Belly fat increases your risk of suffering from heart diseases, high cholesterol, diabetes, and many other health problems. To live a healthy life, you need to take measures to lose belly fat and maintain healthy weight.
Have several meals of smaller size
Keeping your body hungry for too long causes a fall in the levels of blood sugar. This in turn can cause you to indulge in overeating during the next meal. Therefore, you should never deprive your body of food for too long. Instead of having just two or three large meals, opt for five or six lighter ones after every three hours or so. People who eat three times a day often tend to have unhealthy snacks in between meals. By eating frequently, you will be able to stop yourself from indulging in overeating. Moreover, this will also help to give a boost to your metabolism.
Eat healthy food items and avoid the unhealthy ones
Eating a balanced diet is the key to lose weight. Foods that are rich in protein and low in carbohydrates, saturated fats, and sugar are the best for weight loss. Eggs, lean meats, fish, vegetables and various natural fruits that are not canned or sweetened are the best choice. These foods also promote an increase in the production of the thyroid hormone (T3), which helps to burn fat. Include in your diet sources of healthy fats like fish, olive oil, nuts and seeds, etc. Your body needs essential fatty acids to burn the belly fat. Many people don’t have enough whole grains. A low fat diet that is rich in whole grains can be of great help in losing belly fat.
Drink enough healthy fluids
Avoid having alcoholic beverages like beer if you are looking to lose belly fat. Drink plenty of water and other healthy fluids like fresh fruit juices throughout the day, especially after the workout session. Your body needs enough water so as to perform its functions in an optimal manner. Being dehydrated makes various organs of the body to work harder to retain water. Dehydration affects the liver, which is responsible for burning fat to produce energy. A problem with the functioning of the liver reduces the effectiveness with which the fat gets burned. Avoid having soft drinks and canned fruit juices as they are very high in sugar content.
Exercise is extremely essential not only to lose weight, but also to stay fit and healthy. Losing weight is not possible without performing enough physical activities. Exercise will not only speed up weight loss, but it will also improve circulation and relieve stress. Cardiovascular exercises that are fun as well as beneficial include brisk walking, running, kickboxing, swimming, etc. Even playing an outdoor sport like baseball, basketball, football, etc. counts as exercise. Staying physically active during the day is the best way of burning more calories than what have been consumed.
Get enough sleep and rest
People who sleep for less than six hours a night are at a much higher risk of being obese or overweight. The reason behind this is that insufficient sleep causes a fall in the level of leptin, which is strongly connected to weight loss. Lack of sleep also causes your body to produce insulin, which is responsible for controlling blood sugar. Insufficient sleep increases stress, and stressful situations make the body release insulin, adrenaline, and cortisol. High cortisol levels can cause unhealthy weight gain by increasing appetite and fat production.