Belly fat is more than just an annoyance that makes your clothes feel too small.
It's extremely dangerous.
Visceral fat, one type of belly fat, is a major risk factor for type 2 diabetes, heart disease, and other conditions
Body mass index (BMI) is used by many health organizations to classify weight and predict the risk of metabolic disease.
However, this is deceptive because people with excess belly fat are at a higher risk even if they appear thin, Though it can be difficult to lose fat in this area, there are several things you can do to reduce excess abdominal fat.
Here are 5 Effective tips to reduce Belly Fat
1. Reduce your Alcohol intake
Alcohol can be beneficial to your health when controlled, but excessive consumption can be very dangerous.
According to research, drinking too much alcohol may also contribute to belly fat accumulation.
Observational studies have found a strong association between heavy alcohol use and a much higher risk of central obesity, or excess fat accumulation around the waist.
Reducing your alcohol consumption may aid in weight loss. While you don't have to stop entirely, cutting back on how much you consume each day can be beneficial.
2. Limit your intake of sugary foods.
Sugar contains fructose, which has been linked to a number of chronic diseases when consumed in large quantities.
Heart disease, type 2 diabetes, obesity, and fatty liver disease are examples of these.
Observational studies show a link between excessive sugar consumption and increased abdominal fat.
It's critical to understand that more than just refined sugar can contribute to belly fat gain. Even healthier sugars, such as real honey, should be consumed in moderation.
3. Keep track of your food intake and physical activity.
There are a lot of things that can help you lose weight and belly fat, but the key is to consume fewer calories than your body requires for weight maintenance.
You can track your calorie intake by keeping a food diary or using an online food tracker or app. This strategy has been shown to help with weight loss.
Furthermore, food-tracking software allows you to monitor your protein, carbohydrate, fiber, and micronutrient intake. Many also allow you to track your physical activity and exercise.
4. Include apple cider vinegar in your diet.
Drinking apple cider vinegar has numerous health benefits, including blood sugar reduction.
It contains acetic acid, which has been shown in animal studies to reduce abdominal fat storage.
In a 12-week controlled study of obese men, those who consumed 1 tablespoon (15 mL) of apple cider vinegar daily lost half an inch (1.4 cm) from their waists.
Taking 1-2 tablespoons (15-30 mL) of apple cider vinegar per day is generally safe and may result in minor fat loss.
However, make sure to dilute it with water because undiluted vinegar can erode your teeth's enamel.
5. Get a lot of quality sleep.
Sleep is essential for many aspects of your health, including weight management. According to studies, people who do not get enough sleep gain more weight, which may include belly fat.
A 16-year study of over 68,000 women discovered that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night.
Excess visceral fat has also been linked to sleep apnea, a condition in which breathing stops intermittently during the night.
Make sure you get enough quality sleep in addition to sleeping at least 7 hours per night.
If you believe you have sleep apnea or another sleep disorder, consult a doctor and seek treatment.