How to Lose Belly Fats the Healthy Way
Two types of fat surround the abdominal area: subcutaneous and visceral. Subcutaneous fat is that which lies between your abdominal wall and skin. Visceral fat is that surrounding the organs in your abdominal area. When fat deposits around this area increase, it is unhealthy. Belly fats are largely responsible for several health problems like heart disorders. Therefore, it is important to lose abdominal fat the healthy way. Here are some factors that can help reduce belly fat:
Control fat intake
Limit the amount of fat you consume in a day. This will go a long way in helping reduce belly fat. Ideally, the fat in your diet should not comprise of more than 10% of the total amount of fibre you consume in a day. Saturated fatty acids should make up only a small portion of this amount. This means that food items like ice-creams, cakes and candies should be avoided. Also, stay away from edible items that contain hydrogenated fat. Dairy products with high fat content, red meat and processed food should also be avoided.
Plan your diet
Have a planned diet in place when trying to lose belly fats. With a planned diet you will have control over the food items you consume and the quantities in which you consume them. Plan your diet based on your body type, weight and daily calorie requirements. You can do this either by taking the help of a dietician or by consulting diet books. Ensure that your diet includes ample amount of vegetables and fruits. As these foods have high water content, consuming them raw in salads or fruit bowls will make you feel relatively full.
Sleep adequately
Adequate sleep is another factor that can help lose weight. Sleep for 7 to 8 hours at night because during sleep your body produces leptin - a hormone that reduces appetite. On staying awake, your body produces gherlin - a hormone that can increase your craving for sugar. This can then lead to overeating, which can result in large sugar deposits around your belly, thus increasing belly fats. Also, your body may experience increased stress responses when deprived of sleep. This may cause an increase in the production of cortisol - a hormone linked to obesity.
Two types of fat surround the abdominal area: subcutaneous and visceral. Subcutaneous fat is that which lies between your abdominal wall and skin. Visceral fat is that surrounding the organs in your abdominal area. When fat deposits around this area increase, it is unhealthy. Belly fats are largely responsible for several health problems like heart disorders. Therefore, it is important to lose abdominal fat the healthy way. Here are some factors that can help reduce belly fat:
Control fat intake
Limit the amount of fat you consume in a day. This will go a long way in helping reduce belly fat. Ideally, the fat in your diet should not comprise of more than 10% of the total amount of fibre you consume in a day. Saturated fatty acids should make up only a small portion of this amount. This means that food items like ice-creams, cakes and candies should be avoided. Also, stay away from edible items that contain hydrogenated fat. Dairy products with high fat content, red meat and processed food should also be avoided.
Plan your diet
Have a planned diet in place when trying to lose belly fats. With a planned diet you will have control over the food items you consume and the quantities in which you consume them. Plan your diet based on your body type, weight and daily calorie requirements. You can do this either by taking the help of a dietician or by consulting diet books. Ensure that your diet includes ample amount of vegetables and fruits. As these foods have high water content, consuming them raw in salads or fruit bowls will make you feel relatively full.
Sleep adequately
Adequate sleep is another factor that can help lose weight. Sleep for 7 to 8 hours at night because during sleep your body produces leptin - a hormone that reduces appetite. On staying awake, your body produces gherlin - a hormone that can increase your craving for sugar. This can then lead to overeating, which can result in large sugar deposits around your belly, thus increasing belly fats. Also, your body may experience increased stress responses when deprived of sleep. This may cause an increase in the production of cortisol - a hormone linked to obesity.
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