If you have a large waistline despite of not weighing much, then you need to take stock because belly fat is detrimental to your health. As a woman, it is easier to gain excess abdominal fat. Medical research has proven that women contain higher levels of an enzyme-linked to vitamin A that causes them to gain more visceral fat than men. Belly fat or visceral fat as it is medically known is dangerous and can lead to health issues such as diabetes and cardiac problems.
If you really want to commit yourself to lose fat then WheeBuzz shows you 5 steps to reduce that belly fat.
1. Believe It Or Not, Lack of Sleep Contributes To Fat Gain
Your body is adapted to a particular natural biorhythm that enables it to sleep at night and work during the day. Upsetting this biorhythm increases appetite. Tiredness produces Ghrelin the hunger hormone. This increases your taste for sugar. A regular pattern of sleeping and awaking regulates the levels of a hormone called Cortisol. Upsetting cortisol levels, in turn, causes irregular levels of insulin. Such a situation can have serious effects on your immune system leading to chronic disease and the accumulation of abdominal fat. Get a minimum of 7 hours of quality. Sleep every night.
2. Stay Away From Sugar
Sugar is perhaps the biggest culprit in causing belly fat. Nutrition is 75% of your problem where belly fat is concerned. Keep away from these unhealthy carbohydrates such as fast foods, carbonated drinks and sweets. Consume more of protein and fibre derived from veggies and fruits
Sugar is metabolized in the liver as fructose and glucose. while glucose is used for energy, increased levels of fructose are stored as belly fat. You need to stay away from the following
- Carbonated drinks
- Packaged fruit juice
- Refined sugar added to beverages
- Sport drinks
- Sweets and chocolates, cakes etc
There are a number of health drinks that contain added sugar so always check the labels for sugar levels. One huge piece of advice. Cinnamon is a good blood sugar stabilizer. Add a bit of cinnamon to your morning coffee or bowl of cereal.
3. Make Sure You Get adequate Vitamin C
If you didn’t know this, Vitamin c or ascorbic has the power to reduce fat. Stress is also a big culprit of spiking cortisol. Vit C counteracts such conditions and keeps cortisol under control. Moreover, all forms of acids form fruits namely citric acid also present in fruits such as pineapples, lemons, and oranges are rich in citric acid and vitamin C. drink a glass of lemon juice every day without sugar. Add a piece of cinnamon if you’d like.
4. Increase Protein, Fiber and Healthy Fat Foods. Drink Green Tea
It’s common for most health advisors to advocate the use of protein. This is common knowledge that protein can help you build muscle and reduce belly fat, but more important is to consume healthy fats that will increase your good cholesterol or LDL. Such fats are known as Omega 3 fatty acids and are sourced from fish, peanuts, walnuts, soya and avocados to name a few good sources of protein are meat, milk, eggs, beans pulses, gram flour.
To get good sources of fibre to eat plenty of grains, cereals fruits and green leafy vegetables. Incidentally, veggies lie celery are excellent for consumption as they help you maintain a great dietary pattern to lose weight, fibre isn’t digestible in the body as a result, though they keep you full they are not retained as fat in the body. However, fibre provides several health benefits for the body. To get the best effect, drink two cups of green tea daily. Green tea contains fat-burning properties as well as an antioxidant for better health.
5. Anaerobic exercises
The best point has been saved for the last. Exercise is imperative when you’re trying to lose fat. Now just regular exercise may not help you get rid of fat. You need to scour for information to get the right sort of exercise routine that will focus on your abdominal fat.
Exercises Guaranteed To Reduce Your Belly Fat
Bicycle Machine Training
The Reverse Crunch
The Vertical Leg Crunch
Exercise Ball Crunch
Following these tips will guarantee you a reduction in belly fat. However, it all depends on you and the biggest actor of all is dedication and commitment.