Overweight is not a criteria for healthiness, there are overweight people who lives happily and are in excellent health condition.
Belly fat can be simply defined as visceral fat which is much deeper compared to subcutaneous fat. This fat generally surrounds the organs such as abdominal cavity and may lead to serious conditions such as diabetes and heart disease
Belly fat measured at home by measuring the circumference around our waist, this process can be easily carried out at home or anywhere to check for the amount of fatcontained in us.Measurement should not go beyond 40 inches (102 cm) in men and 35 inches (88 cm) in women, anything above this standard is known as abdominal obesity
However, there are actually proven strategies which could be practiced to reduce concentrated fat in the belly area more than other areas of the body.
A Quick at the top 10 tips to lose belly fat.
1. Avoid Sugar Consumption and Avoid Sugar-Sweetened Beverages
Although sugar is sweet but is extremely unhealthy and harmful to the body system and most often leads to the fat accumulation. If sugar is not burned off through metabolically process it is dangerous to the body and affects metabolic health. The liver gets flooded with fructose whenever a refined sugar is consumed;the liver therefore turns it into fat. These fats are then accumulated in the belly and the liver.
Sugar consumption should be eliminated in diet, avoid sugary drinks such as sugar-sweetened beverages, juices, as well as coffees and teas with sugar added to them. Fruits are quite good for the body and should be consumed daily.
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2. Protein Consumption is a Long-Term Strategy to Reduce Belly Fat
Protein consumption remains the most important macronutrient when it comes to losing weight, research shows it reduces weight by about 60% and also boost metabolism by 80-100 calories per day and makes an individual eat up to 441 fewer calories per day.
Daily consumption of protein substances remains the surest and most effective way to belly fat reduction.
3. Avoid Carb Ingestion
As researched,a low-carb diet which is ensured daily is particularly effective at getting rid of the fat in the belly area, at the organs and also in the liver.
Do well by ensuring Carb is totally restricted because it is an effective way of losing fat. Research shows that when people cut carbs, there is reduction in ones appetitefor food which therefore leads to lose of weight. Low-carb consumption also leads to quick reductions in water weight, ensuring instant result is achieved.
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4. ConsumeFiber material,Especially Viscous Fiber
Evidences gotten from series of conducted tests shows that soluble dietary fiber may lead to reduced amounts of belly fat, which causes major improvements in metabolic health. Dietary fiber arethose indigestible plant matter which could be consumed without cooking. Belly fat is reduced when these fiber materials are consumed.
Furthermore, the fiber material dramatically slows down the movement of food through the stomach and small bowel, and also slows down the digestion process and absorption of nutrients from the digested food. At the end there will be a prolonged feeling of fullness and reduction in appetite
The best way to get more fiber content is to daily consume a lot of plant foods such as vegetables and fruits, Legumes as well as some cereals such as oats.
5. Aerobic Exercise an Indispensable Means of Reducing Belly Fat
Aerobic exercise refers to the exercises carried out in abundant supply of air such as running, walking and the likes. It remains one of the most important methods of weight loss. Exercise is an indispensable method which must be adopted if you are trying to lose belly fat. Exercising also benefits the body system and has a number of other health benefits. Exercises prolongs life, combat diseases and makes an individual healthy and fit for each day’s task.
Note: not all type of exercises could be effective for belly loss but exercises such as aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies. Exercises also lead to reduction in sugar level, inflammation, andall the other metabolicabnormalities which are associated with central obesity.
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6. Watch What You Eat as You Watch You Weight
Daily consumption has been proven to be the major cause for belly fat and could also be a means of curbing the belly fat. What you eat is important. However, most people actually don’t have a clue as to what they are really eating. So many individuals lack to keep track of their daily consumption given due regards to the protein intake, carbs and fiber. You need to actually measure the food intake and fine tune in order to reach that goal.
7. ADEQUATE INTAKE OF WATER
Although water is an indispensable substance to man existence, but majority don’t have a good understanding of how important a regular intake of water is to the body. Water does play a key role in losing belly fat and maintains the body system. When dehydrated, the liver reduces the rate of fat metabolism, thereby leading to excessive accumulation of fat. Moreover drinking water in sufficient amounts gives your stomach a feeling of fullness thereby lowering your appetite. It is mandatory for everybody to drink at least 8 glasses of water every day.
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8. AVOID TAKING ALCOHOL
Intake of Alcohol hampers and disorganise a lot of processes in the body system. Intake of alcohol most often leads to belly fat making the belly very big. Hence alcohol should be jettisoned so as to limit belly fat.
9. SLEEP WELL
To ensure a quick belly fat loss one need to sleep well. Sleeping leads to the release of an hormone known as leptin, Lack of leptin has been associated with obesity. Insufficient time to sleep leads to the failure of the body to accumulate enough leptin which helps in regulating hunger. Ensure to sleep for eight hours (minimum).
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10. PRACTICE ABDOMINAL EXERCISE
Abdominal exercises should be ensured daily to grow musculature below existing fat. A set of 50-100 crunches should be practiced daily or (4-5 days in a week) in other to strengthen the muscles surrounding the belly area.