Dear all, belly fat is not just a cosmetic concern, it can also be a health issue. The question of how to remove stomach fat is therefore a very important one that often lingers in the minds of many. It is strongly linked to diseases like type 2 diabetes and heart disease, therefore losing belly fat can have significant benefits for your health and wellbeing. We share with you 7 practical tips for belly fat reduction that is safe and easy to implement.
1. Exercise regularly
Physical activity is very helpful for burning abdominal fat. Exercise will help to reduce circulating levels of insulin which would otherwise send signals to the body to hang on to visceral fat deposit.
The amount of exercise required depends on your fat reduction goals. For most people, between 30-60 minutes of moderate to vigorous exercise nearly every day will be crucial for weight loss.
A combination of strength training and aerobic exercise will lead to the greatest decrease in visceral fat. A certified personal trainer can help you plan your resistance training (weight lifting) workouts, preserve and gain muscle mass. Aerobic exercise is also effective for losing belly fat and improving your health.
2. Eat fibre-rich foods
Dietary fibre is mostly indigestible plant matter which can help with weight loss. It is mostly the soluble and viscous fibres that will have an effect on your weight. These fibres bind water and slow down the movement of food through your digestive system. By slowing down the digestion and absorption of nutrients, the end result is a reduced appetite via a prolonged feeling of fullness.
Hence, soluble fibre is helpful for improving metabolic health and reducing the risk of certain diseases. Vegetables, fruits, legumes and whole oats are all ways to get your dose of soluble fibre. For instance, flax seeds, shirataki noodles, avocados, and blackberries.
3. Avoid sugary beverages and foods
Excess sugars contain large amounts of fructose and can lead to fat building up around the abdomen and liver. Fructose has been linked to chronic diseases when consumed in excess – for instance, type 2 diabetes, heart disease, belly fat, and fatty liver disease.
Sugar is actually half glucose and half fructose, but when you eat a lot of added sugar, the liver is overloaded with fructose and has to turn it into fat. Hence, excess sugar increases abdominal fat and liver fat, leading to insulin resistance and other related metabolic problems.
Sugar-sweetened drinks is especially harmful, as the brain does not recognize liquid calories in the same way as solid calories. When you drink sugar-sweetened beverages, you would end up eating more total calories. Hence, consider completely eliminating sugary drinks such as sugar-sweetened beverages, sugary sodas, high sugar sports drinks, and fruit juices. For food, read the labels to make sure that products don’t contain refined sugars.
4. Eat probiotic supplements or probiotic foods
Taking probiotic supplements can be great for promoting a healthy digestive system. Some beneficial gut bacteria may also promote weight loss, for instance, some members of the Lactobacillus family. If you are not sure which probiotic supplements to take for belly fat, do consult a doctor who can advise you accordingly on which supplement will work for you.
Probiotics are essentially live microorganisms that have health benefits when eaten. By improving the health of your gut, probiotics can reduce systemic inflammation and potentially fight against obesity. They may reduce the number of calories absorbed from food, by affecting hormones and protein levels which are related to appetite and fat storage.
5. Track your food intake
Being able to consume fewer calories than your body needs for weight maintenance is really important. Try keeping a food diary, or using an online food tracker or app which will help to monitor your calorie intake. Having a food tracking tool will help you to view your intake of carbs, protein, fibre, and micronutrients. Many apps will also allow you to record your exercise activity so you can track your progress in working out.
6. Choose a low-carb healthy eating plan
A low-carb approach actually involves learning better food choices without having to strictly count calories. Focusing on low carbs allow you to shift your focus away from problem foods. For instance, those that are high in carbs and sugar, with not much fibre. E.g. bread, soda, bagels. Instead, you can now focus on high protein and high fibre choices, for instance, healthy meats, beans, vegetables.
Simply replacing refined carbohydrates with unprocessed starchy carbs will be helpful for improving metabolic health and belly fat reduction.
7. Reduce your stress levels
Stress helps you gain belly fat by triggering the adrenal glands to produce cortisol. This is also known as the stress hormone. High cortisol levels can increase appetite and higher levels of abdominal fats being stored. For women who already have a large waist, they may tend to produce even more cortisol in response to stress. Hence, remember to stay calm and reduce stress levels while losing weight. Try activities like yoga and meditation on a regular basis which will be helpful, physically and psychologically.
Visit Eeva Medical Aesthetic Clinic Today
Rest assured that our doctors are well qualified with many years of experience in treating patients from all walks of life for clinical fat reduction treatment, with the latest up to date tools, techniques, and strategies. Chat with our medical team today to find out more about how you can kickstart your belly fat reduction journey, completely tailored to your needs, preference, budget, and lifestyle.