Losing weight, in general, can be a tough task but when it comes specifically to belly fat it gets a lot harder. Obesity or fatness, generally, can be hazardous to the physical as well mental well-being of a person. Some of the common physical health risks related to belly fat can be Type 2 Diabetes, coronary heart disease, etc. In terms of mental health, a person may develop low self-esteem, self-hatred, depression, etc. If you are somebody who is facing difficulties in reducing your belly fat, don’t worry, we have got you covered. Here are 8 ways to reduce belly fat.
Consume soluble fiber
Studies have shown that soluble fiber can benefit in reducing fats. It absorbs water and forms gel, which slows down the food during digestion. Soluble fibers make you feel full, thus reducing the consumption of food. Some sources of soluble fiber are legumes, avocado, brussels sprouts, etc.
Avoid heavy consumption of alcohol
Though, it is said that consuming alcohol in limited quantities can be good for one’s health, too much consumption of alcohol is linked as a factor that can increase belly fat. Giving up alcohol at once can be a task but cutting it off slowly can surely help.
Try to reduce stress
As much as it is believed that stress can cause weight loss, it is also true that stress can contribute to gaining belly fat. Stress hormones, also known as cortisol, are produced by the adrenal gland which can trigger belly fat. Therefore, it is advisable to indulge in pleasurable activities which reduce stress.
Cut down on sugar to reduce belly fat
Intake of too much sugar is associated with diseases like Type 2 Diabetes, fatty liver, obesity, etc. According to some research, the more sugar you consume, the more likely you are to gain belly fat. Hence, it is advisable to replace sugar with healthier sweeteners like honey, stevia, coconut sugar, etc.
Follow a high protein diet to reduce belly fat
Eating high-protein food can release PYY hormones. These hormones can make one feel full and satiated. One should include meat, fish, whey protein, and beans in their diet as they are high in protein which can be an important nutrient in belly fat loss.
Proper peaceful sleep
Irregular and improper sleep cycles are associated with the gaining of visceral fat. Studies have shown that people who function on 5 hours or less of sleep tend to be more obese as compared to those who take a minimum of 7 to 8 hours of sleep.
Exercise to reduce belly fat
As obvious as it may sound, exercising regularly can go a long way in reducing fat. Right from something as simple as walking for 10 mins to dancing or hitting the gym for an hour or so, indulging in physical activity is the key.
Include probiotic food or supplements in the diet
Certain studies have shown that some bacterias can influence your body and can help in reducing fat. Including curd and buttermilk in the daily diet could be helpful.
In a nutshell, there is no secret formula that can help in reducing belly fat. It will take a balance of diet, exercise, and a healthy lifestyle that will eventually contribute to achieving the results.