Everyone, including those with flat abs has belly fat. However, too much of it can highly affect your health. Some of the fat lies under the skin while the other fats exist deep inside – around the lungs, heart and some other body organs. The deeper fat- known as visceral fat – might be a huge problem, including for the thin people.
Visceral fat provides cushioning around the vital body organs. But when it is in large amounts, it is likely to cause high blood pressure, heart disease, type-2 diabetes, dementia, and some cancers such as colon cancer and breast cancer.
If your weight highly increases, the body will start storing more fat in the unusual places. With increasing obesity, some people’s regular fat storage areas are full and therefore the body stores any additional fat around the heart.
The amount of belly fat you need:
Get a MRI or CT scan to determine the amount of belly fat you need. Alternatively, take a measuring tape and wrap it around your waist – at the belly button. Check your girth. Do the measurement while standing and ensure that your measuring tape is level. For your health, the waist size should be 35 inches less if you are a woman and 40-inches less if you are a man. A pear shape (bigger thighs and hips) is safer than an apple shape (wider waistline). The following five steps should help you reduce your belly fat.
Studies have shown that sugar can harm your body’s metabolism – that is why you should avoid it. Sugar contains equal parts fructose and glucose. And because your liver cannot metabolise fructose in large quantities, the body turns it fast into fat. Liquid sugar is worse. Therefore, your first step should involve minimizing your sugar intake and entire elimination of sugary drinks from the daily diet. By ignoring this step, you will fight an uphill battle.
We cannot exaggerate the benefits of exercise. Even though they will only burn fat for a few hours after the exercise is over aerobic workouts are great for fat burning. Even more, weight lifting can boost body metabolism for over two days after every workout. That is because your body uses more energy to maintain the muscles, which involves burning out more calories while resting. In other words, you will burn off more belly fat after building more muscles.
Eat more proteins:
Proteins reduce cravings for food by around 60% – that is why you should pay full attention to this step. With the right protein forming a percentage of your daily diet, you will not only consume 400 lesser calories but you will lose 100 more calories in a day. Eat unprocessed eggs, meats, seafood, poultry and dairy products for better results. Also, use whey protein to supplement your diet.
Reduce carbs intake:
Did you know that you could keep your appetite down by reducing your carbohydrates intake? Research shows that individuals on low carbohydrate diets are able to shed 2-3 times more pounds than those on low-fat diets. Moreover, people who consume lesser carbohydrates are able to lose more water weight within a shorter period.
Refined carbohydrates, including pastas and breads are among the food items you should highly avoid. Actually, avoiding that will be enough if you are adding more protein to your diet. And if your desire is to lose the belly fat within the shortest time possible, get your carbohydrates intake to 50 grams each day. That will influence your body to go into ketosis, which will enable it to burn more fat because of carbs absence.
Eat more fibre:
More fibre will keep you full for more hours. Put differently, fibre will help you reduce the amount of food you eat in a day. However, you have to keep in mind that not all fibre is the same. First, the most vicious fibres have to bind with water to make a form of gel. The gel, which remains at the bottom of the gut, slows down food passage through your digestive system.
That leaves you feeling full and reduces your appetite. Eat more vegetables and fruits to get enough fibre for the job. If that does not sound good, consider the available fibre supplements.