Fats accumulation is very common in belly area as body treats that area as emergency storage for energy in body . First place for fat accumulation in body is area around stomach and hips and it is the last place where fat decreases when you start to follow a diet routine or a workout plan. So the question is how to get rid of this stubborn fat accumulated on your belly and looks ugly .There are many diseases associated with excessive belly fat like diabetes , high blood pressure and low libido .So here we are going discuss few things which you can follow and get in better shape.
1. Avoid Sugar consumption
Excessive sugar consumption cause high blood sugar level which contribute in insulin spike and insulin resistance means, it resist body to burn fat and create energy. Any sugar containing eatable will have half glucose and half fructose ,When you eat fructose in excess liver gets overloaded and start converting it into fats which accumulate on belly and love handles.
2. Control carbs intake
Carbohydrates is a macro nutrient which responsible for giving energy to our body. Body converts carbs into energy and store some amount of it for future use in the form of glycogen as fats. When carbs eaten in excess can cause increase increase in glycogen level and hence increase fats in body which primarily store in belly. So avoid eating refined carbs which are present in candies, soda, sugars, cookies etc and increase intake of complex carbs which are rich in fibers like oats, lentils and vegetables.
3. Sleep well
Sleep is the most important aspect of anyone's health . It is responsible for many body functions like secretion of growth and sexual hormones ,proper protein synthesis ,muscle and hair growth ,absorption of nutrients and many more. Sleep completely repair our body and 7-8 hour of deep sleep is essential for proper body function .
4. Eat more fruits
Eating fruits can be very beneficial for losing belly fat as they are rich many vital nutrients. They are high on water and fibers which can help in hydration and proper digestion of food. Fruits can help in filling you're stomach easily without exposing you body to high calories.
5. Avoid sitting for a longer period of time
Researchers have found people who spend most of their hours sitting have higher chances of fat accumulation around liver area.
6. Drink more water
Drinking more water can help in reducing appetite and calories intake, also it help in removing toxins from body. If you're suffering from excessive belly fat then try to drink 2-3 glasses of lukewarm water in morning also store water in copper or clay vessel avoid plastic.
7. Eat more protein
Protein can be beneficial in losing belly fat if calories are manage properly. Try to fulfill most of you're calories intake from proteins. It help in burning more calories and boost metabolism. High protein diet will help in fast muscle development which indirectly cut down body fat .Add protein rich food like chicken ,egg, milk ,fish and paneer in you're diet.
8. Avoid overeat
Digestive enzymes and juices are available in limited quantity ,so it will take more time to digest food if you eat more .Frequently overeating can slow down digestive process and food will stay in stomach for a longer time which will eventually turn into fats and stick to your belly.
9. Avoid alcohol
Alcohol if consume in excess will contribute to you're belly fat. Alcohol are high on calories contain 7 calories per 1 g and high calorie drinks and food can get you quick and large belly. Avoid alcohol and add fruit juices in your diet.
10. Packaged and processed food
Packed food products are most common these days but are not healthier ,they are just convenient .You can have them anywhere anytime. They contain harmful food colors and preservatives which decrease the overall nutrition index of food. Processed food are mostly spoiled they are cooked beyond their natural cooking temperature which cause disturbance in their protein structure and are not easy to digest. Packed chips, fries have nitrogen gas and other preservatives filled in them to protect it from oxidizing although it will not harm you're health but if eaten in excess and in large quantity may cause increase in belly fat. Always have freshly cooked food .
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