Belly fat has been linked with many umpteen numbers of underlying health issues such as cardiovascular diseases, blood pressure, diabetes, and cancer. Belly fat can be deep and comprise the “visceral” fat cells that are said to produce hormones, thus negatively impacting overall health.
While there is no “magic bullet” that can shrink the belly in a jiffy, here are a few tips to limit an expanding waistline and make tire go away naturally:
- Mindful eating
What you eat is important and you already know that. Yet, most people actually don’t have a clue of what they are really eating. Invest time and energy thinking of the medicinal and energy benefits of what you consume rather than taste alone. Listening to your body and mindful eating can go a long way in reducing belly fat.
- Exercise your way to fitness
Regulating the blood sugar levels and boosting metabolism, exercising is the way to a heathy mind and body, and effective at reducing belly fat. Aerobic exercise (like swimming, walking, running, cycling etc.) and besieged abdominal exercises are best to lessen the belly fat.
As rightly said by Gene Tunney, “To enjoy the glow of good health, you must exercise”, so, exercise your way to good health!!
- Consume fibrous foods
Mostly indigestible plant matter, the fiber is essential part of the balanced diet, as it aids digestion and keeps the gut healthy. Slowing down the digestion and absorption of nutrients, fiber gives the brain signals of feeling fullness and hence lowering actual food intake.
Best way to get more fiber is to consume lot of plant foods like raw vegetables, salads and whole fruit.
- Protein rich, low carb diet
A great source of energy, protein is known as the building block of life, and spectacular for weight loss. Great natural sources include chicken breast, cottage cheese, eggs, tuna fish, milk and chickpeas. Stock up on proteins to stack down on belly fat.
Carbs, or carbohydrates, particularly processed ones, tend to convert into sugars in the body very quickly, hence causing many health challenges.
Sugar from carbohydrates can be an important source of energy when it is needed. When the body does not need all of the energy from carbs instantly, the body converts these to fat cells and stores for later use. Hence cutting carbs can be a great idea to lose fat.
- Live sugar-free
Studies across the globe show the harmful effects of consuming added sugar. Added sugar is uniquely harmful effects on metabolic health and very unhealthy. Added sugar has deeply been linked to causing fatty liver and fatty liver diseases directly links to the fat around the belly.
Studies reveal sugar-sweetened beverages (including canned juices) if consumed daily increase obesity risks for children by 60%.
A conscious call to reduce (if you can’t eliminate) sugary beverages, sweetened sodas, canned fruit juices can do a long way in reducing belly fat and in proving wellbeing.
Intake jaggery and natural sugars in form of whole fruit, if you really want a sweet indulgence.
About the columnist
Anshu is the founder and business head of researchPAL, a boutique research and content firm based out of India. She has over ten years of corporate experience in consulting and research. She holds a master’s degree in business management and is passionate about the application of research to do business faster, better, cheaper. She can be reached at anshu.sachdeva@researchpal.in
