Belly fat has become a great challenge among many overweight individuals. There is therefore need to understand the most modern ways of losing belly fat. There are many risks associated with accumulation of tummy fat which includes cardiovascular complications, cancer and diabetes. This is mainly because fat cells generate hormones that may suppress insulin production and other substances that may cause breast cancer. It is therefore very vital for individuals with this problem to learn how they can eliminate this problem by following well detailed guidelines on how to reduce belly fat.
Simple steps to help you lose belly weight:
(a) Understanding your body figure – This will help you in planning on how you can improve your diet in order to boost this process. The three common body types are lanky, athletic build and big boned.
(b) Taking weight loss exercises – This will boost calorie burning processes in your body. These exercises boost fat loss in your belly by increasing fat metabolism. Taking aerobic exercises is mostly recommended. Weight lifting is also ideal way of losing stomach fat.
(c) Reducing calorie intake – This is possible by preparing a good weekly food schedule to assist you to ascertain what you eat daily. Feeding on whole grains at the expense of refined grains is encouraged. A meal rich in whole grains promotes fat burning by altering insulin and glucose response. Feeding on unsaturated fats is also recommended. Sources of these fats include chocolate, avocados, soybeans, nuts and seeds.
(d) Increasing fiber intake – This promotes fat burning processes in your visceral abdominal fat. Sources of soluble fiber include cherries, oats and apples. These are said to suppress insulin generation which in turn increases fat burning. Eating vegetables and fruits with their skin will increase fiber in your diet.
(e) Taking a short walk daily – This reduces accumulation of visceral fats. This can be done through avoiding regular driving for walking distances. Using stairways instead of lifts.
(f) Participating in healthy and fitness studies on how to reduce abdominal fat – This will assist you to understand the healthy issues associated with this problem. This is the best way of motivating yourself.
(g) Taking small meals daily – Eating five to six small meals in combination with eight to ten glasses of water is the ideal daily recommendation. Low carbohydrate fruits and vegetables are the best to incorporate in your meal. This should also be coupled with regular aerobic and cardio exercises.
(h) Building abdominal muscles – This helps to boost fat burning which in turn reduces accumulation of abdominal fat.
(i) Taking break fast – This will ensure that your metabolic rate is not altered which may suppress fat burning processes in your body.
(j) Understanding your hormonal balance – This mostly applies to women who are mostly likely to gain extra weight during periods. This weight in most cases reduces after periods.
In summary, following these vital guidelines on how to loose belly fat will not only help you to gain you ideal waistline but also assure you physical health and fitness. Reducing abdominal fat also minimizes chances of developing cardiovascular diseases and diabetes. Good diet and regular exercise are the best ways to loose abdominal fat. This will help you to carry out your daily chores with much ease. Exercises such as crunches and sit ups should be avoided because they enlarge and thicken stomach muscles.