Beneath the abdominal muscles lies visceral fat, commonly referred to as belly fat. Unlike subcutaneous fat, this type of fat is stored around the internal organs and metabolized differently.
The effects of belly fat extend beyond aesthetics and hinder the ability to wear desired clothing and obtain desired dates, as it poses a serious threat to long-term health. Even a small amount of visceral fat can produce excess hormones and chemicals that negatively impact almost every organ.
Belly fat is linked to numerous health problems, including weakened bones, high blood pressure, increased mortality rate, inflammation, cardiovascular and metabolic disease, type 2 diabetes, and several other illnesses. Unfortunately, there is no easy way to lose belly fat; weight loss is the only effective way to combat it.
To lose weight effectively and get rid of belly fat, one must make dietary and exercise changes. Below are nine safe and effective tips to get started on your journey towards shedding belly fat and achieving a healthier body.
Consistent adherence to these tips can lead to significant changes in a short amount of time.
1. Eat only when you’re hungry
Stop when you are no longer hungry, not full, not satisfied, just not hungry anymore. And remember, when you eat, chew slowly—this should help prevent you from overeating.
2. Don’t reach for snacks right away when you feel hungry
Drink a glass of water instead when you feel hungry—chances are you are dehydrated and not really hungry.
3. Eat many small meals throughout the day
Stay away from large 3 main meals a day. This helps to regulate your blood sugar and energy levels, which in turn helps you steer your body away from accumulating extra fat in your body.
4. Eat foods with plenty of fiber
Eat more fresh fruits and vegetables. They’ll help you feel fuller and you’ll less likely be hungry between meals.
5. Eat dinner at least three hours before going to bed
Your body digests food better when you are sitting or standing upright. Eating late at night can cause poor digestion and affect your blood sugar levels, which can lead to poor sleep quality and late night snacking.
6. Avoid processed and packaged foods.
Instead, eat whole foods that provide adequate vitamins and minerals. Empty calories in junk foods, like potato chips, leave you feeling hungry. Also try to cut sweet, fried, and high-fat foods—they do nothing but make you dehydrated and fat.
Try adding the following foods to your diet, which will aid in your weight loss: sugar-free yogurt, oats, coconut oil, nuts, chicken breast and lean cuts of beef, cayenne pepper, salmon, avocado, eggs, and green vegetables.
7. Include interval training in your workouts
Step up your workout and push yourself to your own edge. While all exercise is helpful, it may be especially beneficial to engage in high-intensity interval training (HIIT) at least a few times per week. HIIT involves periods of intense exercise followed by short periods of rest.
Researchers found that HIIT was more effective than moderate-intensity continuous training in reducing belly fat in women who were predisposed to Type 2 diabetes.
8. Get at least eight hours of sleep every night
This will help you feel energized throughout the day. When you’re tired, you may be more tempted to reach for unhealthy foods and you’ll have more frequent hunger pangs.