When you are overweight, it does not mean you are not healthy. There are millions of obese individuals around the world living in perfect health.
On the other hand, there are still thousands of normal weight persons who have issues with their metabolism, which is closely linked to obesity.
This is because the fat that is beneath the skin does not pose any alarm, as far as health is concerned, but it is rather an issue to do with cosmetic. The fat under the abdominal cavity which is commonly referred to as the belly that is the primary issue.
If your waistline has too much fat, even if you are not overweight, then you need to think about getting eliminate it entirely. To measure the belly fat, one usually determines the circumference of the waistline. You can do this at home by using a tape measure.
For men measuring more 40 inches, it indicates obesity while for women is 35 inches. This is referred to as abdominal obesity. However, there are a couple of strategies that target belly fat, other than other parts of your body.
The following are the proven ways that can help you lose belly fat:
Avoid sugar and sugar-sweetened drinks
Added sugar is not healthy! Research has indicated that it has an adverse impact on the metabolic health. Sugar comprises of half fructose, half glucose. The liver can metabolize fructose in any amount.
But when you consume manufactured sugar, the fructose overloads the liver, and it is compelled to convert the sugar into fat. Studies have indicated that too much sugar may increase fat around your waistline.
There are those who believe that this is the mechanism behind sugar’s dangerous effects on health. It increases not only belly fat, but also liver fat, which in turns prompts the insulin to resist and bring about several metabolic issues.
Liquid sugar is very dangerous because the brain does not register the calories the same way it does to solid calories. Therefore, when you consume sugary drinks, you end up consuming excess calories.
Research has shown that sugary beverages are closely associated with 70 percent increased the risk of obesity in small children per food they consume.
Therefore, you should try as much as possible to reduce the amount of sugar you consume and try as much to get rid of sugary drinks. This includes fruit juices, sugary beverages and many other types of high-sugar sport drinks
Consuming enough protein has more benefit in the long run and reduces belly fat
Protein is one most crucial macronutrient if you are looking to getting rid of weight. Studies have proved that protein reduces cravings by about 65 percent and improve metabolism by around 90 calories in a day and reduces your urge to eat. Hence you end up consuming 442 calories less in a day.
If you are looking to shed off a few pounds, then the best thing to do is to increase your protein intake, one of the most fundamental ways of reducing weight.
Protein will help you lose weight and prevent you from gaining weight all over again if you ever decide to leave your weight loss diet. There are so many studies that have proven protein plays a crucial role in reducing body fat.
A recent study indicated that the quality and amount of protein you consume is directly proportional to the fat in your belly. This means those who consume a lot of protein have less belly fat. Another study indicated that protein is closely connected to reduced risk of gaining belly fat over five years. The study also found out that oils and refined carbs increased belly fat. However, veggies and fruits reduce belly fat.
Reduce or avoid carbs in your meals
One way of getting rid of fat in your body is to remove carb completely. Many studies have supported this notion. When you cut carbs from your diet, your appetite reduces, and thus you lose weight. Many studies have found that low-carb diets lead to at least two times more weight loss than low-fat diets.
Low carb diets also cause a fast reduction in water weight, and this gives you quick results. A significant difference is usually seen within a few days. Numerous studies that compare low-fat diets and low-carb have been carried out, and they showed low-carb diets focuses on the belly fat and fat in other areas such as the liver and other organs.
This means that high amounts of fat are lost when one is on a low-carb diet. Therefore, the best thing to do is to avoid refined carbs as much as you can. Don’t consume things such as pasta and white bread. Ensure you keep your protein intake as much as possible.
However, if you wish to lose a couple of pounds instantly, you should at least reduce your carbs intake to about 50 grams in a day. This forces your body to enter into ketosis, reducing appetite and the body will, in turn, burn all the primary fats for energy. Well, there are many other benefits of foods with low carbohydrates other than losing weight.
Consume rich in fiber, more so, viscous fiber
Dietary fiber is usually found in indigestible plants. It is typically argued that if you consume enough fiber, then you will lose your body fat much fast. This is very true. However, you need to note that all fiber are not the same. The viscous fiber and the soluble ones have a huge impact on your weight.
Exercise helps to reduce weight and keep in you shape
There are some reasons why exercise is critical. It is one of the wisest things you can ever do if you love your life. Exercise helps you avoid disease and helps keep your health in check. The benefits of workouts are so many that we can list them in this article, but all in all, workouts contribute to reducing belly fat significantly.