Abdominal obesity – fight that belly fat and stay fit
Are you someone who looks like this?
Are you someone who yearns to fit into that outfit you’ve always loved? Or you want to get married and look fit for that special someone. Then you probably are searching for the quickest way to lose belly fat. But there’s no shortcut to losing belly fat and methods that focus on spot reduction are ineffective, to say the least.
It’s not all hopeless though, because we have found the most effective way to burn belly fat. But before that let us understand what causes abdominal obesity in the first place.
What causes belly fat?
Abdominal obesity is more than just a physical anomaly. Research suggests that belly fat is associated with type 2 diabetes and heart diseases. There are reasons that cause excessive storage of fat in your belly, reasons like poor diet, medical conditions, no/less exercise, stress, and more.
Eating too much or too little is not a diet. A diet that is not nutrient-rich is not the diet you should continue. Lack of essential proteins, fibers, and unprocessed starchy carbs is the key to belly fat growth.
Eating a lot of sweet products:
‘‘Kuch meetha ho jaaye” is only as good as it sounds in the advertisements. If you are a person with a sweet tooth, you are not only prone to abdominal obesity but diabetes too. Sweet products like candy, cakes, soft drinks, and fruit juices are adulterated with added sugars, which can cause excessive abdominal fat. Apart from obesity, added sugars can cause diabetes and high blood pressure.
Not exercising enough:
We live in a fast world, where we have less time to spend on our health. Constantly sitting in one place, eating and lack of exercise is a potent combination for obesity.
Someone who is consistently stressed can face many bodily issues, which also include abdominal obesity. Stress can become a major catalyst for disrupted health. Excessive eating can be a coping mechanism for stress in many people, but it has side effects.
Poor lifestyle choices:
We are constantly on the move, many people study, work late in the night, or go clubbing after hours. Poor lifestyle choices like bad sleep timings, sleeping less than required, and oversleeping can cause abdominal fat to show. This paired with poor eating and no exercise results in obesity.
How to deal with abdominal obesity?
One can get rid of abdominal fat with some dedication and some effort. Let us take a look at some ways to get rid of the excessive fat in the body.
Include soluble fibers in your diet:
A diet with soluble fibers is one of the best way to lose belly fat. Soluble fibers are known to absorb water and form a gel that slows down food as it passes through the digestive tract. These fibers can act as the most effective way to burn fat. Foods such as avocados, Brussels sprouts, flax seeds, shirataki, and legumes are known to fight belly fat.
Work on your stress:
Your work is important but so is your body! Make sure that if you have stress it is addressed properly. Taking proper consultation and therapy will help in reducing stress and in turn belly fat. Stress triggers the Adrenal glands to produce cortisol, as a mechanism against the stressor.
Cardio exercises/General exercises:
If you are looking to lose belly fat gain muscles, it’s probably time you stop procrastinating and work out. Exercises help strengthen the heart and also are the best way to lose belly fat.
Reduce carbohydrate intake:
Reducing carb intake will help in losing excessive fat from the body. Unprocessed starchy carbs in place of refined carbs can reduce belly fat by a long margin. Unprocessed starchy carbs are found in foods such as spinach, beans, multigrain bread, barley, brown rice, and lentils.
Reduce alcohol intake:
Work hard and party harder’ is good until it starts taking a toll on your health especially if your partying involves a lot of alcohol. In extremely small amounts alcohol can have health benefits, but in large amounts, it can have extremely bad implications on the body.
Cutting back or completely giving up on alcohol will keep you away from liver problems in the future.
Get proper sleep:
Partying all night is only good till you are in the prime of your health. As you start getting older, your body becomes less capable of late-night amusements. Getting proper sleep is one way to avoid having excess fat stored in the belly.
Medical treatments for weight loss:
There is a plethora of medical surgeries available for weight loss. Medical procedures can have side effects and can also be extremely costly. Though one can always consult a certified doctor for any such procedures that you intend to go ahead with.
It is better to take precautions than cure. Abdominal obesity occurs only when someone is careless about their health. Certain medical conditions can cause your body to store excessive fats and it is always better to consult a doctor in such situations. With some dedication and effort, it is possible to get rid of abdominal obesity.