Abdominal Obesity in Lifestyle!
A bitter truth about our diet and lifestyle is to get a belly fat or paunch. It is a return gift due to our irregular lifestyle and wrong eating habits. Why lose belly fat? In medical terms, the Abdominal obesity has always been of major concern as it is one of the trickiest areas to lose fat from. The abdominal obesity, stomach fat or simply belly fat, can be a disaster for an individual because it increases the risk to many health ailments. It can hamper confidence, that leads to withdrawal tendency and reflects on social interactions. It is a myth that one can lose stomach fat by simply doing ab crunches every day. In reality, achieving a flat stomach takes the actual hard effort and also a range of factors like diet, exercise, rest, hydration, and so on. To put in simpler words, its a process of lifestyle change.
Abdominal obesity is preventable by following these 5 easy steps. Boost your self-esteem with these home remedies and tips.
Protein and Fibre intake
When it comes to losing weight, protein is the macronutrient that does the work. The most effective change to reduce obesity is adding protein to the diet. A study revealed that quantity and quality of protein consumed were inversely proportional to fat deposition. Therefore intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat, dairy products and whole grains is essential. Also, it lowers the useless cravings by 60%, boosts metabolism by 80-100 calories and makes to 441 fewer calories per day.
Fibres lessen obesity, mostly the soluble and viscous fibres. Dietary fibre decreases the belly fat, induces digestion causing major improvements in metabolism. The best sources of fibre are vegetables, fruits, legumes and cereals like oats. Research showed that an additional 14 grams of fibre a day result in a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months.
To lead a healthy lifestyle and live long one must take up the habit of exercising daily. If building a six-pack was easy almost everyone would have flat abs. Certainly, the midsection obesity doesn’t wipe away overnight but exercises help one to stay fit and reduce the extra fats steadily. To get rid of abdominal obesity aerobic exercises (walking, running, swimming, etc) has been shown to cause major reductions in belly fat in various surveys. Daily exercises are one of the significant ways to minimize belly fat. It can also reduce inflammation, blood sugar levels along with the other metabolic abnormalities associated with central obesity.
Avoid sugar/sugar-sweetened drinks
Undoubtedly the consumption of added sugar is very unhealthy. It becomes a primary driver of belly fat accumulation and turns harmful to the body if not in check. It promotes belly fat and liver fat, which leads to insulin resistance and cause other metabolic problems. Refined sugar when taken, the liver gets overloaded with fructose and is forced to turn it all into baggy fats.
Liquid sugar is even worse which are present in sweetened beverages. Sweetened drinks and other beverages are linked to a 60% increased risk of obesity in children, per each daily serving. It includes all kind of marketed health foods, soft drinks fruit juices and various high-sugar athletes drinks.
Carbless diet can be a very good appetite killer and they make lose weight rapidly. Research claims that low-carb diets are distinctly effective in removing fat around the belly region, near the organs and in the liver. In the first place, this has to be a long-term strategy for maintaining the flat stomach. When the protein intake is high, merely avoiding the refined carbs (white loaves of bread, pasta, etc) would suffice. 50 grams of carbs per day will put your body into ketosis, killing your appetite and body fats will start burning primarily for fuel. They can have life-saving effects in type 2 diabetics besides just weight loss.
Track your diet
“Prevention is better than cure”, we all know this old phrase but do we really apply this to our own lives? Due to our dynamic lifestyle, we often ignore to figure out what we eat. We just feed our need, overlooking the biological clock, the right kind of metabolism and hence end up complaining. For anyone who is firm enough to change things, tracking diet for a while is absolutely essential. It can be done by maintaining a diet chart, using calorie calculator, free online tools and tracker are there for assistance. Also cooking your foods in coconut oil would be of help in cutting obesity. Some studies suggest that 30 ml (about 2 tablespoons) of coconut oil a day reduces belly fat slightly.
For how long are you going to hide that paunch? Let’s not run away from the problem and, instead, face it head on! So now you can finally flaunt a well-toned stomach.