How to reduce belly fatis the question almost every second person inquires about. If you ask an obese guy where he would want to reduce weight first, he would tell you that he would prefer to drop weight in his stomach. Of course, the stomach is the most usual response. This is mainly for aesthetic reasons. However, the dangers of abdominal obesity go beyond merely looking out of shape. Although intra-abdominal fat accounts for less than 20% of total body fat, it can cause various health issues. Because this fat is deposited in cells that aren’t meant to store fat, the fat depots obstruct organ function, resulting in metabolic and cardiac disease, as well as inflammation. Isn’t it frightening how hazardous abdominal fat maybe? Here is a list of our recommendations and ideas to assist you in getting rid of your belly fat as quickly as possible, and all of these are recommended by expert health practitioners worldwide.
- Take care of your diet.
If you ask us how to reduce belly fat, first and foremost, we would suggest you keep track of your calorie intake. Calorie restriction can be done daily or intermittent, reducing your energy consumption by 15-60%. Calorie restriction with 25kcal/kg goal consumption has decreased visceral fat. To get enough fibre, make it a point to incorporate whole grain items and legumes into your diet. A high-fibre diet is just as successful as a low-carb diet when it comes to weight reduction. Taking more than 14 g of fibre per day might result in a 1.9 kg weight reduction over four months.
- Regular, brisk exercise
Exercise enhances insulin sensitivity, lowers abdominal obesity, and improves blood lipid profiles. So, what kind of exercise should you do? Regular exercise, such as brisk walking, can help lower abdominal fat and total body fat, according to research on the effect of exercise on intra-abdominal fat. You may, however, start small. However, if you’re thinking of walking, you’ll need to cover more than 8 miles every week on average. Walking daily lowers insulin resistance and promotes the decrease of intra-abdominal fat. In women, a 90-minute workout routine has been shown to burn deep abdominal fat.
- Consume alcohol in moderation.
While alcohol use isn’t always dangerous, excessive drinking can contribute to belly fat and weight increase. Excess fat build-up around the waist and belly might be a sign of binge drinking. You don’t have to give up alcohol completely; however, limiting your use and cutting back on it can help you lose weight.
- Say yes to green tea.
Green tea has long been lauded and acknowledged for its numerous health advantages. It contains a lot of caffeine and the antioxidant epigallocatechin gallate, which can help with metabolism. According to research, the antioxidant epigallocatechin gallate, often known as EGCG, is a catechin that can decrease inflammation and belly fat. As helpful as it is, Green tea has the potential to be even more so.
In general, it’s a good idea to keep note of your fitness performance, not just to keep yourself motivated, but also to see how far you’ve come. Keeping a notebook or an app that counts your calories has proven a valuable and effective strategy to track your weight reduction. These applications don’t have just to follow your calorie intake; they can also track your fibre, protein, and carb intake regularly.