Extra flab in the abdomen and around the waist is unhealthy as it can lead to many ailments. In fact, researchers say excess stomach fat can be linked to high cholesterol and blood pressure, type 2 diabetes, and heart diseases. Therefore, it is essential to trim belly fat to stay healthy. This article provides a few sound tips to help you get rid of abdominal fat slowly and steadily.
- Eat Healthy Foods
Eliminate high-calorie food items from your diet. Say no to empty carbohydrates, fats, and sugar as these have little nutritional value and get stored as belly fat. Include whole grains, lean proteins, vegetables, and fruits in your daily diet. Consume fiber-rich foods that satiate your hunger and make you feel full for a long time.
Do not make the mistake of skipping meals in a bid to lose weight. Skipping meals will slow down your metabolism which means you will burn less fat. It is recommended to eat five or six small meals during the day, instead of two or three large ones. Cut down your portion sizes, and eat for need and not for greed.
- Drink Lots of Water
Drink plenty of water during the day to feel full and eat less. Drink a couple of glasses of water before your meals to reduce your appetite. Studies reveal that this habit can help to lose pounds faster. Drinking water can also help you stay hydrated and maintain normal body functions.
- Exercise Vigorously
Work out for about 30 minutes, five days of the week. Recommended simple exercises are jogging, brisk walking, hiking, swimming, and cycling. Increase the intensity of your workouts to burn dangerous visceral fat. You can also perform household chores like gardening and raking the leaves to get exercise. Enjoy your workouts to maintain your enthusiasm for regular exercise.
- Sleep Soundly at Night
Sleep for at least seven hours at night to stay trim and healthy. Research suggests that lack of sleep can trigger cravings for sugary and fatty snacks. A research study found that insomnia can alter hormone production and lead to accumulation of belly fat. In the study, people who slept fewer hours at night gained more visceral fat compared to those who got more shut-eye. Therefore, ensure to sleep soundly at night to reduce stomach fat.
- Minimize Stress and Tension
Chronic stress leads to an increase in the production of cortisol, a body hormone that causes fat storage in the abdomen. Stress and tension can also lead to emotional eating which can pile on the pounds. Practice relaxation techniques to combat daily tension. Exercise is one of the best solutions as it can help to tackle both stress and obesity.
Use the tips provided in this article to formulate a daily plan. Exercise your willpower to eat sensibly and work out regularly to get rid of belly fat.