HOW DO YOU LOSE BELLY FAT?

INTRODUCTION
Belly fat or in more scientific terms,abdominal fat is the condition when there is fat deposition around the waist and abdomen.
Although playfully called as dad bod in men or similar terms in women,abdominal fat can be of little danger than other types of fats.
Abdominal obesity is often linked with underlying cardiovascular diseases,metabolic diseases,vascular diseases etc.

RISK FACTORS OF ABDOMINAL FAT

Abdominal obesity is linked with many underlying diseases.Abdominal fat stands alone from other fat deposits as it's more inclined towards being visceral fat than subcutaneous fat.
Some of the risk factors related to abdominal fat are:

Diabetes
Research shows that there is a relationship between abdominal obesity and type 2 diabetes.The abnormal fat deposit around the belly can be a symptom of underlying insulin resistance as insulin is indirectly involved in adipose(fat)storage in our body.

Heart diseases
The link between heart disease and abdominal fat is proven by researchers.The abnormal belly fat can be linked with high cholesterol levels and possible heart block or atherosclerosis.

Obesity
The abnormal belly fat can be of obesity.It increases the risk factors such as possible heart disease,hypertension or other metabolic diseases.

Asthma
Increased belly fat will increase pressure on diaphragm thus pressurizing the lungs as well.This will result in asthma and other lower respiratory conditions.

Osteoarthritis
Increased belly fat will lead to increased body weight. This will exert pressure on joints like knee,ankle etc which will lead to earlier wear and tear of the joints and early onset of osteoarthritis.

CAUSES OF ABDOMINAL FAT

The common reason behind abdominal fat are:
Diet
Obesity
Alcohol consumption
Sedentary lifestyle
Hypothyroidism
Cushing syndrome
Metabolic disorders

DIAGNOSIS OF ABDOMINAL OBESITY
Abdominal circumference measurement
Blood sugar level
Waist-hip ratio measurement

HOW TO LOSE BELLY FAT?

Losing just the fat on belly is not possible.On spot fat reduction is a myth and an unhealthy practice.But the belly fat can be reduced by making better lifestyle choices and changes.

TIPS TO FOLLOW
Eat small meals every 3 to 4 hours through the day.
Avoid saturated or trans fats
Foods with low glycemic index(whole grains,whole fruits,non starchy vegetables,legumes)
Include complex carbohydrates
Avoid alcohol consumption
Avoid smoking
Include more protein in diet
Avoid processed food
Avoid over workout
Do not over tire
Eat food properly on time
Do not starve yourself
Drink plenty of water
Include fiber rich food in diet
Do not skip medication
Avoid fried food
Avoid fast food
FOODS TO INCLUDE
Carbohydrate- Make sure to include complex carbohydrate than simple carbohydrates in your food.Whole grains,non polished rice,oats,quinoa,barley etc
Proteins- Include more protein in your diet.Go for lean protein.The common good protein include-Legumes,egg,chicken.fish,paneer,tofu,nuts etc
Fats-Reduce trans fats and complex fats and prefer more simple fats indeed.These include-cheese,egg,yogurt,milk
Whole fruits-Take whole fruits than juices or canned ones.These include orange,watermelon,apple,peaches.pear etc
Vegetables-include non starchy vegetables in your diet.These include broccoli, cauliflower, carrots, spinach, tomatoes
Dairy-Prefer more non fat dairy options than full fat milk.Go for less processed food items. These include low fat milk,cheese,yogurt etc.
Water- Include plenty of water in your daily life
Fibre rich food-These help in digestion and proper assimilation of glucose in body.These include oats,apple,banana.carrot.beetroot,spinach etc

FOODS TO AVOID
High carb food and drinks-sugary drinks,canned foods,soda etc
Sugar containing juice
Processed food
Trans fat foods
Fast food
Fried foods
Food high in sodium
Polished rice
White pasta
Heavy foods
Alcohol
Starchy vegetables-white potatoes, corn, and peas
Bakery items-cookies,cakes.cream
Full fat milk and cheese
Packaged energy drinks
Undercooked meat

EXERCISES TO HELP REDUCTION IN BELLY FAT

Exercises will help you to lose whole body fat and strengthen your core to aid in weight loss and getting in shape.There is no magical exercise to reduce spot fat.
Crunches
Mountain climbing
Plank
Russian twist
Cycling
Bicycle crunches
Running
Walking

CLINICAL METHOD TO REDUCE BELLY FAT
NON SURGICAL METHODS-Non surgical fat removal methods include injections, ultrasound therapy, red light therapy, laser fat reduction, and cryolipolysis.

SURGICAL METHODS-Liposuction is a surgical procedure to remove excess fat from specific areas of the body. It is used on individuals who struggle with stubborn fat deposits resistant to diet and exercise.

SUMMARY

Belly fat or in more scientific terms,abdominal fat is the condition when there is fat deposition around the waist and abdomen.
Although playfully called as dad bod in men or similar terms in women,abdominal fat can be of little danger than other types of fats.
Abdominal obesity is often linked with underlying cardiovascular diseases,metabolic diseases,vascular diseases etc.Losing just the fat on belly is not possible.On spot fat reduction is a myth and an unhealthy practice.But the belly fat can be reduced by making better lifestyle choices and changes.

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My Name is Susan Tylor . I am a medical content writter . I write articles

This release was published on openPR.