How to Reduce Belly Fat? Tried and Tested Tips

Everyone wants to look good and feel fresh so that they have a good impression of being around people. The post-modern lifestyle has developed many health issues including tiredness, imbalance in body weight, risk of dementia, mental functioning, heart diseases, blood pressure, etc. One needs to understand the reasons and logic behind the state of imbalanced health. For that, tried and tested tips for keeping a healthy body will be helpful to understand the root causes and remedies for them.

In order to keep oneself healthy, it is always advised by the physicians to reduce belly fats. Reducing belly fats can be useful in many ways. Avoid memory loss, optimal functioning of the organs, mobility of the body, decreasing risks of injury, solving breathing issues are some of the major benefits of reducing belly fats. Belly fats are the types of visceral fats which mostly cause diabetes and heart diseases. Many health organizations use a health body mass index to measure the risks of metabolism and resultant diseases caused by it. Here are some tried and tested tips for reducing belly fats.

Eating Soluble Fibres

The soluble fibres are capable of weight loss by decreasing the number of calories absorbed from food eaten. Adding high fibre food like brussels sprouts, legumes, avocados, flax seeds, etc. into a diet can increase fullness and reduce calorie absorption. This naturally helps in reducing the abdominal fats as the calorie absorption is naturally done. Adding soluble fibres is not costly on the other hand. It is just routine food items to be followed as a dietary plan.

No to Trans Fats

Due to the fast pace of life today, everyone tends to choose packed food items which in turn add trans fats to your abdominal parts. Trans fats are created by hydrogen pumping into unsaturated fats. The margarines and spreads along with packed food have plenty of them. High intake of the trans fats can lead to an increase in belly fats. Limiting the intake of trans fats is the best idea to avoid abdominal fat gain. Therefore, reading fat charts and ingredients on the package labels is one of wisest habits for health protection.

High Protein Diet

Protein is useful in rising metabolic rates and helps in retaining muscle mass for weight loss. Eating foods with high protein increases the release of fullness and decreases appetite. Comparatively, the people having a high protein diet have less belly fats than the ones who have less consumption of high proteins. Adding high protein foods like eggs, meat, fish, diary produce, whey proteins and beans is advisable to shed some belly fats.

Sugary Foods

Excessive consumption of sugar is closely related to many chronic diseases as it contains fructose. Fatty liver, diabetes, heart diseases, obesity, etc. are the results of imbalanced levels of sugar in blood. Refined sugar produces fats and belly fats increase in the case of such high sugar intake. It’s always better to choose natural sugar like honey, sugar cane, etc. Limiting intake of sugar is necessary to reduce and control belly fats. Cutting back on the sugar added beverages can limit the liquid fructose level. Food products with added sugar and flavours should be avoided for that matter.

Limiting Refined Carbs

Similar to the limiting of refined sugar, cutting back on the intake of refined carbs is also helpful in reducing abdominal fats. Avoiding refined and consuming unprocessed starchy carbs in daily diet results in decreasing the levels of belly fats. For people who are overweight, reducing intake of carbs has proved to be effective for the risks of type two diabetes. Eating whole grains, legumes and vegetables with natural carbs is suggested by the dieticians to replace refined carbs.

Reducing Stress Levels

The post-modern lifestyle has developed almost all sorts of stress that affects the hormones and the secretion of adrenal glands is also triggered by increased stress level that produces cortisol. These things somehow result in gaining belly fats as a response to stress. Some researchers have shown that high cortisol increases appetite which may cause fat storage at abdominal level. There are many ways to reduce stress levels. Regular guided meditation is the best solution for overcoming stress situations. That helps to balance body and mind both. Time management, recreation activities, music, hobbies, nature expeditions, etc. are also effective to manage the stress levels.

Alcohol Consumption

Obesity is excess fat storage around the waist part which is harmful for all sorts of health. Heavy alcohol consumption can result in the risks of developing central obesity. Excess alcohol consumption has been highlighted by the physicians for increased fats around the liver. When needed, not only limiting but giving up drinking means less belly fats. Even avoiding sugar added beverages like alcoholic mixtures, punch, soda, sweet tea, etc. is a necessary tip to be followed.

Selecting Cardio Exercises

Some studies show that guided exercises can help reduce belly fats. Cardio or aerobic exercise is seen as an effective form to burn calories to be healthy. The exercises should be performed under guidance of a physiotherapist. The intensity, frequency and duration of physical exercises are to be checked once before you follow them as exercises are not tailormade. There are different opinions if the intense exercises are useful or frequent ones. But, when performed under suitable guidance, they help in slimming the waistline by burning the calories.

Apart from the above tips there are few more tried and tested tips for reducing belly fats which can be useful. Having plenty of sleep, following diet plans and exercises, eating fatty fish at least weekly, avoiding fruit juices, consuming apple cider vinegar with diet, eating probiotic food, drinking green tea, etc. are also suggested by the dieticians for reducing belly fats. But the facts tell that changing and balancing diet habits, lifestyle and mental stress levels are to be considered before trying them. A physician or a dietician should be consulted for the expected results which is not so costly today.