NATURAL WAYS TO GET RID OF BELLY FAT
Are you concerned about a bulging belly?
Belly fat is very common among people. We don’t see any problem with a fat belly other than looking round in body shape if you are fitness conscious. There is more to the belly fat story. Let’s hear it out from one of the best medicine app in India- 3MEDS.
WHY SHOULD WE GET RID OF BELLY FAT?
Getting rid of belly fat isn’t all about having slim figure or getting fit to your cloths. It doesn’t matter whether you are slim of fat; belly fat could be a problem for both of them.
Belly fat or abdominal surrounding your waist in a healthy way is subcutaneous (under the skin) fat that provides protect and heat to your organs and stores energy. Therefore this small amount of fat below the skin is healthy and is essential for your body. Then what kind of belly fat are we talking about?
The visceral fat that surrounds the belly is the problematic or the dangerous one. Visceral fat is stored within the abdominal cavity not under your skin. A beer gut or beer belly which pushes your stomach out from inside is caused by excessive visceral fat. Visceral fat are not easily seen but a tangible increase in your waistline can indicate the increase of visceral fat. Why is it dangerous?
Visceral fat is also called active fat because they have active role in producing various hormone. This fat releases certain hormones which might cause type 2 diabetes, heart attacks and other health problems.
Caution: Getting rid of belly fat doesn’t mean getting rid of the healthy fat too. It is always better to maintain 21-30% body fat for women and 8-19% body fat for men. Also in case of women, they need some belly fat for healthy functioning of their body. The fat cells store estrogen and the lack of fat cells can cause hormonal changes leading to irregular periods and infertility.
NATURAL WAYS TO GET RID OF BELLY FAT
Avoid trans fat and choose healthful fats
Trans fats are mainly found in packaged foods. They are created by pumping hydrogen into unsaturated fats.  Intake of trans fats can cause heart diseases, inflammation, insulin resistance and abdominal fat gain. Instead of trans fats, choose healthful fat that are necessary for your body. Foods that contain healthful fats are mainly – eggs, fatty fish, nuts and butters, olives, avocados and chia seeds.
Soluble fiber helps in weight loss as it makes you feel full and you tend to naturally eat less. Also this fiber absorbs water and forms a gel which slows down the food as it passes through the digestive system. Some of excellent food sources of soluble fibers are – Brussels sprouts, flax seeds, avocados, legumes and blackberries.
Protein increases your metabolism and releases hormones that reduce appetite, making you feel full. Also it helps to retain muscle mass when calories are burned. Foods that contain protein are - fish, eggs, dairy products, beans, meat etc.
High sugar intake can lead to abdominal fat gain and also to other chronic diseases like, type 2 diabetes, obesity, fatty liver diseases and heart diseases.
Reduce refined carbohydrates
Refined carbohydrates are of low nutritional value but of high calories. They are mainly found in white bread, refined grains, sugary foods and drinks. Instead of refined carbs consume complex carbohydrates that are available in fruits, vegetables and whole grain foods.
Studies have revealed that increased alcohol consumption develops central obesity (excess fat storage around the waist). It is better to reduce it gradually.
Exercise increases your metabolism and helps you to burn more calories to get rid of belly fat.
HIIT- High intensity interval training
HIITs are high intensity exercise with periods of less intense activities to burn calories. Â For example: a HIIT might consist of a cycle of walking for 3 minutes and running for 30 seconds.
Cardio exercises get your heart pumping and also burns calories to reduce body fat. Some of the cardio exercises are – swimming, running, walking etc.
Perform resistance training
Resistance training or strength training can help you to reduce body fat as it engages in building body muscles by burning more calories. It also improves bone and joint health.
Doing household and routine activities helps your body to burn calories. Some of the daily activities to boost your fat burning process are:
- Taking stairs instead of elevators while outside and repeated cycle of climbing stairs in your home.
- Taking a break for stretching after sitting for long hours.
Stress triggers your adrenal gland to produce stress hormones called cortisol. Cortisol levels increases appetite and drive abdominal fat storage. Engage in stress relieving activities like yoga and meditation to de-stress yourself.
Sleep deprivation also increases your weight which includes belly fat. Â It is important to have 7 hours of sleep for a healthy body. Sleep disorder and other sleeping condition called sleep apnea where breathing stops repeatedly during night tends to increase visceral fats.
Some of the home remedies to reduce belly fat are:
- Drink warm water with a few drops of lemon empty stomach in the morning.
- Chew one or two cloves of garlic in the morning
- In the morning drink jeera water or boiled cumin seed water empty stomach.
- Drink at least 8 glasses of water every day.
If your belly fat is because of bloating or any other medical conditions, it is better to consult a doctor as soon as possible. Increase in belly fat along with an increase in overall body weight might be a side effect of some other medical conditions like thyroid or diabetes. For medical help, 3MEDS provides you best online medicines delivery in India
