Belly fat is the visceral fat surrounding the liver and other organs in the abdomen, close to the portal vein that carries blood to the liver. This fat can be harmful to the body but proper measures can be taken to reduce belly fat. That said, spot reduction is not a practice that is recommended by HealthifyMe. However, we look at what one can do to reduce belly fat. How to lose belly fat in a month , so follow our diet plan and exercise routine.
Causes of Belly Fat
Contrary to popular belief, people with a normal body mass index(BMI), but having excess belly fat, also face increased risk of the above health problems. Here are a few potential reasons for the accumulation of excessive belly fat:
- Sugary food and beverages: Studies have shown a link between high sugar intake and excess belly fat. This is mainly due to the extra refined sugar added during processing. While excess sugar in any form can be harmful, sugar-sweetened beverages are especially problematic.
- Alcohol: Another possible cause for sudden belly fat gain is alcohol. Studies have linked the excessive consumption of alcohol to an increase in belly fat, with one study finding that men who consumed more than 3 drinks a day were 80% more likely to have excess body fat.
- Stress: Cortisol, commonly called the ‘stress hormone’, is produced by the adrenal glands in stressful situations. While stress drives overeating, cortisol causes the excess calories to be stored as fat in the belly.
6 Tips to Reduce Belly Fat
1 Eat plenty of soluble fiber
Soluble fiber forms a gel with water that slows down food as it passes through your digestive system.
This type of fiber promotes weight loss since it helps you feel full for a longer time, thereby preventing unnecessary food intake. Soluble fiber is found in peas, beans, apples, carrots.
2 Avoid Alcohol
While alcohol can have health benefits when consumed in limited amounts, it can be seriously harmful if consumed in excess.
One way alcohol can negatively impact your body is by increasing the risk of abdominal obesity. Cutting back on it may help reduce one’s waist size. While there’s no need to give it up altogether, limiting the amount of alcohol consumed regularly is a must.
3 Drink Green Tea
A very healthy beverage, green tea contains the antioxidant epigallocatechin gallate (EGCG) that appears to boost metabolism. The effect of the antioxidants in green tea may be strengthened when its consumption is combined with exercise.
4 Workout regularly
Cardio or aerobic exercises are an effective way to reduce belly fat. While that may have been proven by various studies, the results are varied regarding the intensity of exercise necessary.
The basic recommendation of workout duration is 150 min/week of moderate-intensity exercise, however, it is directly proportional to gender, age and even BMI. In addition to cardio, resistance training can further help with fat loss too.
That said, it is ideal to consult a personal fitness trainer before getting started on high-intensity resistance training. Regular exercise also is ideal for weight maintenance after weight loss.
5.Track your food intake
Most people know that what you eat is important, but many don’t know specifically what they’re eating.
A person might think they’re eating a high protein or low carb diet, but without keeping track, it’s easy to overestimate or underestimate food intake.
6. Eat more protein
Protein may be the most important macronutrient for weight loss.
Research shows it can reduce cravings by 60%, boost metabolism by 80–100 calories per day, and help you eat up to 441 fewer calories per dayIf weight loss is your goal, adding protein may be the single most effective change you can make to your diet.
