Do the extra inches in your waistline bother you? You aren’t alone!
Many men and women struggle with the problem of expanding waistlines as they grow older. For women, this problem tends to worsen as they reach menopause.
Belly fat can completely ruin your appearance. However, fat accumulation in the stomach region deserves close attention for more than just cosmetic reasons.
Did you know that visceral fat in the abdominal area increases your risk of developing various serious diseases? It doesn’t even matter if you have a normal weight. Excess belly fat even affects people who aren’t obese or overweight.
A waistline that measures more than 35 inches for women and 40 inches for men indicates dangerous amounts of fat in the abdomen area.
Unfortunately, it isn’t easy to get rid of belly fat because it is not just formed of subcutaneous fat below the skin. It also consists of visceral fat around the internal organs in the abdominal cavity, like the liver, intestines, and stomach. Accumulation of fat in these areas increases the chances of developing various health problems including diabetes and cardiovascular diseases.
Let us take a closer look at the dangers associated with increased belly fat.
The dangers of belly fat—What you should know
The Million Women Study established that the risk for heart disease increases with rising waist circumference in women. This study also suggests that the chance of developing cardiac conditions increases by 10 percent for every two-inch increase in waistline measurement.
Furthermore, belly fat raises your risk of developing different types of cancer in the future, especially breast cancer. Belly fat is also linked to other health conditions like Type 2 Diabetes, vascular conditions, and even dementia.
Sadly, most people realize that belly fat is the culprit behind their health condition long after the damage is done. However, the good news is that with timely interference and prompt care you can reduce and even get rid of belly fat.
Expert tips to shed belly fat and keep it away for good
Exercise alone isn’t enough to get rid of abdominal fat. Although regular exercise will help you tone abdominal muscles, it cannot eliminate visceral fat that is more than just skin-deep.
You should also realize that there are no magical pills or quick treatments that can instantly spot-reduce fat in your waistline.
Instead, what you need is a complex approach with extensive dietary and lifestyle changes to effectively solve this problem.
Embrace the following dietary and lifestyle changes and you can get rid of belly fat once and for all.
Add healthy fiber
Aim to boost your fiber intake when trying to lose weight. Also, there are no diets that target just abdominal fat. Reduce your overall weight by keeping your fiber intake on track and you will naturally shed belly fat also. The American Heart Association Eating Plan suggests eating a variety of food fiber sources. Total dietary fiber intake should be 25 to 35 grams a day from food, not supplements. Even while trying to lose weight, you should consume a healthy, wholesome diet. For optimal health, your diet should have adequate quantities of vegetables, whole grains, legumes, and peas.
There are 10 high-fiber foods that are both healthy and satisfying:
- Avocados
- Artichokes
- Almonds
- Beans
- Broccoli
- Lentils
- Split peas
- Oats
- Chia seeds
- Flax meal
Include healthy snacks in your meal plan
You will end up with severe hunger pangs if you starve your body for long durations. Keep hunger at bay by eating small portions of healthy snacks at regular intervals. This will help you avoid binge-eating or snacking on unhealthy, sugar-loaded foods when you are famished.
Healthy snacks like salads or cut vegetables, nuts and fruits are excellent mid-day snacks. Always choose balanced snacks with enough carbs, proteins, vitamins, and minerals to give your body the nourishment it needs.
Control portion size
Even with a healthy meal plan, calories can add up unless you keep track of portion sizes. When you are trying to reduce weight, eat frequent but small portions to just satisfy your hunger.
Replace three big meals per day with 5 to 6 smaller meals that are properly spaced out. Smaller meals at frequent intervals are easier to digest and will keep your blood glucose levels under check. They will also keep your energy levels stable throughout the day.
Since each meal has fewer calories, you have a better chance of burning off any excess intake. Learn all about the benefits of smaller, but frequent meals in this post.
Have a regular exercise routine
Combine your weight-loss diet plan with regular exercise to double the benefits. Apart from exercises that target muscles in the abdomen area, also include cardio-vascular exercises for best results.
Perform moderate to vigorous cardiovascular activities for at least 75 minutes every week. Some exercises to consider are brisk walking, jogging, biking, swimming, climbing stairs, and jumping rope.
Tone your abdomen area by using a stability ball to do push-ups. Also, include reverse and side crunches, sit-ups, twists and air biking in your exercise routine. Exercise for at least 30 minutes on all days of the week. It will go a great way towards total weight loss and keep you fit and healthy.
For best results, do abdominal exercises at least three times a week. Cardio training, Pilates and Yoga are highly effective in banishing belly fat and toning down your mid-section. Find more details about 5-minute work-outs for each of these methods here.
So, in a nutshell…
Losing belly fat will not only improve your appearance but also provide multiple health benefits and allow you to live longer. Eliminate the threats of increased belly fat by adopting a complex approach that consists of dietary changes, portion control, and daily exercise.
Follow the tips in this guide and kick-start your journey towards a healthier tomorrow and reap the rewards of a healthier body and the overall feeling of looking good and feeling great.
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