Belly fat is a nightmare for weight-watchers because it is often the hardest to eliminate. Besides affecting your looks and self-esteem, it poses a major health risk. Studies indicate that the size of your midriff is linked with the harmful visceral fat surrounding your organs. It elevates the risk of metabolic diseases such as diabetes, high cholesterol, heart disease, and fatty liver disease.
Women with belly fat are prone to polycystic ovary syndrome. Other health risks include the possibility of different forms of cancer, joint pains, and sleep apnea. Undoubtedly, getting rid of the flab around your midsection should be a priority, but it takes more than you imagine. But you can follow these measures to target the fat around your stomach and trim your waist sooner than later.
Load up on the right foods
A balanced diet keeps excess flab at bay. Foods high in fiber are specifically beneficial because they help you feel fuller for longer. Moreover, more fiber-rich food translates into eating less processed food. Pick options like fruits and vegetables, whole grains, chickpeas, lentils, nuts, and seeds to load up on fiber. Likewise, a diet high in proteins and healthy carbs can help you eliminate belly fat faster than you imagine.
Limit food culprits
Besides putting the right food on your plate, you must limit the culprits that may show around your waist. Added sugar is the first thing to ditch. Also, steer clear of sugar-sweetened beverages. Even excess intake of juice can be harmful. These foods contribute to empty calories that quickly convert into fat around your midsection. The worst part is that your cravings may become addictive at some point.
Try targeted workouts
Targeted weight loss around your midriff requires more than whole-body workouts like aerobics and running. While these exercises help burn excess calories, you need to opt for targeted workouts to get rid of belly fat. Pick ones that move your waist, and integrate waist training accessories into your plan for better and faster results. Ideally, opt for a mix of cardio and whole-body strength training. Cardiovascular exercise boosts metabolism, while strength training adds muscle to increase calorie burn at rest.
Ditch stress for good
Surprisingly, stress can contribute to extra inches around your belly. It elevates the levels of the stress hormone cortisol in your bloodstream. An increase in cortisol can lead to higher amounts of visceral fat in your body. Moreover, you tend to indulge in mindless snacking when stress hits. It eventually becomes visible around your waistline. Meditation, yoga, and aromatherapy are a few effective measures to keep stress and belly fat at bay.
Get enough sleep
Another simple way to eliminate belly fat is by getting enough sleep. Good quality sleep affects appetite-stimulating hormones like ghrelin and leptin. So sleep deprivation can impact these hunger hormones, causing you to eat more and accumulate fat around the midriff. Aim for at least eight hours or more every night. Ditch your gadgets before bedtime and embrace healthy rituals like a hot shower and herbal tea to reclaim sleep.
Getting rid of belly fat is not as hard as it sounds because you can achieve the goal by improving your lifestyle. Follow these simple healthy habits to trim your waist and regain control over your health.