There’s a sale down the aisle at the mall. You count yourself amongst the lucky few as you are at the right place at the right time. A mad rush for trial and disappointment. Your regular waist size has gone from M to XL. But you have not put on any weight.
What’s Happening Here?
Well, the culprit is the nasty belly fat which without your noticing has lined up to make you miserable. The fact of the matter is that the belly fat is not the normal ‘fatty substance’ which makes you gain weight. It is the visceral fat which lines the inner organs such as heart, lungs, stomach, liver, etc to provide some ‘cushioning’.
The visceral fat becomes vicious when it increases. It also releases certain kinds of hormones that lead to diseases such as coronary heart disease, type II diabetes, high blood pressure, breast cancer and even dementia.
At the same time the subcutaneous fat (the one that lies under the skin surface) lining the belly also leads to problems related to obesity. It is observed when you put on excessive weight due to unhealthy eating habits, eating high calorie foods and even after pregnancy.
It is difficult to reduce fat around the belly (subcutaneous and visceral). Fortunately with patience and certain lifestyle changes it is possible to reduce the same.
Tips To Reduce Belly Fat
1. Keep Your Diet Healthy
The body stores excessive fat in the body for future use. Therefore when you eat unhealthy food which is high in calories, the fat gets stored at various places such as arms, stomach and hips in women. As prevention is better than cure, eat food that has whole grains, fruits and vegetables in adequate serving size. Eat food high in proteins and limit your intake of saturated fats. In fact replace them with polyunsaturated and monounsaturated fats.
2. Eat Moderately
Divide your meal in small portions and eat 5 – 6 times a day instead of eating huge portions in 3 meals. Keep your eating moderate spread over a period of time to boost your metabolism rate. It will also make you feel active throughout the day.
3. Avoid Binge Eating
Binge eating is a habit that needs to be curbed. Women especially snack on high calorie snacks and chocolates when they are upset or bored. Reach for the fruits and nuts instead, they will provide the necessary energy and succor.
4. Avoid Smoking
Women have a tendency to accumulate fat in the midsection after a certain age. It increases their risk to various diseases. So when women smoke, they almost double their risk factors. Scientists have found that smoking affects the way fat is distributed in the body. In fact, it distributes greater amounts of visceral fat in the midsection. The message here is therefore to keep off smoking.
5. Regular Exercise
It’s possible to reduce belly fat with the help of certain exercises over a period of time. Exercises such as cardio, walking, swimming, jogging, crunches and even dancing help trim belly fat and tone up the stomach muscles.
Remember that in order to fit in your favorite jeans or any other clothes for that matter, it is important to adapt long term lifestyle changes. It is not as easy as 1-2-3. Apply some common sense; combine it with a positive attitude and see the difference.