Fat tissue deposited in the abdomen is packed between the organs (stomach, liver, kidneys), increasing waist ratio. Studies show that increased belly fat can lead to harmful diseases such as diabetes, thyroid, heart disease, Strokes, Breast cancer, etc. There are many reasons behind increased belly fat: Poor diet, Too much alcohol, Lack of exercise, Stress, Poor sleep, Genetics.
Risk factors
Fat can be seen in all sorts of places. We need to know how fat cells regulate metabolic functions. Many experts believe that fat cells in the Belly release large amounts of fatty acids, which create havoc in a person’s blood sugar and insulin metabolism.
Metabolism Meltdown
Large Bellies and deep (visceral) fat will lose specific insulin sensitivity. Insulin is a critical hormone that helps to burn body energy. When insulin loses its power, the body pumps more hormones. As A Result, people with extra belly fat are at risk for a cascade of problems known as insulin syndrome or metabolic syndrome. It affected 50 million Americans.
Heart Attack risk
Having too much body fat can increase the risk of Heart Attack. According to the Harvard Health Publishing Belly fat can be particularly dangerous because it pumps out Fatty acid that signals the liver to produce more bad cholesterol. One of the major studies published in February 2018 in the journal of the American Health of Association, found that adults who carry more weight in their midsection were more likely to have Heart Attack compared to those who were simply heavy overall.
Widening waistline risk
Regardless, women are vulnerable to men to heart problems, gaining Abdominal weight. Researchers show weight gain in the Abdominal, which represents an increase in Visceral fat, which shrouds the internal organs. In a study, On Dec 15, 2015, Annals of Internal Medicine says people have higher chances of dying of heart disease or any other cause compared with people without central obesity, whether they are average weight, obese, or overweight.
How to reduce belly fat effectively?
Losing Abdominal Fat is usual among people, but obeying losing fat is difficult.
You can measure your waist circumference around your waist with a Tape measure. Measures above 40inches (102cm) in men and 35inches (88 cm) in women are known as abdominal obesity.
There are some strategies for losing Belly fat:
Avoid sugar
Foods containing sugar are bad for your health. Eating a lot of sugar causes gain. Studies show sugar harms. Metabolic health, also shown primarily due to a large amount of fructose in sugar, can lead to the fat building around the Abdominal and Liver.
Liquid sugar is worse. The brain doesn’t seem to register liquid sugar in the same way as solid sugar calories. So drinking sugar-containing beverages is more harmful than stable sugar. Try to take fewer sugar-containing drinks in your diet and consider eliminating sugary drinks. Include sugar-sweetened beverages, Sugary sodas, juices, etc.
Kindly read the drink label before drinking; even food marketed as healthy food can have a significant amount of sugar.
Add Protein in Food
If weight loss becomes a goal, then protein is the best thing to add to your diet. Regular taking of protein in your diet can usually lead to weight loss.
One research shows that protein can reduce craving by 60% and boost metabolism by 80-100 calories in a day. It effectively reduces body fat; study shows people who ate more and better protein had much Abdominal fat.
Weight loss had people getting 25-30% of their calories from protein. So, this can be an excellent range to try. Try to intake high Protein food in your diet, including eggs, fish, meat, peanuts, dairy products. These are the best sources of protein.
Eat fiber-rich food
Fiber is an essential nutrient for health. Fiber refers to the carbohydrates that the gut cannot digest. It has two types: Soluble and Insoluble
Eating plenty of fiber leads to weight loss. These fibers form a thick gel by binding water that sits in your guts. This slows the movement of food through your digestive system, slowing down digestion and absorption. Try to eat more fiber-containing foods such as plant foods and vegetables( Amla). Legumes are also a good source of fiber and oats, and cereal.
Conclusion
Ultimately, it looks a bit common but drinking apple cider vinegar in the morning time will help to reduce belly fat. A study says belly fat will be decreased by 1.4cm if you take 1-2 teaspoons of apple cider vinegar continuously for 12 weeks.
Apart from this, drinking green tea and adding 1-2 teaspoons of honey in water can reduce belly fat. Lastly, If you want to lose weight try to go through low carb containing food, Increase fibers and proteins in diet.
