Belly fat is excess abdominal fat surrounding the organs in your stomach. There are three types of fat: triglycerides (the fat that circulates in your blood), subcutaneous fat (the layer directly below the skin's surface) and visceral fat (dangerous belly fat).
The AARP warns that people with belly fat are at a higher risk of heart disease, diabetes, stroke, and certain cancers (1).
The various ways (i think) to get rid of belly fats are:
1. Eat Plenty of Soluble Fiber
Soluble fiber dissolves in water and helps reduce cholesterol.The parts of plant-based foods that cannot be digested or absorbed by the body.
Presently, observation shows that most adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by appox 3.7% over a 5-year period .
Make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber include Fruit such as berries, pears, melon and oranges.Vegetables such as broccoli, carrots and sweetcorn.
Peas, beans and pulses.
Nuts and seeds.
Potatoes with skin.
Soluble fiber will help you lose weight by increasing fullness and reducing calorie absorption.
2. Don't Drink Too Much Alcohol
Alcohol can have health benefits in small amounts but is seriously harmful if you drink too much in other words, too much alcohol is bad.
Alcohol can also increase belly fat or even cause obesity, so if you really want to lose those flabs, stop excessive drinking.
In other words, excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.
3. Eat a High-Protein Diet
Protein is a very important nutrient for weight control.
High protein intake increases hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss.
Also, protein tend to have less abdominal fat than those who eat a lower-protein diet.
Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein or beans.
Make sure you eat your proteins.
4. Rolling Plank Exercise
The rolling plank trains your body muscles around the abdomen, hip and lower back. Position yourself on the mat or on the floor with the knees as well as elbows resting on the ground. Keep the neck aligned with the spine. Look forward. Then lift the knees up and support the legs on the toes. Contract the knees and keep your breathing normally. This is what you call the plank pose. Stay in this position for 30 seconds. Now, begin moving to and fro for about 30 seconds.
This is what you call the rolling plank exercise. Lie down on the mat or floor sideways. Support your body on right elbow and right leg. The elbow should then be perpendicular to your shoulder and your left leg should be above your right leg, making sure they are together. Keep the knees straight. The hips should also not be touching the ground. Hold this posture for about 30 seconds. Once you are comfortable, you can hold this position for about one to two minutes.
Repeat with the other side too.
While in this posture, you can lift the leg placed on the top and bring it back again. This would make for a more effective exercise as it is not only for the abs but also for your thighs and hips.
As said earlier, this exercise focus on you abdominal and lower back.
This will definitely reduce those flabs.
5.Drink plenty of water.
Water has a lot of benefits, consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting.Drinking more water also helps your body flush out waste/toxins and improves your overall health.
Aim to drink an 8-oz. glass of water 8 times per day, or 64 ounces total.
Carry a water bottle so that you can drink whenever you feel thirsty.
Know how to tell when you're sufficiently hydrated. You'll know you're drinking enough water when your urine runs light yellow or almost clear. If it's darker than a post-it note, drink more.
In other words, always stay hydrated.
6. Try to limit your stress
Stress can mess with every part of your body—but how you deal with it can make or break your weight loss goals.
The truth is, eating food to make yourself feel better is usually a whole lot easier than actually facing the stress head-on.
Stress-eating can only lead to one thing: growing your belly rather than whittling it. If you find yourself stress eating, take a step back and think: What’s causing my stress, and what can I do about it? Find a way to remedy the solution or talk through it with a therapist or find yourself a time to relax, go on vacations or anything you think distresses you.
Do not take drugs.
7. Walk every day
To those of you who don't like exercises, walking is a pretty good for you. One small study published in The Journal of Exercise Nutrition & Biochemistry found that obese women who did a walking program for 50-70 minutes three days per week for 12 weeks significantly slashed their visceral fat compared to a sedentary control group.
Even if your starting point is a one-minute walk, if that’s more than what you’ve been doing, there’s health benefits . One of the biggest mistakes people make when trying to lose weight is that they try to do too much too soon and get burnt out, it doesn't work like that, everything is gradual.
Just be patient.
Starting slow and working your way up is better than overdoing it and giving up. An easy way to approach it: Commit to going for a quick, 10-minute walk after dinner, and slowly increase the time as you become more comfortable with daily movement.
8. Get More Sleep
Try to get between 7-9 hours of sleep each night, Set a sleep schedule, go to bed at the same time and wake at the same time, after a while your body will get it and will take over… you know what I’m talking about.
Like when you wake up on a Saturday morning at the same time as your alarm would have gone off during the workweek.
Inadequate sleep can lead to weight gain, including belly fat accumulation.
Only sleep like this when you feel stressed(advice).
But in conclusion,getting enough sleep may be associated with decreased appetite and hunger, as well as a lower risk of weight gain.
9. Increase Your Iron Intake
Iron is an important mineral that has many vital functions in the body.
As with other nutrients such as iodine, a deficiency in iron may impact the health of your thyroid gland. This small gland in your neck secretes hormones that regulate your metabolism.Low levels of iron in the body may be associated with impaired thyroid function and a disruption in the product.
Common symptoms of hypothyroidism, or decreased thyroid function, include weakness, fatigue, shortness of breath and weight gain .
Treating iron deficiency can allow your metabolism to work more efficiently and can fight off fatigue to help increase your activity level.
Unfortunately, many people don’t get enough iron in their diets.
Women, infants, children, vegans and vegetarians are all at a higher risk of iron deficiency.
Be sure to incorporate plenty of iron-rich foods in your diet to help meet your iron needs and maintain your metabolism and energy levels.
You can find iron in meat, poultry, seafood, fortified grains and cereals, leafy green vegetables, dried fruits and beans.
In other words, include into diets
10. Start Strength Training
Strength training is a type of exercise that requires you to contract your muscles against resistance. It builds muscle mass and increases strength.
Most commonly, strength training involves lifting weights to gain muscle over time and burn excessive fat.12 weeks of strength training paired with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone .
Resistance training may also help preserve fat-free mass, which can increase the number of calories your body burns at rest
10 weeks of resistance training could help increase calories burned at rest by 7% and may reduce fat weight by 4 pounds (1.8 kg)
Doing body-weight exercises, lifting weights or using gym equipment are a few easy ways to get started with strength training.
Strength training has been shown to increase resting energy expenditure and reduce belly fat, especially when combined with aerobic exercise.