Here Is How To Lose Belly Fat in Few Weeks Having lots of fat in the abdominal area is strongly linked to diseases like type 2 diabetes and heart disease.
This might sound shocking but Everyone has some belly fat, even people who have flat abs.
How Much Belly Fat Do You Have?
The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there’s a much simpler, low-cost way to check. Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level. For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man.
Having a “pear shape” — bigger hips and thighs — is considered safer than an “apple shape,” which describes a wider waistline.
Do Thin People Have It (Belly Fat) Too?
Truth is belly Fat Knows No stature So Even if you’re thin, you can still have too much visceral fat, How much you have is partly about your genes, and partly about your lifestyle, especially how active you are Visceral fat likes inactivity. In one study, thin people who watched their diets but didn’t exercise were more likely to have too much visceral fat.
Easy Steps for Getting Rid Belly Fat
There are few keys steps to lose belly fat:
Eating more protein is a great long-term strategy to reduce belly fat
Protein is the most important macronutrient when it comes to losing weight.
It has been shown to reduce cravings by 60%, boost metabolism by 80–100 calories per day and help you eat up to 441 fewer calories per day.
If weight loss is your goal, then adding protein is perhaps the single most effective change you can make to your diet.
Not only will it help you lose, it also helps you avoid re-gaining weight if you ever decide to abandon your weight loss efforts
Reduce Your Stress Levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage (19Trusted Source, What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle
To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
Don’t Eat a Lot of Sugary Foods (Reduce Your Sugar Intake)
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity and fatty liver disease
Observational studies show a relationship between high sugar intake and increased abdominal fat
When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat
Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly and liver
Keep Track Your Food Intake and Exercise
Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key. Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been shown to be beneficial for weight loss.
In addition, food-tracking tools help you see your intake of protein, carbs, fiber and micronutrients. Many also allow you to record your exercise and physical activity.
Do away with stress and anything related:
Everyone has stress. How you handle it matters,The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself.
“If you could only afford the time to do one of these things,”
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Exercise is very effective at reducing belly fat
It is among the best things you can do if you want to live a long, healthy life and avoid disease. Listing all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appear to be effective at reducing belly fat.
Shively says, “exercise probably has the most immediate benefits, because it gets at both obesity and stress.”
Get Plenty of Restful Sleep
Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.
A 16-year study in more than 68,000 women found that those who slept less than five hours per night were significantly more likely to gain weight than those who slept seven hours or more per night ,The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat.
“when you’re lacking sleep, your body overproduces the appetite-stimulating hormone ghrelin, and under-produces leptin, which tells you when you’re full.” Getting proper shut-eye — the National Sleep Foundation says seven to nine hours is best, though it varies per person
There are no magic solutions to losing belly fat.
Weight loss always requires some effort, commitment and perseverance on your behalf.
Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose the extra pounds around your waist.