There are two types of fat in the body, subcutaneous fat and visceral fat. Subcutaneous fat is the fat you can pinch and it is found on your hip and butt. Visceral fat, on the other hand, is the primary contributor to your growing midsection. This type of fat is found deep in your abdominal area, surrounding your vital organs. Visceral fat has been linked to heart disease, type 2 diabetes, breast cancer in women and gallbladder problems.
As we get older, our body fat tends to increase, and usually, the increase is around your midsection. Sticking to a healthy diet and exercise plan is all you need to lose the belly and improve your overall health.
Portion Control and Food Choices
According to the Harvard School of Public Health, it is easier to lose belly fat than the fat around your hips and butt. If you are able to control the portions of food you eat, then you are on a good start towards reducing the size of pot belly as you can control your calorie intake. You can control your portion intake by using the nutrition facts label to help you determine an appropriate portion of food and measure your portion using a measuring cup or spoon to help ensure you are eating the proper amount.
Furthermore, your food choice is as important as portion control when trying to trim your middle. Make sure your plate is filled with healthy foods like whole grains, fruits and vegetables, lean proteins such as fish, poultry, beans, soy and low-fat dairy and healthy fats such as oil and nuts, instead of refined carbs and foods high in trans and saturated fat. Eating foods rich in soluble fibre might help too. A 2012 study published in Obesity found that increasing your intake of soluble fibre decreased the accumulation of belly fat.
Drink More Water
Water remains one of the miracles of nature and rightfully so because it solves many health problems. When next you are craving for that soda, sweet tea, fruit juice and alcohol that are a concentrated source of calories, drink water instead. A sufficient intake of water keeps your body hydrated and makes the stomach filled hence reducing your diet. Water also performs a cleansing function of aiding in proper digestion of food thus helping you to avoid obesity.
If you’re not a fan of plain water, create your own spa water adding slices of cucumber and mint leaves or slices of oranges, lemon and lime to your glass.
Exercise Often
Nothing good comes easy goes the popular saying so if you want that flat tummy, you have to be ready to work for it. Regular exercise can help you to keep a fit and maintain good body shape. Regular exercise keeps your body active and energetic that is, in turn, an active remedy against fat and fat-related diseases like diabetes and cardiovascular diseases. Imbibe exercises like jogging, walking, dancing, running, yoga and others into your daily routine.
The 2014 Obesity study also found that moderately active people were less likely to get a pot belly. Aim for 30 minutes to 60 minutes of aerobic exercise most days of the week to help you trim the fat and lose the belly.
Keep The Right Posture
An unknown cause of belly fat that many don’t know about is a lousy posture. It has been proven that keeping unhealthy sitting postures over a long period of time can lead to a developing pot belly. Maintaining the right posture while sitting can help you keep away the belly fat. Sit with your back straight because it tucks in the stomach and maintains equilibrium within the body.
Ditch the Alcohol
Frequent intake of alcohol has been linked to excess belly fat. Now that you are considering getting rid of that belly fat, it is also a good time to cut down the alcohol intake. Your belly fat should not be one of the things you blame on the alcohol.
Source: Guardian Newspaper
