Excess belly fat is not only harmful but also a nuisance. Sometimes it makes it difficult for us to wear our favorite jeans. Surprisingly, even people who have abs usually have some belly fat. These people may also be at risk of health problems.
The medical term for unhealthy fat around the belly area is visceral fat. It refers to the fat covering the liver and other organs in the abdomen. Visceral fat helps to cushion your organs. However, people with too much belly fat are at risk of diseases such as diabetes, breast and colon cancer.
For this reason, reducing excess belly fat can improve your health and make you live longer. If you have belly fat, you should try to reduce it.
Here are 4 proven ways of reducing excess belly fat.
1. Avoid Sugar and Sugary Beverages
Many people consume a lot of sugar without even realizing it. Compared to the current diets, traditional diets used to contain less sugar. Today, people consume high-sugar foods such as candies and cakes. Sweetened tea, coffee laced with sugar, and soda are some of the popular sugary drinks.
Any foods or drinks that contain added sugars are extremely unhealthy. Sugar contains half fructose, half glucose, and the liver usually digests fructose. Consuming high amounts of added sugars overloads the liver. The liver is forced to turn fructose to fat.
Large amounts of fructose leads to accumulation of fat around the abdomen area. If you want to reduce excess belly fat, you should cut back on sugary foods and beverages. It is important to note that even foods advertised as “healthy” may contain refined sugars. Replace sweetened drinks with water.
2. Carb Restriction
Cutting back on carbs is an effective way of reducing body fat. Generally, the restriction of carbs helps you to reduce body fat.
If you are looking to wear your favorite dress again, you should adopt a diet with 50 grams of carbohydrates per day. It is recommended to women suffering from polycystic ovary syndrome (PCOS) and those that are at risk of Type 2 diabetes.
However, you don’t have to restrict yourself carbs. Some people have successfully shed their excess belly fat by replacing processed carbs with unprocessed carbs. Research shows that the consumption of unprocessed carbs also improves metabolic health.
People who consume whole-grain foods are less likely to have visceral fat compared to those who consume highly refined grains.
3. Adopt a High Protein Diet
Most people struggle with excess belly fat. It is the most stubborn type of fat to lose. Cutting back on carbs is not enough. It would be best if you consumed a high protein diet. If you are looking to lose abdominal fat, you can increase your odds by consuming proteins. It is also a long term strategy for weight loss. Even if you decide to abandon your weight loss program, you will be able to maintain your weight.
Consuming a high protein diet is known to reduce cravings and boots metabolism. It also helps you to consume fewer calories. People who eat proteins get hungry less often compared to people who eat carbs. Since proteins take longer to digest, people who have adopted a high protein diet are likely to consume less food.
So consider increasing protein intake. The popular protein foods include meat, eggs, fish, dairy products, legumes, and nuts. These are the best sources of proteins.
4. Exercise
Exercise is a proven method of losing weight. After adopting a proper diet, it is time to hit the gym. Vigorous exercise helps to burn the body, including excess belly fat. Instead of whining about your belly fat, hop on to the treadmill.
Make sure you work out for at least 30 minutes, five days a week. All types of exercise count, take a walk in the morning or the evening. The walk should be brisk enough to make you break a sweat and increase heart rate.
But if you are already fit, you can skip walking and start jogging. Vigorous activities help you to burn excess fat. Studies show that spot reduction is not possible. Doing exercises that target the abs only is not enough to help you lose excess belly fat.
Bottom Line
If you are looking to shed the excess belly fat, ditch those weight-loss drugs that claim to be the “trick.” Try to eat healthy foods by cutting back on sugars, restricting carbs, consuming foods rich in proteins, and exercising. Although diet and exercise may not be as easy as popping a pill, the benefits are long-lasting.
Losing belly fat will not only help look good but also keep your health in check. So make an effort to change your diet and move your body.
The Fitness Base 