What is belly fat?
Belly fat is excess of fat that develops over time while gaining weight around the abdominal area or waistline in the human body.
Belly fat is not just a problem of clothes fitting or to look bad.
This excess of belly fat is harmful and risk factor for heart disease, diabetes, and many other health problems.
How belly fat can be measured?
Belly fat can be measured in the following ways:
- Using fat measuring calipers.
- Calculating your body mass index.
- Measuring your waist at navel level with measuring tape.
What should be body fat percentage?
- Normal body fat percentage: 18% – 23%.
- Overweight body fat percentage: more than 25%
- Obsessed body fat percentage: more than 30%
From the above body fat percentage, obsessed body fat means high-risk factors for health problems.
Reducing belly fat can be difficult, but not so difficult if you follow these steps.
Decrease your sugar intake:
Excess of sugar intake will cause you weight gain and increases abdominal belly fat.
Sugar contains fructose which is responsible for chronic diseases like heart disease and diabetes when excess consumed.
Avoid drinking sugary drinks because it may increase fat in the liver.
Add high protein-fiber content in your food:
High protein fiber foods in your diet will help to reduce cravings (keeps you fuller for a long time) and increase metabolism.
Include vegetables like broccoli, spinach, cabbage, and any other green leafy vegetables will help to increase meal volume and reduce belly fat.
Exercise is effective for belly fat:
Exercise also plays an important role in reducing belly fat such as cardio, swimming, playing or performing any sports that will burn fat.
In some studies, it was found that regular exercising prevented people from regaining abdominal fat and also help for there weight maintenance.
Avoid too much alcohol:
Alcohol can have some health benefits when drinking in moderation but it is harmful as well if you drink too much.
If you are drinking alcohol too much so this would be the main reason for gaining belly fat.
When it comes to belly fat you should totally avoid alcohol to reduce it.
Maintain carbs and fat intake:
When you intake a high amount of carbs the excess of carbs which is not needed by your body will turn into the fat in your body.
Also, you can replace refined carbs with healthy carbs sources like legumes grains and veggies in a diet.
Avoid unhealthy foods which contain a high amount of fat or oily processed foods that will increase the risk of gaining belly fat.
Also, you can replace and healthy fat with healthy fat search as peanut butter, nuts, almonds, etc.
Track your food intake:
You can track your food by using online food tracker or keeping a diary in which all your food intake or calories are being measured.
Caloric deficit is the key means to consume lower calories than required by our body for losing weight or to reduce belly fat or for maintaining your body weight.
Tracking your food helps you to be on track and will keep your data of food that you eat all over the day.
Include black coffee or green tea:
Black coffee or green tea both are rich in caffeine content and antioxidant that will help to burn body fat and increases metabolism in our body.
To make this effective exercise is necessary and the process of fat loss or weight loss will be fast.
Include morning drinks:
Morning drinks are drinks that will help to kick start your day, increase metabolism, and reduce belly fat all throughout the day.
Check out: Top 8 Best Drinks To Start Your Early Morning.