Lifestyle has changed the lifespan of the regular person is dropped down to less than 70 years from the recent study. In this fast-paced economy, there is no time for a proper diet and regular exercise which causes fat to become stubborn under the skin.
If you want to avoid or get rid of belly fat, well this is the right spot, today I am going to say the simple things to be followed according to science, to get rid of belly fat.
Now being accumulated by excess belly fat can lead you to have health complications like Heart diseases, Heart attack, High blood pressure, Stroke, Diabetes and many more.
Now avoiding the body from accumulation of fat or losing fat needs consistency and discipline. As it’s very important to know that focusing on a specific muscle doesn’t give results, remember your body is like an onion, my friend.
But before taking a move know about your Belly fat.
There are two types of Fat
Visceral: This fat surrounds a person’s organs. This may be more harmful.
Subcutaneous: This is fat that sits under the skin.
Now let’s talk what’s the causes and ways to have a flatter belly.
Causes Of Belly Fat
1. Poor diet
By sugar, Low-protein, high-carb diets may also affect weight. Protein helps a person feel fuller for longer, and people who do not include lean protein in their diet may eat more food overall which is bad.
2. Body abuse
Abusing body by alcohol, smoking or other harm your organs like liver, lungs and hormonal imbalances resulting belly fat.
3. Lack of exercise
If a person consumes more calories than they burn off, they will put on weight, particularly around the abdomen.
4. Stress
Stress hormone “Cortisol” not only promotes weight gain, but it can also affect where you put on the weight. Researchers have shown that stress and elevated cortisol tend to cause toxic fat deposition in the abdominal area rather than in the hips.
5. Genetics
A person’s genes can play a part in whether or not they become obese. Genes can influence your behavior, metabolism, and the risk of developing obesity-related diseases.
6. Poor sleep
Both poor quality and short duration of sleep can play a part in the development of abdominal fat.
Ways To Avoid Belly Fat
1. Planking
Planking is an exercise meant for your core muscles like arms, biceps, back, and thighs. This is done by laying on your stomach flat and by holding yourself upwards on elbows, now from there you gonna hold it, until you physically collapse.
2. Cardio
Now you can go for slow walks which are lite intensity steady state walks or my favorite high-intensity state walks.
In high intensity, state walks you do one minute of walking and one minute of running or jogging. Which consumes great energy, now when you do on empty stomach he energy is taken from fats and released out.
3. Pilates
Pilates is an exercise which meant to improve your level of flexibility, muscular strength and endurance.
In pilates, abdominal muscles are the center of all movements. As your core goes to work your abdominal muscles get targeted, so good pilates workouts help to achieve your flattened stomach.
4. Maintaining posture
Directly sitting above your waist is the direct result of terrible posture if you stand straight your abdominal gonna look tight nd while exercising with straight posture while standing helps in increases 7-25% percent of more activation than sitting, which burns a lot of calories.
5. Staying hydrated
When you are dehydrated your body can’t metabolize the accumulated fat or carbs. And you accumulate a lot of calories when you drink soda, caffeine, tea, and juice, which is one of the main reasons for belly fat. Instead of depending on these high-calorie drinks, start drinking a lot of water to stay hydrated.
Even herbal teas may not have long-term benefits of weight loss.
6. Reduce stress
Stress is something that your body needs, however in unfiltered amounts it can cause a lot of damage. This damage is caused by the rising stress hormone “Cortisol”.
You can reduce this by proper diet, sleep, meditation, and muscle stretches.
7. Proper sleep
A continuous 8hours deep sleep helps to heal the muscles by consuming calories, which helps to boost your metabolism.
8.Proper nutrition
Now, this is simple, it all depended on your calorie intake. In this, if you go for gradual weight loss it takes 0.5kg per week meanwhile if you seek rapid weight loss you can go for Paleo, Keto and different kinds of diets.
But in case of both for fat loss and healthy life you need to complex carbs by avoiding sugar and veg junk foods instead of simple carbs.
We need 45-65% of our 2000 calories from carbs, which is easily taken from simple carbs. You can cut these carbs by Multigrain bread, Brown rice, Barley, Quinoa instead of White rice, Flour, Potatoes, Bread.
And also take fiber because it decreases the intake of calories that you can absorb.
You can take like Nuts, Pareals, Potatoes, Brockley, Brusstle sprouts, cereals
Also, eat raw vegetables which help to flush the toxins out. You can go for carrot, beetroot, etc.
