The abdominal fat is the visceral fat found under the stomach muscles. Visceral fat is different from other types of fat because it is stored around the internal organs, and it is also metabolized differently. Fat in the abdomen has a serious impact on long-term health. Even a small amount of abdominal fat can contribute to a variety of health problems. It produces excess hormones and chemicals that affect almost all organs. Too much abdominal fat can cause the body to store fat in other places, including around the heart.
Fat in the abdomen has been linked to:
- Bone weakness
- High blood pressure
- Higher mortality rate.
- Cardiovascular and metabolic diseases.
- Heart attacks.
- Certain types of cancer.
- Inflation in the gallbladder in women.
- Type 2 diabetes.
In this article you will learn what you can do to reduce belly fat.
Make Diet Changes That Help You Lose Abdominal Fat:
There is no magic way to lose abdominal fat. But abdominal fat is usually the first to lose when you lose weight, so losing weight in general will help you. One study showed that people who followed a healthy diet and exercised lost more weight than those who only followed a diet or only exercised. There are several changes you can make in your diet, but don’t be very strict, it’s fine to enjoy your favorite foods from time to time. Add healthy foods that promote weight loss. For example, including grapefruit to your regular meals could be useful. A small study showed that eating half a grapefruit three times a day with meals helped with weight loss. It may also be useful to drink green tea and pu-erh during the day with plenty of water. A study in 2016 found that people who drank pu-erh tea for 20 weeks lost a significant amount of weight. Participants also reduced their body mass index. You can also choose a caffeine-free herbal tea for nighttime hours. Herbal teas are a low-calorie beverage option that you can drink instead of sugary drinks or snacks.
“Increasing the fluids you eat will help you feel fuller and can have a detoxifying effect”.
Avoiding or reducing alcohol consumption can also help you lose weight. Alcohol not only has many calories, but the body metabolizes alcohol before fat. This can cause an increase in fatty acids that are stored in the body. And after some alcoholic drinks, your willingness to eat healthier could fall apart. Do you have doubts about the type of tea you should drink? Here we show you 6 types of tea that help you lose weight and eliminate fat.
- Eat only when you are hungry and chew slowly. This will prevent you from overeating.
- If you feel hungry between meals, have a glass of water instead of having a snack.
- Try to eat many light meals during the day instead of some heavy meals. This helps regulate blood sugar and energy levels.
- Always start with a healthy snack, such as fresh fruits or vegetables . Since you are less likely to eat these foods after eating heavier foods.
- Eat foods with a lot of fiber. They will help you feel fuller
Have dinner at least three hours before going to bed. Your body digests food better when sitting upright. Eating too late can cause poor digestion and affect blood sugar levels, which can lead to poor sleep quality. Make sure you sleep at least 8 hours each night to feel full of energy throughout the day. Otherwise, when you are tired, you may be more tempted to eat snacks that are not healthy. Avoid processed and packaged foods; instead, be inclined to consume whole foods that provide vitamins and minerals. Empty calories from junk foods, like French fries, leave you hungry. Also try to eliminate sweet, fried and high-fat foods from your diet.
The following foods can help you with weight loss:
- Yogurt without sugar.
- Coconut oil.
- Chicken breast and lean meat cuts.
- Cayenne pepper.
- Green vegetables.
It is not necessary to sacrifice everything you like to eat, improving some habits may be enough, here we show you 7 ways to lose weight without counting calories.
Exercises to Get Rid of Belly Fat:
Physical activity increases blood flow and stimulates fat loss; Try to do at least 30 minutes of moderate exercise five days a week. Any activity that makes your heart rate go faster than normal is considered exercise. All forms of exercise can help you accelerate weight loss. Getting fit will also give you more energy. This makes it less likely that you go to sugar and unhealthy foods when you feel low on energy. You may consider consuming caffeine before training to improve fat metabolism. Ingesting a moderate amount of caffeine before exercise can increase performance and help you lose weight. A study in 2016 found that people who lost weight successfully consumed more caffeine than people in general. More studies are needed to discover exactly how caffeine affects weight loss. Remember that caffeine can increase your energy levels, but you should not depend entirely on it. Exercising regularly will not only help you be thinner, you will also be healthier, do not miss the 10 best benefits of regular exercise .
While all types of exercise are useful, it can be especially beneficial to practice high intensity interval training (EIAI) at least a few times a week. The EIAI involves periods of intense exercise followed by short periods of rest. A study in 2016 included postmenopausal women with type 2 diabetes, the researchers found that the EIAI was more effective than continuous training of moderate intensity to reduce abdominal fat in these women. Start your EIAI today to get benefits that will surprise you, do not miss everything you can achieve here: 7 Benefits of High Intensity Interval Training (EIAI).
According to a study in 2017, people who did cycling and resistance training three times a week for 12 weeks significantly reduced abdominal fat. The 24 people who participated in the study had non-alcoholic steatohepatitis, which is accumulation of fat in the liver in people who drink little or no alcohol. Some examples of cardiovascular exercises include:
- Elliptical training
You can also do Pilates and resistance exercises to burn calories and strengthen your muscles. There are training routines for men and women, which include exercises that work particularly the abdominal muscles. You could balance your exercise routine with a little yoga, this will help you gain elasticity, relax and eliminate stress. This is important because stress reduction is related to weight loss. A beginner yoga class is a good start if you have not been active. Combine this with frequent walks and you will find yourself with more energy, better sleep and you can even lose weight faster.
Gender Differences and Weight Loss:
Biological differences between men and women affect weight loss, although the differences are modest. Men burn more calories both at rest and during activity, so men tend to lose weight faster than women. The differences in weight loss balance after a while. Men tend to lose weight from abdominal fat, while women lose weight in other areas of the body, so weight loss in men may be more noticeable. Regardless of whether you are male or female, you can follow these 6 steps to lose weight: 6 steps to burn abdominal fat .
Warnings About Natural Remedies to Lose Belly Fat:
Do not believe in any statement that promises to help you lose a lot of weight in a short period of time. You can achieve weight loss on your own and without any expensive program or diets that promise to eliminate fat extremely quickly. Remember that you did not gain weight overnight, so it will take time to lose it. If you lose weight too quickly or in an unhealthy way, you are likely to get it again quickly. It is healthy to lose two to eight pounds (0.9 kg to 3.63 kg) per month, the weight loss will be more noticeable at the beginning of your program, do not be discouraged if the weight loss slows down. With more energy and better habits, the weight will continue to decrease. Do not follow any diet that completely eliminates any major food group. Be sure to exercise your entire body and not just the abs. The most important thing is to adopt a healthy lifestyle, be consistent and set attainable goals to stay motivated.
Losing belly fat will have a positive effect on your overall health. Take it easy and aim for gradual weight loss instead of giant changes. Accelerating the process can cause you to run out of energy and give up completely.