Belly fat is referred to as visceral fat which is a major risk factor for type 2 diabetes, heart disease etc. This type of fat is seriously harmful, and it makes clothes feel tight.
Losing fats can be difficult, but there are several things you can do to reduce excess abdominal fat.
Ways to lose belly fats at home
1. Take plenty soluble fibre:
Soluble fibre slow down food as it passes through the digestive system after it has turned to gel or water.
The fibre promotes weight loss. It also decreases the number of calories the body absorbs from food.
For every 10gram increase in soluble fibre, belly fat decrease by 3.7%. Excellent sources of fibres include legumes, blueberries, avocados etc.
2. Avoid foods that contain trans fats:
Trans fats are formed by pumping hydrogen into unsaturated fats, e.g. soybean oil. They are added to some packaged foods and also found in some margarines.
Though many food producers have stopped using them. These days can cause inflammation, heart disease, insulin resistance and abdominal fat gain.
To help reduce belly fat, ingredients labels should be read carefully and foods containing trans fat should be avoided.
3. Avoid alcohol:
When consumed in large quantity, alcohol have serious harmful effect, though it also has small health benefits. Too much alcohol can make the belly fat increase.
Heavy alcohol consumption can cause central obesity; excess fat storage around the waist. The waist size may be reduced if you cut back on alcohol. Limit the amount you drink in a single day.
Those who drink alcohol daily but averaged less than one drink have less belly fat than those that drink less frequently but consumed more alcohol on the day they drink.
4. Eat a high protein diet:
Protein has an important nutrient benefit for weight management because high protein intake release hormone which promotes fullness and decrease appetite.
It also helps to retain muscle mass during weight loss, and it also raises your metabolic rate. People who eat more protein tend to have less abdominal fat than those who eat a lower protein diet.
Good source of protein include meat, fish, eggs, dairy, beans etc.
Protein foods, such as fish, meat, and beans, are ideal if you’re trying to shed some weight around your waist.
5. Reduce stress levels:
Going through stress can make the stress hormone-cortisol to be triggered by the adrenal glands which can increase the fat in the belly.
High cortisol level drive abdominal fat storage and increase appetite. Women who already have a larger waist tend to produce quite a number of cortisol, and an increase in the level adds to fat gain around the Middle.
Engage in pleasurable activities that relieves stress if you want to reduce belly fats. Meditation helps too.
6. Avoid sugary foods:
When consumed in excess, sugar which contains sucrose has been linked to several chronic diseases, some of which are heart disease, obesity, type 2 diabetes etc.
There’s a relationship between high sugar intake and increased abdominal fat.
It is important to note that, healthier sugars, such as real honey should be used sparingly. Refined sugars on its part can lead to belly fat gain.
7. Engage in exercise:
Exercise is an effective way to burn calories and improve your health. It’s also one of the most effective form of exercise for reducing belly fat. The exercise should be more frequent and should last for a longer time.
Those who exercise for 300 minutes a week tend to lose more fat from all areas than those that had an exercise for a shorter period of time
I hope you’ve learnt the ways you can reduce belly fats at home now? Thanks for reading…