How to lose belly fat remains the most asked question on the internet in our age. Belly fat makes all of us uncomfortable and we tend to lose confidence. It is not only about confidence and a good posture; it is also about good health and good energy levels.
Why Lose Belly Fat?
Belly fat deserves special attention. Research has shown that holding abdominal fat can be particularly problematic for your health. Regardless of your overall weight, having a large amount of belly fat increases your risk of:
- Cardiovascular disease
- Insulin resistance and type 2 diabetes
- Colorectal cancer
- Sleep apnoea
- Premature death from any cause
- High blood pressure
Diet versus Exercise
So, what’s the best way to reduce that belly? Not surprisingly, the solution requires careful attention to both diet and exercise. But which component matters more?
If you must pick just one, diet interventions tend to be more effective for losing weight. In the short term (3-6 months), the calories you consume are more important than the calories you burn
Various ways to lose belly fat
Eat a healthy diet
- Focus on plant-based foods, such as fruits, vegetables, and whole grains.
- Choose lean sources of protein such as fish and low-fat dairy products.
- Limit saturated fat, found in meat and high-fat dairy products, such as cheese and butter.
- Limit processed meats.
- Choose moderate amounts of monounsaturated and polyunsaturated fats — found in fish, nuts, and certain vegetable oils — instead.
- Keep portion sizes in check.
- At home, slim down your portion sizes.
- In restaurants, share meals — or eat half your meal and take the rest home.
- Replace sugary beverages.
- Drink water or beverages with artificial sweetener instead.
Include physical activity in your daily routine
For most healthy adults, we recommend moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as running, for at least 75 minutes a week.
In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.
Author: Staff Writer