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4 Steps to Beat Belly Fat (INFOGRAPHICS)

by Rishabh

Today, to match up with the fast paced lifestyle of the world, we try to work as hard as possible. With increased amount of stress, workload and junk food, we forget to keep in check with the fat that accumulates in our bodies. It is not that only obese people have to deal with issues related to fat. Everyone has to deal with fat when it comes to the belly. Belly fat is more like a nightmare for all of us. Yes! The fact is that every individual has some belly fat, even if they have a flat belly. This fat is deep under the skin, known as visceral fat. While some belly fat is normal, too much of belly fat has the potential to affect the health.

To know your belly fat, measure the circumference around your waist. This can be estimated by using a simple measuring tape at home. As per studies, waist size above 40 inches (102 cm) in men and 35 inches (88 cm) in women is what it would be called visceral obesity. Visceral obesity is excessive fat accumulation around the organs within the abdominal cavity. The amount of visceral fat you have depends partly on your genes, and partly on your lifestyle, which says if you are active or not.

To begin with, it is important to keep the body active. Even if you are thin, make sure you switch your body to active mode to cut down the excessive fat from your body. We make it easier for you with this blog. Here are the four key ways of controlling belly fat.

Belly Fat

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1. Exercise

Undoubtedly, the most effective way of reducing the belly fat is exercise. Vigorous exercise plays an important role in trimming all the fat of the body, including visceral fat.

Begin with 30 minutes exercise for at least 5 days a week. You can choose between gyming, brisk walking, jogging, zumba, badminton or soccer.  Walking counts, as long as it’s brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual. It helps to slow down the visceral fat you have gained through the months.

The key is to work hard in order to sweat more and pump up the heart rate. As you get in the flow, you can increase your speed and time of exercise.  It is important to speed up the exercise so as to get positive and quick results for your body.

It is not always important to take professional training at the gym. All you need to do is, understand your body and work hard to protect its health.

2. Diet

No, we don’t promise you with a magic diet for your belly fat. There is no diet which can kill the belly fat just in a few seconds. However, preparing a healthy diet as per your type of body and then following it constantly for a particular period of time can help you in losing weight quickly.

It is important to keep in mind that when we start losing weight through any diet, our belly fat vanishes at first.

Start with adding a dose of fiber to your diet. As per a research, those who eat 10 grams of soluble fiber per day, without making any other diet changes build up less visceral fat over time as compared to others. 10 grams of fiber is equal to eating a cup of green peas, two small apples, or half-cup of pinto beans. If nothing else, you can at least switch to high fiber bread, which helps a lot in maintaining your weight over time.

3. Sleep

Yes! Sleep is one of the most effective ways of reducing the belly fat. It is important to get the right amount of sleep for controlling the belly fat. As per a study, people who sleep for 6 to 7 hours per night gain less fat as compared to those who sleep for 5 hours or more than 8 hours per night.

Leptin and ghrelin are hormones which play an important role in killing belly fat. While leptin helps in regulating the energy levels of the body and keeps the appetite low, ghrelin stimulates hunger. So, those who sleep more have reduced ghrelin and increased leptin level in the body. This helps in maintaining the appetite throughout the day.

Though sleep is not given much importance in terms of fitness and weigh management, it is plays a key role in completing the entire picture of weight loss.

4. Stress Management

While everyone has some stress or the other in the hustle and bustle of today’s lifestyle, it is immensely important to manage the stress in the correct manner.

To handle stress you can indulge in activities like meditation, exercise, relaxed holiday with friends and family and counseling. All these activities make an individual healthier and add to their positive attitude towards life.

Surely, this is not much if we really need to reduce our belly fat. If not all simultaneously, you can at least begin with one of these four things. Of all the four ways, exercise is the most effective one and comes with immediate results and benefits as it deals with different issues of the body at one time like stress and obesity. So, when are you starting with mission no-more-belly-fat?

Author Bio:

Tanya is a travel writer; shutterbug and foodie who loves to explore different places.  Coming from a journalism and photography background, she is always curious to know about travel spots which offer her picturesque sights and lip-smacking food. She keeps penning down and capturing her travel experiences and loves to share them with all. She wishes to travel across the globe in the years to come.

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