Belly fat or visceral fat is not just annoying but also harmful for your health. Excessive belly fat can create a risk for type 2 diabetes, heart disease and other conditions. Oh yes, we understand that losing belly fat is easier said than done. Try these scientific techniques to get started. Eventually, you are sure to see a visible difference.
Soluble Fibre
Research says that soluble fibre speeds up weight loss by forming a gel that slows down food digestion. It makes you feel full so you end up snacking less, decreasing the calories from your food intake. In a study of 1,100 adults over a five year period, for every 10 gm increase in soluble fibre consumption, abdominal fat went down by 3.7%. Natural sources of soluble fibre are flaxseed, avocado, Brussel sprouts legumes and blackberries.
Avoid Trans Fats
Trans fats are known to cause inflammation, heart disease, insulin resistance and belly fat gain. You will be surprised to know that all these have been found in some margarines and packaged foods. Trans fats are made by pumping hydrogen into unsaturated fats like soybean oil. Steer clear of trans fats to lose belly fat. Read the fine print on packaged food labels carefully to check for ingredients that contain trans fats or hydrogenated fats.
Avoid Alcohol
It goes without saying that alcohol is not good for your health. Too much of it can give you belly fat because it tends to settle around your waist. Cut it down to cut down your waist size. Limit wines and beers to a glass a day or simply abstain as much as possible.
Increase Proteins
High protein increases the feeling of fullness by releasing a hormone called PYY that reduces appetite and raises your metabolic rate. This helps you retain your muscle mass even as you lose weight. It has been scientifically proven that those who have more protein tend to have less belly fat. Good protein sources are everything most of us love: eggs, dairy products, lean meat, fish, whey protein and beans.
Reduce Stress
Stress produces a hormone called cortisol that triggers belly fat by increasing appetite and storing fat around your waistline. Bring down stress by adding exercises to your daily routines such as yoga, meditation, aerobic workouts, kickboxing or cardio and weight training at the gym. Cut down sugary foods as sugar contains fructose which has been linked to chronic diseases such as type 2 diabetes, heart disease, obesity and fatty liver disease. Cut down carbs as well to less than 50 gms a day to lose belly fat. Replace refined carbs with high fibre carbs such as whole grains, legumes and vegetables.
Increase Exercise
A study says that aerobic exercises for 300 minutes a week helped postmenopausal women lose fat from all over the body as opposed to those who exercised for just 150 minutes a week. Resistance training such as weight lifting or strength training helps gain and preserve muscle mass and reduce belly fat. To start lifting weights the right way without injuring muscles, its best to get advice from a certified personal trainer.
Contact Forest City Fitness, London, Ontario for state-of-the-art cardio equipment and free cardioPersonal Trainer Online when you join us. We are a fun, friendly fitness club who welcome individuals of all fitness levels.
