Reduce belly fat: Eat a balanced diet, sleep properly and other expert tips to lose weight

Belly fat, or visceral fat, is fat that is located beneath the abdominal walls covering the liver, pancreas, intestines, and several other reproductive and digestive organs. In contrast to subcutaneous fat, which is more bearable, visceral fat is more dangerous as it predisposes one to various health threats, such as heart attacks, type 2 diabetes, hypertension, and some other forms of cancer. Chances are high that one carries excessive visceral fat due to the unhealthy lifestyle or how they choose to live. However, all visceral fat can be reduced through lifestyle alteration or modification alone. It is possible to eliminate visceral fat by adopting a better diet, taking part in exercise frequently, controlling stress levels, and having adequate rest.

Below are ten effective strategies on how to lose visceral fat, which are intended to help you become healthier, slimmer, and better proportioned, according to Harshil Narang, a Mumbai-based physical trainer.

• One must follow a balanced diet

A balanced diet consumed with sufficient vegetables, fruits, lean meat, and good fats will assist in trimming down visceral fats. Concentrate on legumes and more especially whole grains, which are high in fibre, since they will help in appetite control and the prevention of fat deposition.

• Refined carbs and sugars are to be cut down

Refined carbs (for example, white bread and buns) and sweet foods lead to the accumulation of fats, especially in the belly region. Limit the amount intake of shakes candies and processed foods containing excessive levels of carbohydrates to bring down levels of visceral fat.

• Adding protein to one’s diet is important

Protein is a key nutritional component in muscle growth and in increasing the metabolic rate that enhances body fat burning as well. Sources of protein such as eggs, fish, beans, and lean meats should be taken more frequently.

• Engage in physical activities regularly

One of the highly efficient means of reducing visceral fat levels is engaging in physical activities. Half an hour of aerobic exercises such as walking or cycling and even strength training exercises concentrate on burning fat deposits. One should strive to do this at least five days a week for a total of combined active work/minimum of 150 minutes a week.

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• Experiment with high-intensity interval training

These workouts include several repetitions of intense movement with short rest periods in between. This is a great exercise not only due to the effort that is put into it but also how fast it burns most of the visceral fat.

• Improve sleep

Also, sleep deprivation has been observed to promote weight gain and visceral fat accumulation. Most adults need 7 to 9 hours of good quality sleep because when one sleeps well, it helps to keep cortisol and insulin levels in check and control fat deposition in the body.

• Stress management

If we talk about prolonged stress, increases levels of a hormone called cortisol, which contributes to storing fats in the abdomen area. Therefore, do such activities where you can relieve the stress or engage in activities or hobbies that keep you stress-free to avoid excessive accumulation of fat.

• Restrict alcohol intake

Excessive drinking will in most cases result in the accumulation of more visceral fat. Reducing alcohol consumption or drinking moderately can help prevent the occurrence of abdominal fat and enhance one’s health.

• Water is important

Taking enough water aids in diet management by enhancing metabolism and preventing excessive intake by creating a satiety effect. However, maintaining adequate levels of water in the body has other benefits as well, such as enhancing digestive and energy levels, which helps in reducing fat.

• Keep adequate records

Carry a food and exercise log or use a mobile device that has a nutrition and exercise tracker to record food and activity. This will assist with abiding by the program and achieving long-term weight loss objectives. This will result in a decrease of visceral fat in dangerous areas, making you look better and feel healthier.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.