Belly fat in the abdominal area is linked to diseases like type 2 diabetes and heart disease. It is estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure and according to Healthline, anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity. To get rid of belly fat, follow these steps.
1. Cut off sugar from food and drinks
Belly fat is linked to sugar consumption. Sugar causes the release of insulin, which in turn encourages the body to store fat particularly around the middle. Reducing your free-sugar intake will help the body utilise its own fat supplies without compromising on the essential vitamins and minerals you get from whole grains and naturally-occurring carbs.
2. Eat more protein
Protein is effective against belly fat so increase the intake of high protein foods such as eggs, nuts, oats, chicken and milk.
3. Reduce meals with carbohydrates
Studies have shown that cutting carbs is particularly effective at getting rid of the fat in the belly area, around the organs and in the liver. It is important to note that there are good carbs and bad carbs: Good carbs are mostly loaded with sugar also known as refined (such as cakes, biscuits, white pasta, white rice and white bread) while good carbs are wholewheat.
4. Eat food rich in fiber, especially viscous fiber
Viscous fiber bind water and form a thick gel that “sits” in the gut. This slows down the movement of food through your digestive system, digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite. The best way to get more fiber is to eat a lot of plant foods like vegetables and fruits as well as cereals like whole oats.
5. Exercise more
Exercise is one of the best things to do if you want to live e a long, healthy life. Aerobic exercise like walking, swimming and running causes a major reduction in belly fat. Exercise prevents people from re-gaining abdominal fat after weight loss.