REDUCE BELLY FAT: Causes, Exercise & Tips.

 

Excess weight that develops over time around the centre of the body, also called visceral fat is known as belly fat. Studies have shown that an increased amount of belly fat is associated with an increased risk of heart disease and type 2 diabetes, some cancers and early death too. 

Two measurements, waist circumference and waist to hip ratio have been used by researchers to identify those with increased belly fat.

Causes of belly fat :-

Some people with perfect BMI, but having excess belly fat, also faced increased risk of above health problems. Here are some potential reasons for the accumulation of excessive belly fat.

1. Beverages - 

Studies have shown a link between high sugar intake and excess belly fat. This is mainly due to extra refined sugar added during processing. While excess sugar in any form can be harmful, sugar-sweetened beverages are especially problematic.

2. Stress & Cortisol - 

Cortisol is a hormone that's essential for survival. It is produced by the adrenal glands and is known as a “stress hormone” because it helps your body to mount a stress response. Unfortunately, it can lead to weight gain when produced in excess, especially in the abdominal region. In many people, stress drives overeating which also one of the main reasons of developing belly fat.

3. Alcohol - 

Alcohol can have both healthful and harmful effects. When consumed in moderate amounts especially as Red wine, it may lower your risk of heart attacks and strokes. However, high alcohol intake may lead to inflammation, liver disease and other health problems. Studies have shown that alcohol suppresses fat burning and that excess calories from alcohol are partly stored as belly fat.

4. Inactivity - 

Sedentary lifestyle is one of the biggest risk factors of poor health and belly fat. Over the past few decades people have generally become less active. This has likely played a role in the rising rates of obesity, belly fat and including abdominal obesity. A major survey from 1988 to 2010 in the US found that there was a significant increase in  inactivity due to rising technology, which also causes abdominal fat.

5. Genetics - 

Genes play a major role in obesity risk for stop it appears that the tendency to store fat in the abdomen is partly influenced by the genetics. This includes the gene for the receptor that regulates cortisol and the gene that codes for the the receptor, which regulates calorie intake and weight.

Tips for reducing belly fat :-

For reducing belly fat the most important thing is to continue a planned routine. However the following tips can help reduce the the accumulation of fat in the abdominal region:

1. Eat a high protein diet - 

Protein is an extremely important nutrient for weight management. High protein intake increases your metabolic rate and helps you to retain muscle mass during weight loss. Many observational studies show that people who eat more protein tends to have less abdominal fat than those who eat a lower protein diet.

Good protein sources are meat, fish, dairy products, eggs, beans, etc.

2. 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 study showed that women who slept less than 5 hours per night were significantly more likely to gain weight then those who slept 7 hours or more per night.

3. Drink green tea -

Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appeared to boost metabolism. Several studies have suggested that EGCG may help you you in losing belly fat. The effect may be strengthened when green tea consumption is combined with exercise.

4. Replace some of your cooking            fats with coconut oil - 

Coconut oil is one of the healthiest fats you can eat. Studies have shown that the medium chain fats in coconut oil may boost metabolism and decrease the amount of fat used for in response to high calorie intake. It it may also be helpful in in abdominal fat loss. Also keep in mind that coconut oil is high in calories. Instead of adding extra fat to your diet, replace some of the fat already eating with coconut oil.

5. Cut your carbs - 

Reducing your carbohydrate intake can be very beneficial for losing fat, including abdominal fat. Diets with under 50 grams of carbohydrates per day cause belly fat loss. You don't have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs mein improve metabolic health and reduce belly fat for stop. In one famous heart study, people with highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains.

Exercises for reducing belly fat :- 

Exercises are mandatory for almost each and every journey to weight loss. Exercises that specifically target the abdominal area would go a long way helping reduce belly fat. Here are some exercises that you can do to lose belly fat.

1. Crunches - 

Start my lying down flat with your knees bent and your feet it on the ground. Lift your hands and then place them behind head or keep them across on the chest. Inhale deeply. As you lift the upper torso off the floor, you should exhale. Again inhale when you get back down and then exhale as you come up.

2. Bicycle exercise - 

Lie on the mat, or on the floor and keep your hands either behind your head or by your side just like you would for crunches. Lift put your legs of the ground and bend them at the knees. Bring the right knee close to the chest while keeping the left leg down. Take the right leg down and bring the left leg towards the chest. Alternately bend your knees as if you are using a bicycle.

3. Side crunches - 

Set yourself up for a twist crunch coma all parts of the body in the same position as that was crunch. Then when doing the crunch, tilt your legs on the same side as your shoulders. Beginners should aim for two to three sets of side crunches with 10 repetitions in each set. Set a Focal point to look at when doing the crunches so you maintain the distance between your chin and chest.

4. Lunge twist - 

You need to stand up with your legs            hip-width apart. Your knees should be slightly bent. Now left both your hands in front of you, making sure they are aligned with your shoulders and keeping them parallel on the ground. Get into a lunge position with your left foot forward. Now, twist your upper body to the left with your torso. Perform same on opposite sides.

5. The stomach vaccum - 

Start by standing up straight with your feet shoulder-width apart. Now breathe in through your nose slowly, exhale through your mouth so there is no air left in your lungs. Suck in your belly button as far as possible now hold is position for roughly 20 seconds if you are going to continue in hairs and exhales full stop breathe in while releasing your stomach to repeat the process. Do this exercise 5 times before taking a break.

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