Rules to lose belly fat; Read to know more

Belly fat, known as the most stubborn type of fat accumulation, presents a significant health hazard to individuals. Despite the numerous attempts made by people to discover instant solutions through online searches for ‘how to reduce belly fat quickly’, there are no shortcuts to eliminating the visceral fat that often surrounds internal organs and hinders metabolism, leading to a wide range of lifestyle diseases.

The issue of belly fat is not exclusive to individuals who are obese; even those with an ideal BMI may struggle with belly fat and encounter similar long-term health risks. The sole approach to combat this health concern is by gradually adopting healthy lifestyle practices that effectively eradicate belly fat.

Making small changes to your daily routine can have a significant impact on reducing stubborn fat. Adjusting your sleep schedule to become an early riser and consuming a nutritious breakfast are just a few examples. If you have neglected important nutrients such as Omega-3 fatty acids, protein, nuts, and fish, it’s time to incorporate them into your diet for long-term health benefits. To achieve a flatter stomach, it’s crucial to eliminate sugary snacks and refined grains from your diet.

Belly fat, also known as visceral body fat, refers to the fat that is stored inside the abdomen, surrounding the organs such as the liver and intestines. It is commonly referred to as abdominal fat and is considered to be the most hazardous type of fat. Individuals with an apple-shaped body tend to have more abdominal fat, which is associated with a higher risk of health problems compared to other body types.

In the case of an individual who is slim but has excess fat around their belly, they may still be at a higher risk for various health issues such as cardiovascular disease, type 2 diabetes, metabolic syndrome, liver disease, and cancer. This is due to the fact that having a larger waist circumference or more visceral fat can increase the likelihood of developing these conditions, even if the person is not technically considered overweight.

The accumulation of belly fat, also known as visceral fat, occurs within the abdominal cavity and fills the gaps between organs. This fat hinders our metabolism, leading to insulin resistance and consequently raising blood sugar levels, thereby increasing the likelihood of developing type 2 diabetes.

What causes an increase in visceral fat? The accumulation of visceral fat in the body is primarily caused by an imbalance between calorie intake and calorie expenditure, which can be influenced by factors such as reduced physical activity or a sedentary lifestyle. The distribution of fat storage in different areas of the body, such as the belly or hips, can vary depending on an individual’s body type or genetic predisposition.

The risk of developing belly fat differs between men and women. As women age, particularly after menopause, they have a higher likelihood of accumulating visceral fat in their abdomen, even without gaining weight. On the other hand, for men, factors such as age and genetics contribute to the development of visceral fat. Additionally, excessive alcohol consumption can also contribute to the accumulation of belly fat in men.

To determine if you have visceral body fat, you can simply measure your waist circumference. According to WHO guidelines for Asian populations, women with a waist circumference of 80 cm or more and men with a waist circumference of 90 cm or more are at an increased risk for non-communicable diseases.

To reduce visceral or belly fat, it is important to focus on maintaining a healthy diet and engaging in regular exercise. Here are some effective strategies to achieve this:

1. Minimize your intake of sugar and sugary products such as desserts, sweets, aerated beverages, squashes, cookies, candies, and cakes. These items are often high in calories and contribute to the accumulation of belly fat.

2. Reduce your consumption of processed instant foods. Instead, opt for healthier snacks like makhana (fox nuts), fruits, or yogurt when hunger strikes. These options provide nutrients and are lower in unhealthy fats and sugars.

3. Limit your intake of simple carbohydrates. Avoid foods like bread, biscuits, white rice, maida (refined wheat flour), and products made from maida. Instead, choose food items that contain whole grains, are high in fiber, and have a low sugar content.

4. Consume more fibre. Add more fruits and vegetables, whole grains, salad to your diet. They will help improve satiety and keep you fuller for longer.

5. Incorporate healthy lean proteins in your diet like dals, tofu, chicken, low fat milk etc. Version 1: Ensure that your diet includes healthy, lean proteins such as dals, tofu, chicken, and low-fat milk. These foods will provide your body with essential nutrients and help you maintain a healthy weight.

6. Do not skip breakfast. Make sure your breakfast includes proteins and has enough fibre.

7. Increase your intake of omega-3 fatty acids by incorporating foods such as mustard oil, nuts, and fish into your diet for a healthier lifestyle.

8. Make sure to engage in physical activity for a minimum of 30 minutes each day. Opt for cardio exercises like brisk walking, cycling, swimming, Zumba, aerobics, or participating in sports. Additionally, consider including abdominal strengthening exercises to tone your muscles. You may also want to explore the benefits of practicing Yoga and performing Surya namaskar on a daily basis.

9. Don’t forget to spend some time in the morning sun to rejuvenate yourself.