A lot of belly fat can temper with more than just your outfit. Storing too much fat in the abdomen can cause many problems for your organs and the overall health. In addition, you might be prone to some health issues.
This type of fat, known as visceral fat can affect the body’s ability to produce insulin, which in turn can cause heart disease, obesity, and even diabetes type 2. So, your appearance is not the only thing that might concern you.
If you have too much abdominal fat, here are some ways you can try to get rid of it.
1. Try the Mediterranean Diet
Have you ever tried the Mediterranean Diet?
It is a very healthy diet that lets you eat many flavorful and tasty foods and even drink wine. Who doesn’t love wine? On top of that, you will be able to try different techniques and cooking styles popular in the countries around the Mediterranean Sea.
Even if most diets limit the intake on healthy fats, this diet offers some slight changes and a lot of differences in both variations and proportions. In addition, this diet focuses on eating fruits, veggies, whole grains, nuts, etc.
But, it also replaces butter with canola and olive oil. These oils can give the food some exceptional taste. Moreover, you have to replace salt with spices and herbs, and even limit the intake of red meat on a few times per month.
But, you can eat poultry and fish at least two times per week and drink wine. However, this diet won’t work without the proper exercise.
2. Plenty of Exercises
Focusing only on a diet is not enough to lose that belly fat. Instead, you should try to build up your muscle mass and strengthen your metabolism. This way you can prevent any further weight gain and inspire the body to shed some pounds.
Also, you will keep your cravings in check.
3. Try a Low-Carb Diet
If you don’t like the Mediterranean diet, you can always try the popular low-carb diet. It limits the number of carbohydrates you consume and inspires you to eat more fat and protein. Plus, it is a great diet for building muscles in both women and men.
However, this diet has many limitations. Even though it can help with losing weight, it can also be hard for some people to get used to the dramatic change. The reason for this is because this diet restricts how much carbohydrates you can take, and most people can’t manage this.
So, they would have to limit the intake of fruits, milk, grains, veggies, and even nuts. More accurately, they would have to eat fish, meat, poultry, and a lot of eggs.
4. Eat More Fibers
Fibers are beneficial for everyone. Therefore, you should add them to your diet. So, try eating more cereal, bread and other foods rich in fiber. After all, they can boost the function of the intestines, clean the colon, reduce constipation, and balance the bowel movements.
Here is a list of some of the foods you should add to your diet that are rich in fibers:
5. Stop the Late-Night Snacking
If you want to lose belly fat successfully, you will have to stop eating snacks in the middle of the night. So, try eating only two hours before you go to bed, and not later. The reason for this is because when you sleep, your metabolism slows down.
So, if you eat more food in the middle of the night, that food will stack on your belly as a form of fat, and you will gain more weight. In addition, the insufficient physical activity will raise your blood sugar levels and convert the excess sugar into body fat.
6. Don’t Eat Too Much Sugar
Try avoiding junk good and processed foods while you are on a diet. The reason for this is because the sugars and refined carbohydrates can raise the levels of the blood sugar and affect your ability to lose weight.
But, why do processed foods contain that much sugar? The answer is the taste. Without the sugars and refined carbohydrates, the food will not be as tasty. So, by consuming too much-processed foods, you can increase the chance of obesity and even diabetes type 2.
So, to avoid these health problems, try cutting back on the intake on sugar.
7. Sleep Well
The key to managing your weight, especially the belly fat, is to give your body the proper rest. By sticking to unhealthy sleeping patterns that last for 5 hours, your insulin sensitivity will suffer from some major changes that can impair the oxidation of carbohydrates.
In the end, this causes diabetes and affects the growth hormone. Furthermore, you feel more stressed and less able to complete any work.
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Source: Fitness Rx | Greatist | Health U.S. News | Mayo Clinic | UCSF Benioff Children’s Hospital | Prevention
