Today, people are constantly looking out for ways to shed belly fat. Everyone has some belly fat, even people who have flat abs. That’s totally normal, but too much belly fat can affect your health in a way that other fat doesn’t.
Some of your fat is right under your skin, others are deeper inside, around your heart, lungs, liver, and other organs.
One type of belly fat, referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions.
While many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease, this is misleading, as people with excess belly fat are at an increased risk even if they look thin.
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are five effective tips to lose belly fat:
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Avoid foods that contain trans fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. They’re found in some margarines and spreads and also often added to packaged foods, but many food producers have stopped using them. These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain.
Avoid excesive alcohol
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. Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help.
Eat foods rich in protein
Protein is an extremely important nutrient for weight management. High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss. Eat meat, fish, eggs, beans and other high protein foods.
Manage your stress levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone. To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
Reduce Intake of sugary foods
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity, and fatty liver disease. It’s important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly.
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