By Kehinde Olatunji, Lagos
Everyone has some belly fat, even people who have flat abs. too much belly fat can affect your health in a way that other fat doesn’t. Excess Belly fat is associated with many health issues and diseases, such as cardiovascular disease, diabetes, and cancer. Some of your fat is right under your skin. Other fat is deeper inside, around your heart, lungs, liver and other organs.
Although losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 7 effective tips to lose belly fat, backed by scientific studies.
- GET MORE FIBER INTO YOUR MEAL
Soluble fiber (such as that found in apples, oats, and cherries) lowers insulin levels which can speed up the burning of visceral belly fat. Women should aim to consume 25 g of fiber per day while men should aim for 30 g a day.
- CUTTING OFF THE LARGE “WHITE CARBS”
Carbohydrates are not totally unhealthy; it’s just based on how we consume them. Reducing carbohydrate intake can be very helpful for losing belly fat.
- REPLACE SOME OF YOUR COOKING FATS WITH COCONUT OIL
Coconut oil is one of the healthiest fats you could eat .Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake. Controlled studies suggest it may also lead to abdominal fat loss. In one study, obese men who took coconut oil daily for 12 weeks lost an average of 1.1 inch (2.86 cm) from their waists without intentionally changing their diets or exercise routine. To boost belly fat loss, it’s best to take about 2 tablespoons (30 ml) of coconut oil per day, which is the amount used in most of the studies reporting good results. However, keep in mind that coconut oil is still high in calories. Instead of adding extra fat to your diet, replace some of the fats you are already eating with coconut oil.
- AVOID SUGAR-SWEETENED BEVERAGES
Sugary drinks are the easiest (and most common) way to consume excessive amounts of fructose. Sugar is composed of two molecules.glucose and fructose. Glucose can be metabolized by every cell in the body, whereas fructose can only be metabolized by one organ, the liver.
- DON’T EAT A LOT OF SUGARY FOODS
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity and fatty liver disease. Observational studies show a relationship between high sugar intake and increased abdominal fat
- EXERCISE
Exercise is very effective in loosing belly fat Exercise is important for various reasons. It is among the best things you can do if you want to live a long, healthy life and avoid disease. Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appear to be effective at reducing belly fat. Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies. Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance (40). Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity. Get at least 30 minutes of moderate exercise at least 5 days a week
- AVOIDING GOING TO BED WITH A HEAVY STOMACH
Do not go to bed immediately after eating your meal has to be properly digested meal before going to bed
- BE POSITIVE
Be positive in process. It doesn’t just go away in a twinkle of an eye. Instead of talking about that you have just lost only a little weight, or you cannot do one more repetition, be proud of what you have already reached and keep pushing through
