Belly fat is bad. It looks bad. And it is bad for you. No wonder many people want to get rid of those love handles and enjoy a trim and fit look. That way, you can wear your favorite clothes, show off your figure on the beach in summer, and sleep well at night knowing you’re not at risk of a heart attack or cancer.
Fat around your tummy is an indicator of fat deeper inside your belly, surrounding the various organs. Known as visceral fat, this is dangerous because it secrets proteins that cause chronic inflammation. This increases your risk of getting serious illnesses including diabetes and cancer.
It’s easy to say if you have excess belly fat. Take a tape measure and put it around your hip. If the number is higher than 35 inches, you’re at risk and need to take steps to lose belly fat.
Eat The Right Food
Calorie watching is a key secret to lose belly fat. But just cutting down on calories isn’t practical or helpful. You must eat a nutritious and balanced diet which is also light on calories. Some foods that are rich in monounsaturated fats (MUFA) can eradicate belly fat and help burn it away. If one quarter of your daily caloric intake comes from unsaturated fats, you’re on the right track.
Olive oil is rich in MUFAs and can be used as an ingredient in many kinds of food. Avocados and nuts are also rich sources. Pine nuts have high amounts of safe fats, and also have the added benefit of making you feel satiated and guarding against over-snacking.
Add Food With Low Glycemic Index To Lose Belly Fat
Cortisol is a stress hormone that increases visceral fat content. By burning up lean muscle for calories, it preserves dietary fat to store around your belly. Anything that increases stress levels sets this cycle into motion. Whenever you eat food with a higher glycemic index, it speeds up the process and deposits more fat around your belly.
Another drawback of high glycemic index foods is that blood sugar levels swing widely due to insulin release. This leads to hunger craving and binge eating which results in overall higher calorie intake. By eating food with lower GI, insulin release is not triggered, blood sugar levels are uniform and stable, and fat does not get deposited around the abdominal viscera.
Green Tea Helps You Lose Belly Fat
Among various foods known to help you lose belly fat, one of the best is green tea. Drinking a couple of cups of green tea daily can burn off 15 times more visceral fat than others who don’t drink catechin enhanced green tea.
Low Fat Dairy
Yoghurt, skimmed milk and cottage cheese meet your body’s calcium requirements without putting on extra fat. Calcium levels near normal result in lower cortisol release, which in turn has an advantage when it comes to losing belly fat. Low fat yoghurt as a daily snack can be a delicious and healthy choice.
Do Crunches To Lose Belly Fat
Core exercises make your stomach muscles stronger, but do not melt away belly fat. Crunches help strengthen the muscles in the front, side and back of your abdomen. Doing 20 to 30 crunches every day along with other belly fat lowering exercises can help you lose weight and develop firm, flat abs.
In combination with other aerobic exercise, these workouts can dramatically lower belly fat. Intensive walking for 30 to 45 minutes every day, 5 days a week, has been proven to help lose belly fat. Higher intensity exercises like jogging or swimming are better still. Interval training, which involves alternating high- and low-intensity cardio exercises is also a great option.
Weight or resistance training is advocated by many as a useful adjunct to lose belly fat. When you develop muscle tone, you automatically slow down production of belly fat. Biceps curls and leg presses are good exercises to add to your workouts.
It isn’t easy to get rid of belly fat. But with dedication and discipline, you will be able to lose belly fat consistently and reliably.
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