People worry about fat an awful lot. And from all kinds of fat out there, belly fat seems to be the fattest! Kidding aside, losing belly fat has become one of the most sought after problems in the internet and from doctors on the subject. It has proven to have an impact on the self esteem of a person, when living in the modern world which is strictly driven on body standards. What is more concerning than the mental issues caused by belly fat are the health hazards of it. Doing nothing about your large waistline today will lead you to a high risk of diabetes, heart problems and other severe issues such as cancer.
Can you lose only belly fat?
Despite the popular beliefs, one cannot center their diet on losing belly fat. The whole process can be either a diet or workout plan or even a combination of both. The mechanism is to lose your weight overall so that your waistline would be reduced almost automatically. Visceral fat, which is a form of abdominal fat is what mainly contributes to the big bellies. It might be taking you towards countless health risks. Many clinically conducted tests have proven that abdominat has to do something with most of the heart diseases and blood pressure issues.
So, how can you lose belly fat?
There are several steps and ways to follow in order to lose belly fat. Following are some of the easiest of them. All of these methods are totally effective and proven with results. You can always try for yourselves.
1. Opt towards a faster metabolism
The metabolism of a person is normally predetermined based on the size of the body, gender, age and other physical factors. But one can always change that. There are several ways to increase our metabolism and it helps to burn out the excess fat deposited in our bodies. Including lot of Protein in the diet, drinking Green or Oolong tea, doing an intensive workout regularly, running long distances and drinking a lot of water are some famous tips and tricks to increase your metabolism. Out of them all, drinking a favourable amount of water each day is the most effective and the healthiest.
2. Do an intensive workout
A lot of people go to the gym these days and get a good workout. If you are still having belly fat, try intensifying the routine a bit. Add some lifting and stretches. It has been found out that mild exercise does not have a sufficient effect on abdominal fat. It is recommended that you do more muscle building workouts and cardio. But this all should be under proper supervision in order to avoid injuries.
3. Pay more attention to the diet
Even though you exercise daily, you cannot give up on the diet. It is one of the main reasons that you might have gained belly fat in the first place. So, it is important that you have a healthy diet. Refined carbohydrates and sugar should be avoided at all costs, if possible. They are the main contributors to the issue. Increase the fibre intake by eating foods such as whole grains, brown rice, beans and oats. Make vegetables and fruits a staple of your meal. When it comes to snacks, nuts (almonds etc.) are the options.
Many people have the misconception that if you lower your food intake, it will help you reduce body fat. It does not. Instead it has bad effects on your health and body mass. You should always eat regular, healthy and timely meals.
4. Get a good night’s sleep
With the modern busy lifestyles of people, it has become almost impossible to get a proper sleep. It is important nevertheless. A grown adult should get at least six and a half hours of sleep to live a healthy long life. One of the main causes for this lack of slumber is the smartphone. But the new age technologies have come up with designs such as wind down options to help you get the sleep you need. This is wholly your duty to determine yourself to get a proper sleep.
5. Avoid stress
Stress can be seen as rather an unusual way of gaining body fat. It is great if you can engage in exercises such as meditation and yoga but it is not a must. There are many more less expensive and more effective methods available. All you need is several minutes of deep breathing. Physical exercise also helps reduce stress. If you can get together with a group of people and play a round of badminton with them in the evenings, that would be helpful as well. And the most less expensive and effective way to avoid stress is to have a hearty conversation with a couple of your loved ones.