Are you concerned about the gradually extending waistline? Are close friends and family talking about a protruding belly? This means you might be accumulating excess fat in unwanted places. Having some belly fat is ok. It is essential for a healthy life. But too much, and we are in trouble?
An excessive amount of fat in our midsection increases the risk of chronic diseases, such as diabetes, cardiovascular problems, and sometimes even cancer. If we can shed that fat, our life expectancy and quality of life will improve.
Two things are most important to curtail belly fat: diet and exercise. It is advisable to avoid refined carbohydrates (e.g., white bread, sugary drinks, refined grains, etc.) and add healthier sources such as legumes, fruits and vegetables.
Do not forget about the proteins. Lean meat, beans and other high-protein foods help manage belly fat. Fat is also important for our body and should be obtained from healthy sources, e.g., fatty fish, avocados, chia seeds, eggs, etc. Minimize the intake of sugary beverages, candy and processed food items.
Fasting has become a popular method of losing weight. This method consists of cramming all daily meals into 8 hours and fasting for the next 16 hours. Some people go to the extreme and fast for a whole day once or twice a week. However, patients suffering from chronic disease should consult with their doctor before planning any fasting regimen.
Dietary changes must be combined with exercise. Workout reduces insulin production, which stores fat in our liver. Certain exercises are particularly beneficial for our abdomen, namely situps and crunches. Generally, half an hour of moderate exercise for five days a week, totalling 2.30 hours/week, is good. However, Dr. Leanna Ross of Duke University School of Medicine thinks we need between 4-7 hours of exercise per week for significant belly fat loss. We can adopt certain lifestyle practices to facilitate that, like using stairs, biking to work, etc.
Some research conducted in Provident Clinical Research USA demonstrated green tea as an effective fat-burning beverage. The tea has caffeine and antioxidants, which could help reduce belly fat. For optimum effect, this should be combined with exercise.
Adequate sleep is critical to keeping our waistlines within the acceptable range. Doctors advise 7-8 hours of sleep at night, which can reduce belly fat. Alternatively, lack of sleep is a risk factor for excess fat accumulation in our bodies.
Relieving stress is important. Stress releases cortisol, too much of which can be detrimental. Relaxation techniques, such as yoga and meditation, are helpful, along with spending quality family time, enjoying hobbies, etc. We also need to get rid of habits such as smoking and alcohol intake.
Belly fat is natural. We should adopt a healthy lifestyle to prevent it from becoming a problem. A balanced diet, regular exercise, enough sleep and a quality family and social life can all help maintain an ideal waistline.
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