7 uncomplicated ways to lose belly fat, based on science
Obesity is one of the most complex issues, which is facing the world today. The United States is supposed to be the most obese nation in the world today. It is estimated, that around seventy million people are chronically obese in the country out of a total population of around 350 million. Both men and women are equally obese, which shows, that this disease has spared no one. Overall, the statistic is shocking, which states that forty percent of the American population is obese.
One of the most worrying aspects of obesity is the presence of belly fat. There is a major type of obesity, known as visceral fat, which is a major risk factor. This fat acts as a catalyst for heart disease, Type 2 diabetes, respectively. Doctors and scientists, often use Body Mass Index( BMI ), for classifying weight and predicting metabolic disease risk. Strangely, it has been found, that many thin individuals often have an excess belly. Now, let us list out the simplest and the most popular ways, by which you can lose belly fat, which are given below.
1) You should consume lots of soluble fiber
All physicians and doctors, state that you must take lots of soluble fiber. This absorbs water and makes a gel, that slows down the speed of the food, as it goes through the digestive system. The reason, being that you feel full, and you eat naturally. The number of calories, which you acquire from your food, is also much lower. There are lots of foods, which are an excellent source of soluble fiber, which are mentioned below.
2) Avoid consuming excess alcohol
While scientific studies have proved, that a small amount of alcohol is truly beneficial, excess alcohol consumption is detrimental to your health. Your belly fat will greatly increase, if you drink too much, since, lots of fat is accumulated around the waist. You should seriously limit the amount of alcohol, which you consume, to remove belly fat.
3) Never consume food that contains trans fats.
In countries like India, consumption of trans fats is a serious issue and a major cause of obesity and belly fat. Trans fats are made by pumping hydrogen into unsaturated fats, like ghee and soyabean oil. The trans fats are found in margarine, spread, and are also added to packaged foods, and lots of food producers are not using them now. These fats are also linked to heart disease, inflammation, gain in fat in the abdomen in animal studies and also in observations, and insulin resistance. If you purchase any food item, then you will often find that it is mentioned as partially hydrogenated fats.
4) You must consume a high protein diet
This is one of the most important ways, by which you can reduce belly fat. For good weight management, protein is a very important nutrient. Once, you take lots of proteins, then the fullness hormone pyy is released, which reduces appetite and leads to fullness. Having lots of proteins increases your metabolic rate and assists you to retain your muscle mass while experiencing loss of weight. Always, ensure that you always take lots of proteins, in every meal, such as
5) Never consume foods having lots of sugar
Sugary foods are one of the primary culprits, which leads to a lot of belly fat. The reason being, that sugar contains fructose, which is the principal factor behind many chronic diseases, such as obesity, heart disease, fatty liver disease, and Type 2 diabetes respectively. One of the most common misconceptions is that it is only refined sugar, which leads to fat in the belly. Even natural sweeteners such as honey should be consumed in fewer quantities.
6) Reduce your intake of carbohydrates
It is perhaps a very commonly known fact, that carbohydrates increase your belly fat. If you consume food, which has less than fifty grams of carbohydrates, then it will lead to fat loss, in excess weight, people with type 2 diabetes.
7) Perform aerobic exercise
For reducing belly fat, one very effective way, is to perform aerobic exercise regularly. This leads to the burning of calories and enhancing your health.