles, and taking a few drops of the liquid with your supper can offer pleasant results. This is said to be due to the production of certain proteins that are responsible for burning visceral fat, though the research is not quite clear on the subject.
- High levels of Dietary Fiber
Foods that contain high levels of dietary fiber help in the reduction of inflammation, balancing of your cholesterol, digestion, as well as the optimization of your intake of nutrients. These will improve your metabolic rate, allowing your body to burn fat faster.
- Avoid Starch
Starch can be easily transformed into visceral fat as it is a primary source of empty calories. Food such as potatoes and too much bread should be avoided if one is looking to maintain control of their belly fat.
- Partake in Smaller Sized Meals
Eating smaller portions of food at a slower rate allows your body to fully digest the nutrients it takes before reaching levels of satiety. Smaller quantities of food also allow you to eat a couple of more times a day, which in turn keeps your metabolic system active and ready to effectively burn calories.
- Indulge in Physical Exertion
This simply means that you should try to push yourself to the limit when it comes to physical activities such as exercising. Work out sessions should be challenging and demanding if they are to jumpstart your metabolic rate and kick it into high gear. Do not be afraid to sweat and test the limits of your thresholds.
- Disrupting Your Eating Habits
Even when you are on a diet, one should not make a habit of eating the same kind of food, day in, day out. This can result in your body falling into a rhythm that becomes hard to break. Eating different kinds of food will maintain the flexibility of your metabolism as well as acquaint you with new and exciting dishes that you might not have tried before.