Lack of sleep is responsible for metabolic and endocrine alterations, along with a reduction in glucose tolerance. The quality of sleep is as essential as the total duration of your bedtime. Sleep apnea, where breathing stops intermittently at night, has also been linked to excess visceral fat.Ī minimum of 7 hours of quality sleep every night is a must to keep one’s fat gain under control. People who don’t get enough of it tend to gain more weight. Sleep affects various aspects of one’s health, including belly fat accumulation. Regular exercise also is ideal for weight maintenance after weight loss. That said, it is ideal to consult a personal fitness trainer before getting started on high-intensity resistance training. In addition to cardio, resistance training can further help with fat loss too. The basic recommendation of workout duration is 150 min/week of moderate-intensity exercise, however, it is directly proportional to gender, age and even BMI. While that may have been proven by various studies, the results are varied regarding the intensity of exercise necessary. #4 Workout regularlyĬardio or aerobic exercises are an effective way to reduce belly fat. The effect of the antioxidants in green tea may be strengthened when its consumption is combined with exercise.
#3 Drink Green TeaĪ very healthy beverage, green tea contains the antioxidant epigallocatechin gallate (EGCG) that appears to boost metabolism. While there’s no need to give it up altogether, limiting the amount of alcohol consumed regularly is a must. Cutting back on it may help reduce one’s waist size. One way alcohol can negatively impact your body is by increasing the risk of abdominal obesity. While alcohol can have health benefits when consumed in limited amounts, it can be seriously harmful if consumed in excess. Soluble fibre is found in peas, beans, apples, carrots.
#How to lose belly fat full#
This type of fibre promotes weight loss since it helps you feel full for a longer time, thereby preventing unnecessary food intake. Soluble fibre forms a gel with water that slows down food as it passes through your digestive system. However, the following tips can help reduce the accumulation of fat in the abdominal region: In order to reduce tummy fat, one needs to follow a well planned routine.
Genetics: Similar to genes playing a major role in increased obesity risk, genetics may be partly responsible for the tendency of the body to store fat in the abdomen area. While stress drives overeating, cortisol causes the excess calories to be stored as fat in the belly. Stress: Cortisol, commonly called the ‘stress hormone’, is produced by the adrenal glands in stressful situations. A study showed that people who performed resistance training or aerobic exercise for a year after losing weight were able to prevent abdominal fat gain, while those who did not exercise faced a 25-38% increase in belly fat. Sedentary lifestyle: One’s activity levels also play a major role in the accumulation of belly fat. Studies have linked the excessive consumption of alcohol to an increase in belly fat, with one study finding that men who consumed more than 3 drinks a day were 80% more likely to have excess body fat. While excess sugar in any form can be harmful, sugar-sweetened beverages are especially problematic.Īlcohol: Another possible cause for sudden belly fat gain is alcohol. This is mainly due to the extra refined sugar added during processing. Sugary food and beverages: Studies have shown a link between high sugar intake and excess belly fat. Here are a few potential reasons for the accumulation of excessive belly fat: Table of Contents:Ĭontrary to popular belief, people with a normal body mass index(BMI), but having excess belly fat, also face increased risk of the above health problems. However, we look at what one can do to reduce belly fat. That said, spot reduction is not a practice that is recommended by HealthifyMe. This fat can be harmful to the body but proper measures can be taken to reduce belly fat.
Belly fat is the visceral fat surrounding the liver and other organs in the abdomen, close to the portal vein that carries blood to the liver.