Excess abdominal fat, otherwise known as visceral fat, has endangered so many lives today.
It has led to the situation where people no longer perform their daily activities as they ought to, but the good news is that you can better your abdominal fat.
Below are the tips which can help you better excess abdominal fat.
1. Mind what you eat
To better excess abdominal fat, the first thing to do is to be mindful of what you eat. The foods we eat contribute about 70 percent of abdominal fat.
Therefore to reduce our calories, all we need to do is eat more fruits, vegetable whole-grain, beef, fish, and other healthy foods daily.
Avoid all forms of processed food or food that contains trans fats. Examples of this type of food with this kind of fat are margarine, spread, soybean oil, etc.
2. Reduce alcoholic intake
Alcohol can make your stomach feel bloated. Too much consumption of alcohol leads to obesity which is too much fat storage around the waist.
Alcohol causes stomach fat in four ways and causes the body’s inability to burn fat because it is high in kilojoules.
Again, excessive intake of alcohol enlarges the visceral fat area and increases plasma and rogenicity.
To better our stomach fat, all we have to do is to stay away from alcohol, or we will minimize the way we take it.
For instance, if you usually take six bottles of alcoholic drinks a day, reduce it to two or even one bottles.
3. Drink water often
Water helps to flush away some toxins substance in the body. Drinking water regularly helps one lose weight by making you feel full.
Again, it aids in digestion, boosts metabolism, and allows your body to burn fat as fast as possible.
To reduce excess abdominal weight, women should drink about 2.7 liters of water per day while men should drink 3.7 liters of water, and it will go a long way to better excess abdominal fat.
4. Lift weights
Weight lifting goes a long way in reducing and bettering abdominal fat. It builds lean muscle mass that causes you to burn down fat.
Weight lifting, also known as strength is training, is vital because it preserves, gains muscle mass, and decreases visceral fat.
The visceral fat is inside your internal organs, and to get rid of this abdominal fat and regain your shape, give weight lifting a try and see the result.
5. Avoid any form of stress.
Stress causes an excessive release of cortisol and insulin, creating lipoprotein lipase, an enzyme that stores fat.
When the body keeps accumulating the fat-storing enzyme, the more your stomach keeps increasing because the fat rests around the waistline.
Again, high cortisol levels increase appetite and drive abdominal fat storage.
In other to reduce belly fat, engage in pleasurable activities that relieve stress. You can as well watch movies in other to rest.
6. Ensure to get quality sleep daily
Having plenty of restful sleep helps to trim down abdominal fat. When one sleeps very well, the person loses many calories, which solely depends on the basal metabolic rate.
When you sleep eight and a half hours per night, you stand to lose more fat weight than tried participants who only sleep for five and a half hours.
Findings from recent scientific research prove that individuals who do not get enough sleep tend to gain more weight, including abdominal fat.
7. Eat soluble fiber-rich foods.
Foods rich in soluble fiber reduce how the body absorbs fat, and it lowers blood cholesterol and aids the food passing through your digestive system.
Again, it aids weight loss by making one feel full and eating less food, thereby trimming down the fat the body gets from eating binging.
Most of the fruit and food that contains this soluble fiber are blackberries, legumes, avocados, Brussels, flax seeds, etc.
8. Minimize the way you take salt
You have to lower or, if possible, avoid the way you take salt if you want to rid excessive fat around the abdomen.
Regular consumption of too much salt causes water retention in the body, showing up on the scale as extra pounds.
High salt diets result in higher body fat, and this type of fat accumulates around your middle. It will be better if we minimize our intake of sodium.
9. Eat more protein diets.
Proteinous food, like oats, milk, broccoli, cottage cheese, egg, beans, etc., is an essential nutrient for weight management.
Taking more protein food increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.
Protein raises the metabolic rate and helps one to retain muscles mass during weight loss. For one who wants to reduce abdominal fat, try as much to eat proteinous food often.
10. Indulge in abdominal muscles workout
Abdominal exercises are strength exercises that affect the abdominal muscles, colloquially known as the stomach muscles or abs.
Anterolateral abdominal consists of four muscles: the rectus abdomens, internal oblique, external, and transverse abdominal.
Some of these exercises include bicycle crunches, captains chair exercise, crunches on an exercise ball, and many others. Practice this workout and see yourself reducing excess belly fat.
11. Practice circuit training
Circuit training combines six or more exercises performed with short rest periods for a set number: this exercise targets strength-building and muscular endurance.
The circuit training includes the consecutive series of timed exercises performed one after the other with varying amounts of rest between each activity.
Some simple circuit training ones can easily do include squats, push-ups, sit-ups, squats, chin-ups, and lunges.
Once you embark on this exercise, it will better your abdominal fat.
12. Avoid sugary food
Excess sugar causes one to pack weight because of the high-calorie contents. Again, high sugar diets contribute to prolonged elevated blood sugar, insulin resistance, and leptin resistance, linked to weight gain and excess body fat.
Sugar also contains fructose, which has been linked to several chronic diseases when consumed in excess.
Therefore, if you seek to lose viscera fat, it’s essential to know that you should take sugary foods at minimal rates, even the ones considered natural sugar.
13. Use coconut oil as opposed to unhealthy fats.
Coconut oil is very healthy, more than some of our cooking oil. Coconut oil contains fatly acids that reduce appetite and increase fat burning. It also helps in weight loss.
Also, reduce abdominal fat, visceral fat, and lodges in the abdominal cavity and around your organs.
In other to balance your excess abdominal fat, try using coconut oil for cooking.
14. Eat fatty fish every week.
The fatly fish contains omega-three fatty acids, which have various potential health benefits; omega 3 helps one lose inches and shed body fat.
Fish oil builds muscles by burning wanted fats in the body. Some foods rich in omega-three fatty acids are salmon, herring, sardines, mackerel, anchovies, and many others.
15. Include apple cider vinegar in your diet
Apple cider, also called cider vinegar, is an extract from fermented apple juice, and it is suitable for salad dressing, marinades vinaigrettes, food preservatives, and chutneys.
We get the juice by crushing apples then squeezing out the juice. In several studies, Apple cider vinegar is viral in the natural health community as it contains acetic acid, which reduces abdominal fat storage.
What exercise burns the belly fat?
Crunches exercise is the best exercise burns belly fat effectively. You can complete a set of crunches by lying flat with your knees bent and your feet on the ground.
Gradually raise your hands, and then position them at the back of your head.
Can belly fat reduce in 7 days?
Yes, you can reduce your belly fat between seven days, but it all depends on how serious you are about it. Just make it your daily habit to exercise and eat the proper diet, and it will reduce.
Can one reduce belly fat through cycling exercise?
Cycling can help reduce belly fat, but it may take a while before you start seeing the result.
Studies show that regular cycling might enhance overall fat loss and promote a healthy weight.
To reduce overall belly fat, practice moderate-intensity aerobic exercise, such as cycling either indoor or outdoor. It is practical to lower belly fat.
Can fasting reduce belly fat?
Fasting goes a long way to reduce belly fat, especially the 24 hours fast once or twice a week.
Another consists of fasting every day is done 16 hours before eating anything for the day.
This method includes eating for only 8 hours a day and then fasting for the rest of 16 hours. People who engage in this exercise experience a 4-7% decrease in abdominal fat within 6-24 weeks
Excess abdominal fat is straightforward to reduce if only we follow the lay-down principles stipulated for that.
Please stay clear of all foods and activities that lead to it, and also engage ourselves with healthy exercise, which helps to curtail the menace of excess belly fat.
Finally, remember to avoid excessive salt and foods that contribute to weight gain and shun all stressful activities.