Although it isn’t discussed much, excess abdominal fat could be a dangerous health issue. It’s challenging to get rid of, but it’s possible to eliminate that troublesome midsection with a few lifestyle changes.
Our bodies have two different types of fat. The first is subcutaneous fat. It’s softer and found right underneath the skin. This is the kind that you can pinch.
There is also fat stored deep inside the abdomen and wrapped around our organs. It’s known as visceral fat and should be a cause for concern. Visceral fat is tied to a slew of health issues including, diabetes, cardiovascular disease, and an increased risk of cancer.
To safeguard your health, try these expert-approved methods to help you trim your waistline.
Understanding Factors That Help in Losing Abdominal Fat
For you to do better, you first have to know better. Studies have shown that lifestyle changes that promote the loss of total body fat also result in the loss of visceral fat. Erin Mahoney, a founder of EMAC Certifications, says that age and gender play a role in determining the percentage of total body fat loss compared to visceral fat. Therefore, it’s advisable to apply healthy lifestyle changes that are enjoyable. They are more sustainable when working towards losing visceral fat because it more easily translates to consistency.
High-Intensity Interval Training (HIIT)
Research suggests that HIIT positively impacts visceral fat loss. Visceral fat loss is related to the time efficiency of the HIIT workout. Another way that HIIT promotes weight loss is by supporting muscle development. These workouts have also been shown to impact appetite, leading to decreased caloric intake with regular HIIT workouts.
One Step at a Time
Focusing on too many changes at once will make it challenging to stick to them. Instead, find one change to concentrate on, master it, and turn it into a habit. Once you have that under your belt, you can pick a new change to incorporate into your lifestyle.
Say “No” to Salt
Taking too much salt can cause us to retain excess fluid in our body tissues. This is especially true as we get older. You can restrict your salt intake by eliminating take-out, as it contains high sodium levels. Instead, it would be best to prepare your own meals using products low in salt.
Get More Sleep
Not getting enough sleep can cause our hunger hormones to fluctuate. These fluctuations can cause us to crave sugar and starch. Giving in to these cravings can lead to obesity and an increase in abdominal fat. However, ample sleep should alleviate these unwanted fluctuations.
A Healthy Diet
A combination of healthy food and lifestyle habits can help us lose weight and reduce belly fat. Although there is no food that can burn fat, some foods can help with weight loss. They include:
Cereals With 3 Grams of Fiber per Serving – Fiber is essential for weight loss as it helps you feel full for a longer period, leading to less food intake. It also aids digestion, lowers cholesterol, and decreases the risk of several chronic conditions like diabetes, cancer, and heart disease.
Fruits – Fruits pack quite a punch for nutrient content such as potassium, fiber, and Vitamin C. The sugar in fruits is beneficial to the body as it provides the energy needed to function properly.
Beans and Lentils – These products offer an alternative way to add fiber to your diet.
Although losing belly fat can be difficult, following the methods outlined and taking it one day at a time will get you results. Consistency is key when it comes to achieving your weight loss goals.