How to help reduce belly fat and live healthier

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Belly fat is not only a nuisance that makes you wear tight clothes, but belly fat also causes many serious harm to health. Visceral fat also falls under the category of belly fat and is also a major risk factor for type 2 diabetes, heart disease, and other diseases. While it can be difficult to lose belly fat, there are a few things you can do to reduce excess fat.

1. The risk of belly fat

Larger waist circumference is associated with a higher risk of heart disease, diabetes and even cancer. Losing weight, especially belly fat, is also associated with improved blood vessel function and also improved sleep quality.
It is not possible to target specific belly fat when you go on a diet. But overall weight loss will help shrink your waistline; More importantly, the process of losing weight will help reduce the dangerous layer of visceral fat, these types of fat exist inside the abdominal cavity that you cannot see but increase health risks.

2. Some ways to help reduce belly fat and live healthy

2.1. Try to limit carbs instead of fat. When Johns Hopkins researchers compared the effects on the focus of weight loss through a low-carbohydrate diet versus a low-fat diet for six months — each containing the same number of calories — the followers The low-carb diet lost an average of 10 pounds more than those on the low-fat diet — 13.1 kg versus 8.5 kg.
Another benefit of a low carb diet is that it produces a higher quality of weight loss. When you lose weight, fat is lost, but there's also often a loss of lean tissue (muscle), which is undesirable. On both diets, good lean tissue plus fat were lost between 0.9 kg and 1.4 kg, meaning a much higher rate of fat loss on the low carb diet.
2.2. Make a sensible eating plan, not a diet. You need to choose a healthy eating plan that you can follow to help reduce belly fat. The benefits of the low-carb approach are just related to learning better food choices - no need to count calories. The low-carb way to eat helps you steer clear of problem foods like those high in carbs and sugar and not high in fiber, like breads, bagels, and soft drinks, and toward fiber-rich options. or high protein, such as: Vegetables, beans and healthy meats.
2.3. Continue to practice and be physically active. Physical activity helps burn belly fat and reduce belly fat. One of the biggest benefits of exercise is that you get a lot of benefits in terms of body composition. Exercise seems to be beneficial for reducing belly fat because it reduces circulating insulin, which on the other hand signals the body to store fat and causes the liver to use up fatty acids, especially in areas where fat is stored. nearby visceral fat deposits, he said.
The amount of exercise you need to do to help lose weight depends on your goals. For most people, a 30- to 60-minute interval should include moderate to vigorous exercise nearly every day.

Adding moderate strength training to aerobic exercise will help build lean muscle mass, causing you to burn more calories throughout the day, both at rest and during workouts.
2.4. Read product labels Compare and contrast brands. For instance, some yogurts boast that they are low in fat, but they are higher in carbs and added sugars than others. Foods such as gravies, mayonnaise, dressings and salad dressings are often high in fat and also high in calories.
2.5. Stay away from processed foods. The ingredients in packaged goods and snacks are often high in trans fats, added sugar, and added salt or sodium, three compounds that make weight loss difficult.
2.6. Eat more soluble fiber Soluble fiber helps absorb water, thereby helping to form a gel that slows down the digestion of food as these compounds pass through the body's digestive system.
Studies have proven fiber's role in promoting weight loss by helping you feel full. Because when you eat foods with soluble fiber content, you will eat less other foods. Furthermore, fiber can also reduce the number of calories the body absorbs from food. In addition, soluble fiber also helps fight belly fat. An observational study of 1,100 adults found that for every 10 grams of soluble fiber added to the body, belly fat gain decreased by 3.7% over a 5-year period.
When you try to consume fiber rich foods every day will bring many health benefits of the body. Great food sources of soluble fiber that you can choose from include: Flaxseeds; shirataki noodles; Brussels cabbage; butter; pea's tree; blackberry...
2.7. Avoid foods that contain trans fats Trans fats are created by pumping hydrogen into saturated fats, such as in soybean oil products. These fats are also found in margarine, and are often added to packaged foods, but until now food manufacturers have stopped using these compounds.
Trans fats are strongly associated with inflammation, cardiovascular disease, insulin resistance, and increased belly fat. A study of monkeys over a 6-year period showed that monkeys fed a diet rich in trans fats experienced a 33% increase in fat content in the abdominal fat area compared to monkeys that ate a diet rich in trans fats. diet high in monounsaturated fats.
To help reduce belly fat and protect your health effectively, read ingredient labels carefully and stay away from products containing trans fats. These trans fats are often listed as partially hydrogenated fats.

2.8. Sleep well Sleep is quite important to many aspects of your health, including weight. Studies have shown that people who don't get enough sleep tend to gain more weight, which can include belly fat.
A 16-year study with more than 68,000 women found that those who slept less than 5 hours a night had a significantly higher risk of gaining body weight compared to those who slept 7 hours or more. hours or more each night.
Sleep apnea, in which breathing stops repeatedly during the night, is also associated with excess visceral fat. Therefore, controlling quality sleep will help reduce this
In addition to getting at least 7 hours of sleep each night, make sure you get enough quality sleep. If you suspect you may have sleep apnea or another sleep disorder, talk to your doctor and get treated.
2.9. Eat Fatty Fish Every Week Fatty fish is good for your health, because fatty fish is rich in high-quality protein and omega-3 fats that help protect you from disease. Some evidence from research suggests that these omega-3 fats may also help reduce visceral fat.
Studies in adults and children with fatty liver disease have shown that adding fish oil to the daily diet can significantly reduce fat in the liver and abdomen. Therefore, you should try to eat 2-3 servings of fatty fish per week. Types of fish that should be well-chosen include: Salmon; Herring; pilchard; mackerel; anchovies
2.10. Change your lifestyle and combine different methods How to lose belly fat? To get good results in reducing belly fat as well as losing weight, you need to combine many different methods that have shown effectiveness. Many of the methods outlined in this article often involve healthy eating and an overall healthy lifestyle. Therefore, long-term lifestyle changes are also seen as the key to reducing belly fat and preventing the formation of belly fat. Once you've implemented healthy habits and a proper diet, fat loss tends to happen as a natural side effect.
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Reference source: hopkinsmedicine.org