Abdominal fat is one of the most common complaints among men and women. Belly fat not only causes your clothes to fit tight, but it is also dangerous and has been linked to several diseases, including heart disease, high blood pressure, cancer, and diabetes. Losing excess weight in the stomach area can be difficult; however, it is possible when you know the steps to take to decrease excess weight in your midsection.
Keep track of your calories and nutrients
In order to lose weight, you must consume fewer calories than your body burns in a day. This calorie deficit is the first step towards losing unwanted abdominal fat. A food tracking app or a food diary can help you keep track of the number of calories you consume as well as the types of foods that you have consumed.
One of the most important things when it comes to weight loss is to ensure you are getting the appropriate nutrients your body needs for optimal health. When your body is properly fueled, it is able to provide you with the energy you need for increased physical activity. One of the best ways to ensure you are properly fueling your body is to follow a well-balanced diet and take a proven supplement like BioPharma supplements.
Dietary fiber, especially soluble fiber can help you lose weight naturally. When soluble fiber is consumed, it combines with water to create a thick gel. This gel slows digestion and improves the absorption of vital nutrients.
Studies have shown that eating a fiber rich diet can reduce weight in the stomach area. On average, increased fiber consumption can decrease your calorie consumption by about 10 percent, which can result in weight loss of about 5 pounds over a 4 month period.
Intermittent fasting has been a successful weight loss method. There are many types of fasts that can be used to reduce weight in the midsection. Unlike traditional fasting methods, intermittent fasting cycles between not eating and eating. This type of fast does not regulate what you should eat; instead, it regulates when you should eat.
Common fasting methods involve fasting for 16 hours and then eating for 8. Another option is fasting for a 24 hour period twice a week. When choosing a fasting plan, choose one that will work for you. Then, before beginning, talk with your doctor to ensure you are healthy enough to fast intermittently.
Stress can trigger cortisol production, which can increase your appetite and increase the amount of fat stored in the abdominal region. Reducing stress will lower your stress levels naturally and decrease the amount of cortisol produced by the adrenal glands.
There are a number of stress reduction techniques that can help reduce your stress and combat excess weight in the stomach region. One of the best stress relief techniques to incorporate into your day to day life is yoga. Yoga not only reduces stress and decreases cortisol levels, but also strengthens your core muscles.
The importance of sleep
Quality sleep is an essential part of your weight loss efforts. If you are not getting a full night of restful sleep, all of your efforts to lose weight can be sabotaged. Not getting a full night's sleep has been linked to an increased BMI and larger weight circumference. Sleep deprivation can increase your appetite, cause poor dietary choices, and decrease your metabolism.
Sleep support supplements are designed to reset your circadian rhythms, promote rest and relaxation, and help you get to sleep sooner and stay asleep longer. In addition to this, practicing good sleep hygiene that includes going to bed at the same time each night and getting up at the same time each day. Lower your bedroom temperature, use light blocking shades and curtains, and if needed, a white noise machine.
Reduce or eliminate your alcohol consumption
Small amounts of alcohol provide a number of health benefits; however, overconsumption can cause increased central obesity, also known as excess belly fat. Reducing your alcohol consumption may reduce your waist size.
Limiting yourself to no more than one alcoholic beverage per day can help reduce excess fat in your midsection. Drinking more than one drink, even if you only drink occasionally, can increase tummy weight.
Feast on fish
Fatty fish like anchovies, herring, mackerel, salmon, and sardines, are packed with omega-3 fatty acids. These healthy fatty acids reduce inflammation and protect from a variety of diseases, including cardiovascular disease, high blood pressure, metabolic syndrome, diabetes, and liver disease.
Studies have shown that the omega 3 fatty acids found in fish, plant oils, and a variety of nuts and seeds can help reduce the effects of fatty liver disease. Furthermore, fatty fish and other omega 3 rich foods reduce visceral fat, which is the fat found in the abdominal cavity.
Avoid sugary foods
Excess sugar consumption has been linked to several diseases, including fatty liver disease, type 2 diabetes, heart disease, and obesity. When you consume excess sugar, it can overwhelm your liver and cause it to turn the excess calories into abdominal fat.
In the beginning, it can seem impossible to avoid sugar. However, it is possible. Begin by cutting out sugar sweetened drinks like colas, fruit juices, and sports drinks. Next, avoid processed foods. Instead, opt for whole foods, including plenty of fruits and vegetables, lean proteins, and healthy fats.
Daily physical activity works to reduce excess weight in the tummy area in several ways. First, exercise increases your metabolism. When your metabolism is ramped up, your body will naturally burn more calories. In addition to this, daily exercise reduces the amount of insulin circulating through the body. Excess insulin can cause the body to store fat rather than use it for energy.
You should seek to get at least 30 to 60 minutes of moderate intensity to vigorous intensity exercise at least 5 days per week. When you exercise, you need to get your heart pumping. Some of the exercises to include in your daily routine are swimming, cycling, weight lifting. HIT exercises, and walking/jogging.
Probiotics are beneficial bacteria found in fermented foods, including yogurt, kimchi, and sauerkraut. In addition to these foods, you can purchase a probiotic supplement. Probiotics offer numerous benefits, including improving gut health, enhancing the immune system, and weight regulation.
Researchers have found that different strains of probiotics can impact your weight loss efforts. For example, probiotics in the Lactobacillus family can help decrease weight in the tummy area, while others improve immunity better. For maximum benefits, choose a probiotic supplement that contains several types and strains of bacteria and fermented foods often.
Excess belly fat plagues men and women of all ages. This type of fat is dangerous and can lead to a number of chronic health conditions, including insulin resistance, type 2 diabetes, hypertension, cardiovascular disease, and metabolic syndrome. Eating a healthy diet, getting plenty of exercise, getting at least 7 hours of sleep each night, and taking supplements can help reduce the weight around your midsection and improve your overall health.