Last Updated on May 18, 2023 by Umer Malik
Belly fat is not something that only makes your clothing fit poorly. It is, rather, something that can have very serious consequences. It is quite harmful to your overall health. It might be worth your time to know that a type of belly fat has been determined to be a contributor to type 2 diabetes, heart complications, and also other conditions as well.
Let’s take a look at some ways in which you can lose belly fat effectively. These methods have all been backed up by science and are the perfect way for you to lose belly fat at home.
Make Sure You Consume the Proper Amount of Soluble Fibre
This type of fiber is really good at being able to absorb water. They also form a type of gel that really helps to slow down the food as it makes its way through your internal digestive system.
There have been some studies that have been able to confirm that the consumption of these types of fiber can really help you lose weight. They are able to do this as consuming these fibers helps you to feel full. This has the effect of making you consume a lot less food. It also has the very real ability to make you cut down on your overall calorie intake. On top of all of these benefits, it is also particularly beneficial for losing belly fat at home.
No Trans Fats
Trans fat is not good for our health at all but they are found in quite a few different types of popular food. Things like margarine, different types of spreads, packaged foods, etc all contain trans fat in abundant quantities.
The consumption of this particular type of fat has been linked to many different kinds of health problems. These include things like heart diseases, inflammation, insulin resistance, and also a lot of fat gain in the abdominal parts of the body.
Some studies conducted on the matter were able to determine that monkeys, when given a diet high in trans fat, were seen to gain about 33% more fat in their abdominal areas. This was measured against a controlled group that did not consume this particular diet.
Reduce Alcohol Consumption
This may come as a bit of a surprise but a very small amount of alcohol consumption is actually healthy. What is not healthy, however, is consuming any more than that recommended amount on a regular basis. That can definitely be a major reason for getting a bloated belly. Not only that but there are also several other serious health conditions that you may have to contend with as a result of excess alcohol consumption.
There has also been a lot of research conducted that has been able to determine that excessive consumption of alcohol can lead to an increase in belly fat. These studies, which were observational in nature, found a strong link between central obesity and excessive alcohol consumption. It significantly increases the amount of fat stored around your waist.
Therefore, it makes sense when you look into how lowering your alcohol consumption can help you cut down on your waist size. An important that has to be made is that you do not have to give up alcohol altogether but rather you should limit yourself to a single drink per day.
Reduce Stress Levels
Stress is not good for your overall wellbeing and general health. It can also contribute to giving you a bigger waist as well. This is due to the fact that stress has the ability to trigger certain glands that produce cortisol. Cortisol has also been known to be called the stress hormone.
Studies conducted on the matter have suggested that increased levels of cortisol in the body will lead to higher appetite and also help the process of fat storage in the abdominal areas.
An even more disturbing fact is that women who are predisposed with a large waist will tend to produce a lot more of this cortisol hormone. They do this in response to the stress they feel. This is a vicious cycle and leads to even more fat gain in the abdominal parts of the bodies of these women.
In order to make sure that your stress levels are in control, make sure that you engage in some activities that you really enjoy. Things like going to the gym, performing yoga, meditating, can all be potentially very effective methods to deal with stress.
Perform Cardiovascular Exercises
Cardiovascular exercise, or aerobic exercises, is a really great way to improve the overall condition of your health. It also does not hurt that these exercises really help to burn a lot of calories.
There have been numerous studies that have shown the effectiveness of cardiovascular exercises in order to reduce belly fat. One thing that was not conclusive, however, was how intensely you need to perform these exercises to see the best possible results.
While that may be as it is, fitness experts all recommend that we pay a lot more attention to how long we perform the exercises and how frequently we do them. These two things are a lot more important than intensity.
While it may be frustrating when you first embark on your belly fat loss journey, know that it all starts with small steps. While the suggested methods in this article will definitely help you achieve those results, don’t be too hard on yourself if you do not see instant results. Have patience and keep working hard.
Apart from that, if you are interested to know about best diet to plan- weight loss then visit our Lifestyle category.