Why Belly Fat is so Stubborn & How-To Lose Belly Fat?
Did you know that there are fat cells in your body are extremely “resistant” to being mobilized & burned?
Did you also know that these fat molecules tend to accumulate in the dreaded regions of the belly, hip, and thigh regions of your body?
Belly fat is more than a nuisance than the fact that it makes your clothes feel tight. Though fat loss from this area can be difficult, there are several things you can do and consider to reduce excess abdominal fat.
‘How to lose belly fat?’ is the eternal question for so many, and it turns out there’s a reason belly fat is known as the most stubborn to shift. The fat molecules that gather around your lower abdomen region are known as ‘beta fat’ cells, which are notoriously very hard to get rid of.
Getting rid of your belly bloat is important for more than just vanity’s or for looks sake. Excess of abdominal fat— known as visceral fat, which is the kind that surrounds your organs and puffs your stomach into a “beer gut”—is also a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers.
Eating Habits That Will Help You Lose Belly Fat
Avoid high glycemic index foods:
The moment you load up on high glycemic index foods, your blood sugar levels spike up suddenly. This excess highly glycemic sugar would eventually get stored as fat, and thus result in a bigger belly.
Give up refined sugar:
Sugar impacts your metabolic health. It can lead to increased accumulation of fat in your belly. Excess refined sugar can create problems in your digestive system and also slow down your metabolism. It may lead to greater fat accumulation around your waist, so it is best to avoid if you want to lose a few inches around your belly.
Drink lots of herbal water:
Herbal water such as jeera water or ajwain water can help in kick-starting your metabolism. It is good to drink them early morning on an empty stomach. A combination of honey and water with a tinge on lemon also works wonders.
Eat more fiber rich foods:
High fiber foods such as oats, whole grains, fresh fruits and vegetables delay your digestion and because the output of sugar is not in big quantities, these are thus not converted into fat.
Have a high protein meal:
Many health experts suggest that you should eat protein in every meal to lose weight while also maintaining it. Protein takes longest to digest which keeps you full and satisfied and avoids unnecessary binging.
Eat at the right time:
A 2016 study shows that consuming a breakfast high in protein between 6:00 a.m. & 9:45 a.m. is linked to lower amounts of accumulation of fat and less hunger through the day. Similarly, you should also have a small snack between 3 to 4 p.m. to keep cravings away & finally no more eating after 8 p.m.
Load up on probiotics:
A regular intake of probiotics helps in shifting the balance towards beneficial gut flora and reduces the risk of fat accumulation in your abdominal cavity.
Have more green tea:
Green tea is great for reducing belly fat. It contains antioxidants and catechins that increase the release of fat from fat molecules in the belly and it also speeds up the liver’s fat-burning ability.
Tweaking your diet and keeping these tips in mind, can not only help you lose weight but also maintain it in the long run.
Exercises that will help you lose belly fat
Running or walking
Okay, you’re probably confused and thinking, ‘How does moving your hands and legs shrink those love handles?’ Well, the truth is there’s no such direct way to target belly fat. Your genetics get to decide where the fat settles in your body, so the best thing to do is start moving.
As you exercise continuously, calories will be burned and your body fat percentage decreases. So, exercising not only helps you lose your precious belly fat, but it also sheds fat from other far-reaching areas. Running & walking are 2 of the best fat-busting exercises. Plus, the only equipment you will require is a good pair of workout shoes. Between the two forms of exercise, running obviously burns more calories, but walking really isn’t really too far behind.
Many of us no longer have the strong joints we used to have as teenagers. Jogging is thus out of the equation and walking is not good enough. The better news is that elliptical trainers provide a highly intense, low impact cardio workout. In fact, a 145-lb. A person can burn around 350 calories in 35 minutes on an elliptical trainer. That’s about as many calories as running or jogging burns, but without the joint issues.
Bicycling is another great low impact cardio exercise. Not to mention, it’s a great way to travel or see the countryside. Depending on the differing speeds and intensities, the average person could bust between 250 to 500 calories during a 35-minute bike ride.
4. The bicycle exercise
Burning body fat and belly fat with cardio exercises is one half the battle. Next is strengthening abdominal muscles so you have something to acclaim for once the fat is shed. In a study, abdomen exercises were recently ranked from best to worst. The bicycle exercise ranked as #1 because it requires abdominal stabilization, body rotation, and more abdominal muscle activity.
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