What are belly fats?
Belly fats are fats stored in visceral parts of the body. They can be found in the liver and other organs and the lining of the stomach.
Belly fay can be embarrassing at times, it has a way of protruding it stubborn head out of that fine looking fitted wear.
A lot of people have this belly fats even folks who never had it growing up, now have it in advanced age.
Belly fat is predominantly seen in most nursing mothers, men who take lots of alcoholic drinks and overweight or obsessed people.
Are there health implications of belly fats?
Belly fats have been found to be one of the risk factors in diabetes type 2 and heart disease.
Hence, there is need to reduce the amount of fat stored in one's stomach.
If you are serious about losing belly fats, you must be ready to say goodbye to certain foods.
7 Best tips for losing belly fats
- Eat lots of soluble fiber because it aids in weight loss
Soluble fibers like beta-glucan and glucomanan form gelly-like substance which absorb water. This improves the movement of bowel; it reduces the rate at which the stomach empties it content into the gut.
Soluble fiber is a natural appetite suppressant, which delays hunger, and thus the amount of food consumed is reduced and overall weight as well.
Examples of soluble fibers are: avocado, legumes and some vegetables.
- Stop drinking alcohol if you want to lose weight
Do you know alcoholic drinks are very good for our health? That's, only when there are consumed with moderation. A little amount.
Over consumption of alcohol is quite detrimental to the health.
Studies showed that this uncontrolled intake of alcohol is seen in fat retention in the visceral and waistline.
Central obesity has been linked to excessive consumption of alcohol.
- Cut back on trans fats to lose weight fast
Trans fats are artificial fats formed by converting oils to solid forms in a process called hydrogenation. Examples are margarines.
Trans fats are not good for the health, the adverse health implications of trans fats are inflammation, formation of free radicals, increase retrained belly fats, cardiovascular disease and insulin resistant.
You can see how bad trans fats are, they not good healthy living.
Other ways trans fats are formed are baking and frying (overheated oils).
Try as much as possible to reduce the intake of these foods: margarines, baked foods and fried foods.
- Eat more proteinous foods
Do you know protein rich food can extend the time one feels hungry after each meal?
This is because protein rich foods aid in producing the hormone responsible for making one full for a longer time.
PYY is the hormone. PYY is responsible for extending hunger and retaining satiety.
Eating more proteinous foods means your calories intake will reduce. Too much calories are stored in the body in form of fats.
Foods rich in protein are excellent in weight management.
- Reduce the intake of sugary foods
If you really want to reduce the amount of fats in your belly, then cutting back on
sugary foods should be on the top list of your weight loss tasks.
Sugary foods and carbohydrates are converted to glucose after digestion. This glucose is utilized in energy production.
Most of the time when the sugary food consumed is high, the glucose remaining after energy production will be too much. To tackle this, the body devised a means of storing the excess glucose for future use.
This excess glucose is converted to glycogen which can be stored in the liver.
In severe cases, if there is no more room for storing glucagon in the liver. The excess glucose is further converted to fat which is stored in no other place but the visceral / lining of the stomach (abdomen) , waist and subcutaneous layer.
So, you see, this is why it is important to monitor the amount of sugary foods and other carbs eaten.
- Carryout resistant training
Resistant training is magical when it comes to losing excess fat. It promotes the shrinking of fat cells and facilitates the formation of muscle.
If you really want to loss your belly fats faster. Consider ways of converting such fats into muscles.
And one way of doing this is by undergoing resistant training like weight lifting, use of machines, dumbbells and resistant bands.
Do you know people who have more muscle than fats tend to have healthier life?
Not that other exercises are not good for belly fat loss but unlike resistant training, they tend to reduce the size of your muscles. In addition, other exercises like running do not help in building your muscles like endurance training.
You have been told to reduce the consumption of trans fats. What of good fats?
Good fats are generally healthy for consumption and reduce the effects of bad fats.
Good fats are generally unknown as unsaturated fats. Unsaturated fats are of two type, they are polyunsaturated fats and mono unsaturated fats.
These healthy fats are loaded in these foods.
Corn oil, flaxseed oil, peanuts, almond seeds, soybeans and fatty fish.
Want to learn more about good fats and bad fats and how they affect weight loss, check out my book Is fat really a problem in weight loss and overall health? out on Amazon.
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