To reduce belly fat, we first need to understand a few things about fat, so majorly there are two types of fats playing a role in our scenario 1) White Fat, 2) Brown Fat.
White fat is the one which gets accumulated in your belly and even in other parts like arms, legs. It proves itself a reason for obesity and other health complications like heart disease, blood pressure, Asthma, etc. This renders us to find ways to reduce it.
Whereas, brown fat is commonly known as good fat, which has an ample amount of mitochondrion, which intern produces heat by burning fats and calories.
To summarize, in short, for reducing belly fat, you need to target converting white fat into brown fat.
White fat can be converted into brown fat by changing the routine and eating habits. And here is a piece of good news for you- belly fat is very easy to get off.
Here is a reliable guide with 10 effective tips that will help to reduce belly fat by simple changes in the routine.
1. Avoid foods that contain trans fats
Trans fats are a form of unsaturated fat. They are notoriously unhealthy. Artificial trans fats may increase your risk of heart disease as it increases bad cholesterol without an increase in the level of good cholesterol. Partially hydrogenated vegetable oils are the largest source of trans fats in your diet because they’re cheap to manufacture and have a long shelf life.
To reduce belly fat, you need to avoid such vegetable oils and any such food containing trans fat. Even if you are not planning to reduce belly fat, keeping a check on the amount of trans fat and reducing it remains a healthy idea.
Food that contains trans fat- Baked goods, such as cakes, cookies and pies, Frozen pizza, Refrigerated dough, Fried foods.
2. Eat plenty of soluble fibre
Soluble fibre disintegrates in water to frame a gel-like material called viscous. It slows down how fast the stomach releases digested food into the gut and helps reduce the appetite. It can further help lower blood cholesterol and glucose levels.
Food that contains soluble fibre: Oats, beans, apple, carrots, barley
3. Avoid too much alcohol
Alcohol in limit has its benefits. However, alcohol consumption over a limit has a lot of drawbacks as alcohol affects the metabolism, which in turn stores carbs and fats during the process in the body.
Reduce alcohol consumption to a limit or avoid it completely to reduce belly fat in an accelerated manner.
4. Consume a diet high in protein
This plays a role of significance while it comes to reducing fat or weight. Protein is the most important nutrient of all. It increases metabolism which helps in the burning of calories in the body.
In addition to this, it also helps in reducing the appetite and makes you feel full thus you ultimately consume fewer calories than before.
Food that contains protein meat, dairy products, nuts, legumes, eggs
5. Avoid sugary foods
Sugary foods have been a major reason for fat accumulation in the body. They offer a high amount of sugar and minimal or no nutrients to the body. Consuming sugar can cause an increase in the blood sugar level and cause hyperglycemia which in turn can cause harm to your body, including fat gain. It also leaves less margin for your healthy diet in your routine.
You should avoid consuming much sugar and include protein and fibre in your diet to reduce belly fat or any other fat.
6. Take plenty of sound sleep
Lack of sleep increases levels of a hunger hormone called ghrelin and decreased levels of the fullness hormone called leptin, leading to overeating, and thus you can gain more weight and fat.
To keep these hormones at a level, one should sleep for at least 7 hours a day. With sleep, we recommend a healthy and sound sleep.
7. Include apple cider vinegar in the diet
Apple cider vinegar helps in reducing blood sugar levels and enhances satiety. Take 15-30 ML of apple cider vinegar and dilute it in some water.
8. Consume fewer Carbohydrates
Consuming fewer carbohydrates reduces the appetite. A low-carb diet is intended to cause the body to burn stored fat for energy, which leads to weight loss.
9. Exercise, Exercise, and Exercise
Add some cardio to your routine to increase the process of fat burning all the way faster. All you need is consistency for better and sooner results.
Effective exercises include walking, running, jogging, and swimming.
10. Control over stressing
While stressing, the body produces a hormone called cortisol. This increases the appetite. This can cause cravings for sweet and salty foods.
An excess of cortisol can also decrease testosterone level, which in turn reduces the muscle mass and slows down the capacity of the body to burn calories.