In the fight with obesity, belly fat is a big rival.
Belly fat is extremely unwanted because it is genuinely unsafe.
This sort of fat — called visceral fat — significantly increases the risk for certain diseases like type 2 diabetes, coronary illnesses, and different conditions (Study).
Numerous health and fitness associations use body mass index (BMI) to characterize weight and anticipate the risk of disease.
Amount Belly Fat Do You Have:
The most exact approach to decide how much belly fat you have been to get a CT scan or MRI. Don't worry, there is also a low cost and simple way to check.
Get a measuring tape, fold it over your abdomen at your belly button and check your circumference. Do it while you're standing up and ensure the measuring tape is level.
To make yourself healthy, you need your abdomen size to be under 35 inches in case you're a lady and under 40 inches in case you're a man.
Having a "pear shape" — big hips and thighs — is considered more secure than an "apple shape," which portrays a wider waistline.
“What we’re pointing to with the apple versus pear,” Hairston says, "is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat."
Tips to reduce Belly Fat:
Although it is difficult to reduce belly fat. There are few things, you can do to reduce the excess fat from your belly.
Do you know various foods give tempting to your taste buds and reduce your waistline?
They assist you with battling belly fat. Believe they are yummy, most probably you eat them in your daily diet routine.
Exercise can help you to reduce fats around your belly.
Do moderate exercise for about thirty minutes, five days per week.
To get similar outcomes in a fraction of the time, step up your pace and get incredible exercise - like running or jogging. You have to do that for twenty minutes for four days per week.
If you do not have enough time to go to the gym, then try to engage yourself in other physical activities like to go park, garden with your kids, play different games like soccer, table tennis, etc.
Get enough Fiber:
Getting enough fiber can help to reduce fat around the belly. Hairston's exploration shows that individuals who eat 10 grams of soluble fiber every day and don't make changes in a daily diet, reduce visceral fat after some time than others. Study High Fiber-Rich Diet Recipe:
It is quite simple but, do it regularly. A simple recipe to get the fiber-rich diet:
One medium-sized apple provides you 4.4 of fiber.
Two apples of medium size per day = 8.8 fibers
One cup of green beans per day = 3.4
Total fiber intake per day = 12.2 /day
Wow… your high fiber-rich diet is ready.
A cup of yogurt provides you good microbes in the gut and throws out different bugs that can cause swelling.
Especially Greek yogurt is yummy, but at the same time it's considerably more than that: Its combo of carbs and protein help balance out insulin, a hormone that advises your body to maintain sugar level.
Recipe of Greek Yogurt:
Greek yogurt is the same as regular yogurt with the addition of one critical step. For recipe Click here
Low Fat Chocolate Milk
Low-fat chocolate milk contains a perfect ratio of carbs to protein. Experiments have shown that individuals who drink chocolate milk after an exercise recover better, and increase more muscle than subjects who have a sports drink. So, chocolate milk isn't only for kids!
Load up with Protein:
Eating a lot of protein can support your digestion and reduce your food craving. Some researchers recommend that protein works against stomach fat.
The research paper shows protein can reduce hunger need by 60%, boost metabolism by 80–100 calories per day, and help you eat up to 441 fewer calories per day (study)
High Protein sources:
Citrus fruits like oranges are excellent sources of Vitamin C. Vitamin C status is inversely related to body mass. Individuals with adequate vitamin C status oxidize 30% more fat during a moderate exercise bout than individuals with low vitamin C status; thus, vitamin C depleted individuals may be more resistant to fat mass loss. Study
Reduce Stress Levels:
Everybody is stressed because of any unwanted reason. How you handle it is important. There are some ways to reduce your stress level like meditation, watching your favorite drama or movie, hang out with friends, exercise, walk, etc. You have to divert your mind to come out from stress full condition.
There is a positive relationship between chronic stress and obesity. Study
The use of ginger enhances the process of and reduced feelings of hunger. That's why the researcher suggests the use of ginger in weight management. Study
Ginger has anti-inflammatory, anti-hypertensive, glucose-sensitizing effects as well as effects on the gastrointestinal tract by increasing gastric secretions. Study
Ginger tea helps reduce belly fat and increase immunity (click here to read further about it).
Eating flax seeds are good to reduce your weight as they contain high protein, low carbohydrates, and high fiber content. Click here