The Best Way to Lose Abdominal Fat.

Abdominal fat is called visceral fat. It can raise the risk of type 2 diabetes, cardiovascular disease, abnormal lipid levels, obstructive sleep apnea, certain cancers, etc. I will find out how to reduce and stop abdominal fat.

At first, let’s try to understand how to stop abdominal fat

Reduce sugar intake

A study has shown that people who overeat sugar have a higher risk of various diseases such as fatty liver, heart disease, and inflammation. If you have a habit of eating sugary foods, then please stop that because fructose in sugar is also linked to various chronic diseases. You need to reduce the consumption of soft drinks because the different combinations of phosphorus and phosphonic acid in sugar can numb the taste of sweetness on our tongue, leading us to consume more foods without realizing it.

Stop eating trans fats

Avoid baked foods, cakes, cookies, and junk food. A six-year study on monkeys showed that some monkeys were fed a diet with trans fats and some were not. For example, monkeys on a diet with trans fats increased their fat by 33%. Trans fats raise the chance of inflammation, heart disease, etc. So, you should stop eating trans fats.

Reduce stress

Mental stress releases a hormone called cortisol, which can increase the consumption of fatty and sugary foods. Cortisol activity increases fat or weight and does more tasks. It can increase hunger and lead to overeating and abdominal fat accumulation. The cortisol hormone especially contributes to the accumulation of fat in the abdomen rather than the back, thighs, and buttocks in our body. We call that central adiposity. And it reduces the leptin hormone, which acts to signal a full stomach, causing us to eat more food. Therefore, we need to reduce stress. Try engaging in recreational activities one or two days a week to reduce stress. You can walk with your family, participate in sports, watch movies at the theater, or join any event.

Get enough sleep

Research has found that those who sleep 7-8 hours have less fat than those who sleep fewer than 7 hours. When you are awake at night, your interest in food increases, and generally, this food may be unhealthy. Stop waking up at night and pay attention to getting adequate sleep.

How to reduce abdominal fat

Eat fiber-rich foods

A study of 1500 people found that for every 10 grams of fiber consumed, there was a 3.7% reduction in belly fat. Vegetables and fruits absorb water in our stomachs and form a kind of gel, which makes us feel full faster, leading to consuming fewer calories. Therefore, incorporate more fiber-rich foods into your diet.

Eat more protein

Protein provides energy and reduces hunger. Research has shown that people who consume more protein have lower abdominal fat than those who consume less.

Running

Running is a challenging but effective way to reduce belly fat. Try running lightly for 30 minutes, five days a week.

Weightlifting

When combined with running, weightlifting can effectively reduce abdominal fat.

Fatty fish

Fatty fish such as mackerel, salmon, trout, and sardines contain omega-3 fatty acids Help to regulate appetite by promoting feelings of fullness and reducing cravings for unhealthy foods. Which causes you can easily reduce both liver and abdominal fat.

Skipping meals

If you skip a meal, there is a tendency to overeat at another time. For example, if you skip breakfast, you may eat more food at lunch, which can increase your fat in the abdomen. Food should be eaten at the right time.

Eating without attention

Eating food while watching movies, playing games, or anything on TV can increase fat in the abdomen. Do you want to know why? This problem does not occur on TV. The main problem is eating without attention. When we are busy with other tasks, we cannot pay attention to how much we eat, which may cause us to eat more than we need. Pay attention to eating mindfully.

Rapid eating

When you start eating food, it goes to the stomach, and then the stomach communicates with the brain. It takes up to 20 minutes for the brain to know if the stomach is full. If you eat rapidly, the brain may not understand if your stomach is full or empty, causing you to eat more food. So, you should eat slowly.

Low-fat food

Are you surprised to hear? Yes, low-fat foods can increase your abdominal fat. How? Let me explain. When the fat is reduced in food, the taste of food decreases. Now, if food does not taste good, sales will decrease. To enhance the taste, sugar is added. Sugar contains high calories and is unhealthy. It may increase your abdominal fat. So, you should check calories before buying food from the store.