Belly fat is a problem for almost all people who are trying to lose weight,” said Zaid Nashat, M.D., an internal medicine doctor at the Austin Regional Clinic in Texas, “Belly fat, also called visceral fat, is one of the most worrisome fats.
If a person has a relatively normal body weight but is obese in the abdomen, they are at greater risk for heart disease, diabetes, liver disease, cancer and other health problems,” he said.
So, just how much abdominal fat is too much? The U.S. National Institutes of Health data said that a person no matter how tall, as long as the waist circumference of more than 40 inches (1.016 meters), his abdominal fat is over the standard, need to be controlled.
How to do to lose belly fat? Let’s take a look at it together.
Eat more protein and fruits and vegetables
Protein will increase the hormone that makes you feel full, so you will have a longer feeling of fullness than eating other foods. Fruits and vegetables are nutritious and provide plenty of fiber, which promotes a healthy gut. You can try putting half of the vegetables on your plate or adding a fruit and vegetable salad to every meal. Don’t limit yourself to lettuce and tomatoes, but add roasted peppers or canned artichokes, olives, carrots, sliced grapes and more. Some water-rich vegetables such as cucumbers, celery, cabbage and zucchini will also help you feel fuller.
Reduce alcohol consumption
People who want to lose belly should control the amount of alcohol they consume. Alcohol itself is not only pure calories, it can also lower your inhibitions, allowing you to consume more purely calorie foods.
Drink less sugary drinks
The sugar in fruit juices and sodas is quickly absorbed into the bloodstream, which stimulates insulin. Studies by the Centers for Disease Control and Prevention show that people who drink sugary drinks regularly are more likely to be overweight, obese and have type 2 diabetes. So it’s best to use purified water instead of soda, or even sugar-free drinks.
Get your sugar from natural foods
Eating an apple is not the same as drinking a glass of apple juice. This is because when you eat an apple, you are getting more nutrients such as fiber. In addition, the slower process of chewing and digesting food can help you feel full.
Avoid processed foods
Crackers, fries and frozen dinners tend to have a higher percentage of saturated fat and higher sodium content. Foods with saturated fat and high sodium content can increase your chances of developing high blood pressure, and foods with too much sodium can increase bloating and fluid retention, which can only add to the fat in your belly.
Recent studies have shown that to really lose excess fat, 300 minutes of moderate exercise per week (the kind of exercise that makes your heart rate speed up a little) is the only way to achieve results. This is twice the standard recommended by the U.S. Centers for Disease Control and Prevention – 150 minutes per week, which does have many health benefits, but may require some planning to effectively implement. According to a 2014 study published in the Journal of Sports Science, obese teens who exercised with both cardio and strength training lost the most visceral fat.
Cortisol, also known as the stress hormone, is positively associated with the proportion of abdominal fat and weight gain. a 2018 review of studies published in the Contemporary Obesity Report showed that people with high levels of cortisol over time were more likely to be abdominally obese. Simple exercises such as yoga, meditation, or just avoiding conflict can help you maintain a waistline that meets healthy standards. Whichever of these you choose, the ultimate goal is to reduce stress in your life in a healthy way overall.