9 Tips to reduce belly fat!

         

Maintaining a flat belly does more
to make you look great—it can help you live a longer and healthier life. Excess
belly fat can affect your body health much more than your other body fat. Too
much belly fat — referred to as visceral fat is more likely to cause high blood
pressure, type 2 diabetes, heart disease, dementia, and certain cancers,
including breast cancer and colon cancer. Blood vessel functioning and sleep
quality is improved by burning belly fat. Belly fat is seriously harmful. One
should check his BMI and maintain it in the normal range between 18.5 to 24.9 (For
adults). Losing fat from this area can be difficult, but there are several
things you can do to reduce excess abdominal fat. You can also measure your
abdominal fat by measuring your waist with a tape measure. Every person has
some belly fat, even people who have flat abs, but having an excess of it is
detrimental to health.

Here are 9 tips
that will help you to reduce belly fat:

1.    
Exercise regularly:

Exercise is one of the best things you can do to increase your chances of
living a long, healthy life and avoiding disease. Not only can it reduce your risk of
cancer, stroke, diabetes, and heart attacks, but studies have shown that
physical activity can significantly improve the moods of patients with major
depressive disorders.

2.    
Drink water:

Have adequate water to flush away those toxins. This will give you dual
benefits of glowing skin and a flat tummy abdomen.

3.    
Avoid sugary food:

 Sugar contains fructose, which has
been linked to several chronic diseases when consumed in excess. These include
heart disease, type 2 diabetes, obesity, and fatty liver disease

4.    
Track what you eat:

Prefer low carb diet instead of a low-fat diet because it’s more efficient
in burning fat according to research.

5.    
Say NO to stress: Stressing and anxiety can cause the
over-production of a certain hormone called cortisol, which encourages weight
gain about the belly area. So try to keep yourself cool!

6.    
Eat more protein:

According to healthline.com “Research shows protein can reduce cravings
by 60%, boost metabolism by 80–100 calories per day, and help you eat up to 441
fewer calories per day”

7.    
Eat fiber-rich foods:

A diet containing fiber is indigestible and helps in reducing weight.

8.    
Not Sit too much: If your work is of a kind that you
have to sit the whole day, spare some time to do movement activities. Just do your
best to move around as much as you can. Studies have shown that people who sit eight to nine hours a day, even if they exercisethe recommended 150 minutes per week, do not get the same benefits ofexercising as people who are more active throughout the day.

Sleep
Well: A
recent study of 70,000 individuals showed that those getting less than five
hours of sleep were more likely to gain 30 or more pounds.