Introduction:
It is indeed easy to reduce arrogant abdominal fat by following simple lifestyle modifications. Increased belly fat is believed to be associated with various systemic diseases such as diabetes, hypertension, heart disease, etc. The following are the common causes of abdominal belly fat.
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Stress.
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Desk-bound lifestyle.
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Physical inactivity.
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Poor diet and nutrition.
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Increased alcohol consumption.
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Poor sleep pattern.
What Are the Effective Measures to Reduce Abdominal Fat?
A. Drink Plenty of Water:
Water is primarily responsible for the various body’s metabolism. Generally, based on a person’s body weight, the ideal amount of water required in liters is body weight measured in kilograms divided by twenty. It is advised to drink one to two glasses of lukewarm water with a teaspoon of honey and a few drops of lemon juice early in the morning after waking up. The water should be taken in slow gulps.
For weight and fat loss, it is very important to stay hydrated. The importance of lukewarm water in fat loss is as follows:
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Helps to relieve constipation.
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Has zero calories.
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Acts as a natural hunger suppressant.
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Removes toxins from the body.
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Improves bowel movement.
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Helps in metabolism.
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Keeps the body hydrated while working out.
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Increases calorie burning.
It is recommended to avoid drinking water in the following circumstances:
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Just before going to bed, since it may interrupt sleep due to frequent urination.
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Drinking water while working out can hamper the body’s metabolism.
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While having meals. It is advised to drink lukewarm water 30 to 45 minutes before or after having a meal.
B. Eat More Raw Vegetables:
Vegetables like cucumber, carrot, tomato, etc., should be included in the diet. Just add a pinch of black salt and lemon juice for taste enhancement. It is recommended to eat at least a bowl of vegetable salad every day. Vegetable salads are rich in fiber. They lower blood cholesterol levels and are rich in antioxidants (vitamin C and vitamin E). Vegetable salads lower the daily intake of calories and are good for immunity.
C. Consume Good Fats:
Nuts are rich in healthy fats. Studies have shown that eating nuts aid in weight loss. Nuts that help in fat loss are almonds, cashew, walnuts, pistachios, and peanuts. Almonds and walnuts are a great source of healthy fat. Eating nuts on a regular basis can improve cardiac health. They are rich in antioxidants.
D. Try Low-Fat Dairy Products:
Toned milk, double-toned milk, and skimmed milk have low-fat content. These varieties of milk can be used to make low-fat curd or cottage cheese. Calcium and Vitamin D have been shown to burn more calories. Full cream milk has three percent more fat content than toned milk which has 1.5 percent of fat. One glass of full cream contains double the amount of fat as compared to toned milk. The benefits of milk are as follows:
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Rich in protein.
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Contains calcium and vitamin D.
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Maintains body fluid and electrolyte balance.
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Helps tissue building and repair.
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Improves bone density and prevents osteoporosis (a condition where bones become fragile and brittle, leading to fracture).
E. Avoid Junk Food:
Junk foods are low in nutrients and are mainly made of refined flour. Excessive intake of junk food on a daily basis can lead to:
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Increased levels of cholesterol.
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Fatty liver (non-alcoholic).
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Heart diseases.
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Fatigue.
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Hormonal and behavioral changes.
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Abdominal bloating.
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Gastroesophageal reflux disease (GERD) (a condition in which the contents of the stomach flow back to the food pipe).
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Irritable bowel syndrome (IBS) (a common intestinal disorder causing cramps, pain, and excess gas).
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Increased levels of sugar in the blood.
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Increased stress hormones.
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Kidney diseases.
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Type 2 diabetes.
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Increased risk of cancer.
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Headaches.
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Muscle pain.
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Weight gain.
Junk food includes burgers, pizza, french fries, chips, candies, cookies, cake, doughnuts, soft drinks, chocolates, etc. Junk food contains high levels of refined sugar and excessive amounts of salt. Sugar will increase the calorie count, whereas increased salt intake leads to water retention. Both will be a disadvantage in belly fat reduction.
Instead of refined sugar, one can use cane sugar, honey, maple syrup, stevia extracts (a plant-derived sugar substitute), and coconut palm sugar. Salt is used to make meals tastier and to satisfy our taste buds. Some alternatives to salt are Himalayan black salt and potassium-based low-sodium alternatives.
F. Avoid Using Refined Oils:
Refined oils contain trans-fats, which are harmful to health. Oil undergoes bleaching, hydrogenation, and other processes to make them edible and odorless. During this refining process, important nutrients are lost. Use unrefined mustard oil or clarified butter (ghee).
Mustard oil has the following benefits:
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It has monounsaturated fatty acids.
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Good for heart health.
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Good for skin-related conditions.
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Fights gastrointestinal infections.
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Reduces inflammation.
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Helps relieve cold and flu symptoms.
Clarified butter (ghee) has the following benefits:
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It is rich in essential amino acids.
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It contains omega-3 fatty acids.
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It improves gut health.
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It improves immunity.
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It is used in many Ayurvedic medicines.
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It contains Linoleic acid (an essential nutrient).
Olive oil, flaxseed oil, and zero-calorie cooking spray can be used as an alternative to refined vegetable oils.
G. Importance of Sleep:
Some clinical studies have shown that a reduction in sound sleep has a negative impact on fat loss. An adequate amount of sleep is necessary for fat loss. Abnormal sleeping patterns tend to interfere with the diet one is following and will lead to an increase in stress hormones. Sleep is an integral part of the fat loss program. It is advised to have a sound sleep of at least six to seven hours daily.
H. Consume Complex Carbohydrates and Protein:
High-protein diets have been found to prevent or treat obesity. Protein and complex carbohydrates can make one feel fuller for a longer time as compared to simple carbohydrates. Protein helps in muscle repair and growth. The protein content is high in egg whites, almonds, oats, chicken breast, cottage cheese, low-fat yogurt, broccoli, chickpeas, fish (tuna, salmon), lentils, peanuts, and soya chunks.
It is recommended to include complex carbohydrates in the diet rather than eating simple carbohydrates. Complex carbohydrates take more time to digest and feel full for longer. Include whole wheat, brown rice, oats, and sweet potatoes in the diet.
I. WorkOut:
In general, working out increases calorie expenditure and burns calories faster. Workouts include cardio and strength training exercises. Basic cardio exercises include jogging, running, swimming, cycling, etc. Basic strength training exercises include push-ups, squats, burpees, planks, and abdominal core strengthening exercises.
Conclusion:
Having abdominal belly fat can lead to various health issues. It is necessary to be committed and to show perseverance to reduce the arrogant belly fat. It might be difficult to reduce belly fat in some cases. However, by following the above-mentioned effective methods consistently, one can reduce belly fat faster. Stay fit and be active!
