The fat which is situated underneath your skin and surrounds your hip, thigh, and upper arms may be physically challenging but not so harmful. On the other hand, the deep belly fats situated around your abdominal organ are very harmful and directly linked to the reason for serious disease. This fat can be the reason for a chronic disorder of the mental processes, fatty liver disease, cancer, heart disease, diabetes, high blood pressure. In this article, I am going to share some facts to lose belly fat.
Types of fat
We have three types of fats in our body. Two types of fat that we have a small amount of in our body are not so harmful. I am not making you inspire to produce fat. Producing fat is not good for our health at all. But the deep belly fat is very much dangerous for our health. Now you will be learned how many types of fat we have in our body.
- Triglycerides fat: It is one kind of fat that can be found in our blood. It circulates in our blood.
- Subcutaneous fat: This kind of fat situated underneath your skin. Normally it is not harmful rather it protects you from some diseases.
- Visceral fat: This kind of fat is situated around your abdominal organs. You may not see it or feel it. Even having a pretty flat tummy still has the possibility to have visceral fat
Why visceral fat is dangerous
Visceral fat is very dangerous because it makes links to have several diseases. It is connected to the release of hormones and proteins which may cause inflammation. Finally, it may hamper your arteries and your arteries may become narrower because of swelling. This narrow way will be the reason for your blood pressure.
How to get rid of belly fat
You should be very strict if you want to lose your belly fat. And it is true that removing visceral fat is much easier than subcutaneous fat. Some rules you must follow to remove belly fat that is given below.
1. Avoid lots of sugary food:
The food added with sugar is bad for our health. If you consume plenty of sugar, there is a high chance to increase abdominal fat. As sugar is half fructose and half glucose whenever you eat plenty of food added with sugar, there is a high chance to get overloaded your liver with fructose and this fructose turn into fat. Even you should consume refined sugar or pure honey as little as possible.
2. Take fatty fish:
Fatty fish has high-quality protein. It is rich in omega-3 fats which is very much important for our health. Omega-3 fats help to
reduce belly and liver fat. Take fatty fish 2-3 times per week. You can take herring, mackerel, salmon, sardines.
3. Don’t take too much fruit juice:
Though we know fruit juice provides us minerals and vitamins but taking too much juice can be the same result as taking sugary soda. Because juice has high sugar as like as soda and other sweetened beverages.
4. Take Soluble Fiber:
Fiber has dormant power to absorb a form of gel and water which slow down your digestive system. Fiber helps to improve our digestive system by absorbing water. Studies show that taking fiber moderately can lose weight. So try to consume fiber foods like shirataki noodles, avocados, blackberries, flax seeds.
5. Don’t take too much alcohol:
Taking too much alcohol is very harmful to our health. Research proves that taking too much alcohol can increase your belly fat and central obesity (around your waist).
6. Take exercise and track your food:
If you want to reduce your belly fat take fewer calories than your body needs and take Exercise Regularly. There are some belly exercises which must lose your belly fat. Point 6 is very much important. If you really want to lose your belly fat, apply it must.
7. Take apple cider vinegar in your food:
Apple cider vinegar contains acetic acid which is important to reduce your abdominal fat. Try to take 1.5mL (1 tablespoon) per day with water. One study found that taking 1.5mL (1 tablespoon) of vinegar can reduce 1.4cm (half an inch) from the waist. Don’t drink raw vinegar. It can emaciate your enamel on your teeth.
8. Choose intermittent fasting:
Recently it has become most popular in weight loss. It’s an eating pattern need to apply between periods of fasting and periods of eating. It’s not actually a diet process rather it’s a process of when you should eat not what you eat. That means during your fasting period you should maintain a diet plan and during a normal period, you can take everything that you want. You can choose the 16/8 method which is called “Leangains protocol”. That means you can eat 8 hours and have to fast for 16 hours a day.
9. Restrict with fewer carbohydrates:
Eating fewer carbs in your daily food plan can lose your belly fat. Do you know low carb diets are more important than low-fat diets to lose fats and it has been proved by more than 20 randomized studies? One study found that low curbs diet reduces fat especially in the abdominal area around the organ and the liver. You should avoid refined carbs like candy sugar, white bread, white flour, French fries which are the worst curb. You can eat 50-150 grams car with your daily food to reduce fat faster. But according to the Food and Drug Administration (FDA), you can take 300 grams of carbs per day while you are taking 2000 calories per day.
10.Take more protein:
Taking more protein in your daily food chart can significantly lose your fat. Protein not only helps you to lose weight but helps to avoid gaining fat in your body. One study found that people who take more protein have less fat in the abdominal area.
Special tips to lose fat overnight
The combination of intermittent fasting (point 8) and belly exercises can reduce your fat faster. Try to take green tea every day. Don’t take too many calories after 5 pm and must avoid sweetened beverages, liquid sugar, and too much alcohol.