Your body appears slightly rounder in the full-length mirror, or your favorite pair of jeans seems to have shrunk around the waist.
For most of us, belly fat seems to creep up with age, and without you realize it, it can make you more vulnerable to serious health dangers.
The American Heart Association states that fat concentrated around the midsection can result in heart attacks and strokes, along with various other health issues.
But unfortunately there is no special gem that reduces belly fat (no matter what the informercials may say) that means reducing your body weight will also reduce your waistline.
On top of this, they also give practical insights and actions you can take to combat this problem.
A brief guide to abdominal fat and how to fight them:
Understanding Belly Fat
More health complications are associated with excess weight in the belly region, or specifically central obesity, which is the storage of visceral fat.
Deep within the abdominal cavity and surrounding organs is visceral fat, the type of fat that releases proteins and hormones that trigger inflammation, which can in turn, damage arteries and impact sugar and fat metabolism, says Dr. Evelina Grayver, a cardiologist at Northwell Health in Manhasset, New York.
And those with a healthy weight can still have health problems if they have an unhealthy distribution of fat.
Other factors, including gender, weight and age, can also affect the likelihood of having extra belly fat.
Abdominal fat distribution is common in men and those over 40 years of age, and post-menopausal women often see increases in weight around the middle, says Dr. Jessica Cutler, a bariatric surgeon with the Maryland Bariatric Center at Mercy Medical Center in Baltimore.
While there is no magic pill to target belly fat reduction, overall weight loss and reduction in waistline circumference can be assisted through various lifestyle changes.
9 Effective Methods to Tackle Belly Fat
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Reduce Processed Foods
Limit eating processed foods with sugar and refined carbs as the bulk of this food is sugar due to its nutrients being reduced and the fiber content being lost.
Avoid white bread/pasta, crackers, cookies, and sugary beverages.
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Embrace the Mediterranean Diet
Some studies have indicated that adopting the Mediterranean diet can help lower central obesity or belly fat, Patricia Araujo, a registered dietitian at Northwestern Medicine in Chicago, Illinois, told Reuters Health.
The DASH diet is a heart-healthy eating pattern that features fresh foods and leans proteins in proper portions. You should consume the next:
– Fresh fruits
– Vegetables
– Whole-grain bread and pasta
– Olive oil
– Nuts and seeds
– Fish and seafood
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Practice Portion Control
Tracking food portions and calorie intake is extremely important. You do not need to go over the details of measuring every single meal but you must account for the amount that you are eating.
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Avoid Unhealthy Fats
Avoid saturated fats from red meat, butter, and processed foods
But not all fats are that bad 2Omega-3 fatty acids present in fish (salmon, herring, mackerell) can also help reduce visceral fat.
Consuming 2-3 fatty fish servings on your weekly food plan is ideal for reducing liver and belly fat and also, adds Dr. Grayver.
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Stay Active
Doing cardio exercise every day keeps the person active, which helps in reducing belly fat. The CDC pushes a minimum of 150 minutes of moderate-intensity exercise every week for adults, which works out to be about 30 minutes a day, 5 days a week.
Exercises such as brisk walking, cycling, dancing, rowing, swimming, or group fitness classes. Whatever cardio you enjoy – keep this up so you stay motivated.
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Experiment with HIIT
High-intensity interval Training (HIIT) and interval training are workouts consisting of short bursts of pushing yourself followed by light/moderate movements, then resting.
They claim that high-intensity interval Training Is the Best Way to Get Rid of Belly Fat Studies show which style workout routines can help in controlling weight as well.
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Incorporate Strength Training
The secret behind belly fat loss with strength training exercises lies in the fact that they boost metabolism and burn calories, which is important in weight gain.
To build muscle, you can either use hand weights or resistance bands, or practice bodyweight exercises, like push-ups, squats, and planks.
However, spot exercises like sit-ups will only strengthen your abs; they won’t get rid of your belly fat.
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Opt for Colorful Foods
Make sure your meals contain potent, colorful vegetables and some leafy green. According to Dr. Grayver, consuming these foods may also switch off fat-storage genes.
In addition, they are among the best foods to help fill up your plate and provide fiber, which can prevent too much body fat from being deposited.
Eat plenty of fiber from beans, grains, seeds, fruits, and vegetables.
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Monitor Beverage Consumption
Limit your consumption of sweet drinks such as soda and fruit juice, these are a high source of calories and contribute to excess calorie intake.
The brain processes calories from liquids differently than those from solids, so one could end up consuming more total calories that way, Dr. Grayver adds.
Alcohol is not necessarily off-limits but it is important to be careful if you are consuming any as it is known to be full of empty calories and can halt your fat burning processes.
To blast that belly fat, speak to your doctor, and obtain an eating plan and exercise recommendations just for you.
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