Belly Fat: Belly fat is a term that refers to the excess fat that accumulates around the abdomen. There are two types of belly fat: visceral and subcutaneous. Visceral fat is the more dangerous type, as it surrounds the internal organs and can increase the risk of chronic diseases such as diabetes, heart disease, and inflammation. Subcutaneous fat is the fat that lies under the skin and is more visible.
Also, read Weight Loss Tips: Suitable For Everyone Now
There are many factors that can contribute to belly fat, such as poor diet, lack of exercise, alcohol consumption, stress, genetics, poor sleep, and smoking. To reduce belly fat, it is important to adopt a healthy lifestyle that includes eating a balanced diet, exercising regularly, limiting alcohol intake, managing stress, getting enough sleep, and quitting smoking.
Some specific tips to lose belly fat are ( 1, 2, 3 ):
- Eat plenty of soluble fibre, which can help you feel full and reduce calorie absorption. Some sources of soluble fibre are fruits, vegetables, legumes, oats, and barley.
- Avoid foods that contain trans fats, which can cause inflammation and obesity. Trans fats are often found in margarines, spreads, and packaged foods. Instead, choose healthy fats like monounsaturated and polyunsaturated fats, which are found in nuts, seeds, avocados, and fish.
- Moderate your alcohol intake, as excess alcohol can increase visceral fat levels and impair your metabolism. If you drink alcohol, limit it to no more than one drink per day for women and two drinks per day for men.
- Increase your physical activity, especially aerobic exercise, which can help you burn calories and fat. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week, or a combination of both. You can also do some resistance training to build muscle and improve your metabolism.
- Manage your stress levels, as chronic stress can trigger the release of cortisol, a hormone that promotes fat storage and appetite. Try to find healthy ways to cope with stress, such as meditation, yoga, breathing exercises, or hobbies.
- Improve your sleep quality, as poor sleep can disrupt your hormones and affect your appetite and metabolism. Try to get at least seven hours of uninterrupted sleep per night and avoid caffeine, alcohol, and electronics before bed.
- Quit smoking, as smoking can increase inflammation and interfere with your body’s ability to burn fat. Smoking can also increase your risk of many other health problems, such as cancer, lung disease, and heart disease. If you need help to quit smoking, talk to your doctor or a counsellor.