How to Reduce Belly Fat: Diet Plan, Tips and Exercises

How to Reduce Belly Fat: Diet Plan, Tips and Exercises

Exercises to Reduce Belly Fat

Workout is a key part of almost every weight loss journey. Exercises that specifically target the abdominal area would go a long way in helping reduce belly fat. Here are 4 exercises that you can do to lose 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. This fat can be harmful to the body but proper measures can be taken to reduce belly fat. That said, spot reduction is not a practice that is recommended by Healthy Me. However, we look at what one can do to reduce belly fat

Contrary to popular belief, people with a normal body mass index but having excess belly fat, also face increased risk of the above health problems. Here are a few potential reasons for the accumulation of excessive belly fat:

  • Sugary food and beverages: Studies have shown a link between high sugar intake and excess belly fat. This is mainly due to the extra refined sugar added during processing. While excess sugar in any form can be harmful, sugar-sweetened beverages are especially problematic.

Say no to sugar to reduce belly fat

  • Alcohol: Another possible cause for sudden belly fat gain is alcohol. 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.
  • Sedentary lifestyle: One’s activity levels also play a major role in the accumulation of belly fat. 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.
  • Stress: Cortisol, commonly called the ‘stress hormone’, is produced by the adrenal glands in stressful situations. While stress drives overeating, cortisol causes the excess calories to be stored as fat in the belly.
  • 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.

Tips to Reduce Belly Fat

In order to reduce tummy fat, one needs to follow a well planned routine. However, the following tips can help reduce the accumulation of fat in the abdominal region:

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Eat plenty of soluble fiber
Soluble fiber forms a gel with water that slows down food as it passes through your digestive system. This type of fiber promotes weight loss since it helps you feel full for a longer time, thereby preventing unnecessary food intake.

Avoid Alcohol
While alcohol can have health benefits when consumed in limited amounts, it can be seriously harmful if consumed in excess. One way alcohol can negatively impact your body is by increasing the risk of abdominal obesity. Cutting back on it may help reduce one’s waist size. While there’s no need to give it up altogether, limiting the amount of alcohol consumed regularly is a must.

Drink Green Tea
A very healthy beverage, green tea contains the antioxidant biotechnological gall ate  that appears to boost metabolism. The effect of the antioxidants in green tea may be strengthened when its consumption is combined with exercise.
green tea for metabolismWorkout regularly
Cardio or aerobic exercises are an effective way to reduce belly fat. While that may have been proven by various studies, the results are varied regarding the intensity of exercise necessary. In addition to cardio, resistance training can further help with fat loss too. That said, it is ideal to consult a personal fitness trainer before getting started on high-intensity resistance training.

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