How to lose belly fat

A large waistline not only makes your clothes feel tight but is linked to a higher risk of heart disease, diabetes, and even cancer. Though it can be difficult to lose fat in this area, there are some things you can do to reduce excess abdominal fat and get healthier.

What is belly fat

Some fat is right under your skin, while other fat, named visceral fat, is deep inside the organs like the heart, lungs, and liver. It is the fat that protects your organs from sudden shocks, but too much of it may cause a series of problems: heart disease, high blood pressure, type 2 diabetes, dementia, and cancers like breast cancer and colon cancer.

Visceral fat is not exclusive to people who are overweight, thin people can have it, too. Because visceral fat is associated with lifestyle, if you take control of your diet but didn’t exercise, you are more likely to have excess visceral fat.

How to lose belly fat

1. 1.Exercise

Exercise can reduce the circulating level of insulin, which signals the body to hang on to fat, and cause accumulation of visceral fat in the liver and other organs.

30 minutes of moderate exercise a day can help you lose belly fat. Walking, gardening, jogging, playing soccer, etc. It doesn’t have to be in the gym. For the long term, your exercise should be stepped up gradually, in order to torch belly fat.

2. 2.Diet

When you lose weight on any diet, belly fat usually comes first. Soluble fiber can help, because it helps to slow down food and keep you feel full, so you naturally eat less. Also, research suggests that 10 grams of soluble fiber per day could decrease belly fat gain by 3.7% over a 5-year period. Food high in soluble fiber includes avocados, legumes, brussels sprouts, and blackberries.

3. 3.Sleep

Sleep is vital in keeping your overall health. According to the research, people who sleep for less than 5 hours per night are more likely to gain weight than those who sleep around 7 hours. In addition, you need to take care of your sleep quality, which plays a part in weight control.

4. 4.Stress

Stress can also make you gain belly fat by stimulating the production of cortisol, a stress hormone that can increase appetite and drive abdominal fat storage. To solve this, you can do some relaxing activities like meditating, exercising, and getting counseling. That makes you well-prepared for body control.