How To Reduce Abdominal Fat?

Why we are getting abdominal fat? Our daily lifestyle is one of the main reasons behind getting abdominal fat. We lead a fast-paced life with break-neck speed, everything a single click away. This has led to our activities being reduced to predominantly sitting, which includes driving to work at desks and driving back to watch TV. Additionally, we are so busy that, our average sleep time is less than eight hours a night. You might disagree, but your protruding belly won’t.

How To Reduce Abdominal Fat?

What Are The Reasons For Abdominal Fat:

Understanding what forms the abdominal fat will tell us how to counter it. Abdominal fat is essentially of two types:

  • Visceral belly fat, i.e., fat you cannot see; and
  • Subcutaneous belly fat, i.e., fat you can see.

Visceral fat is underneath the abdominal muscle and in close proximity to the organs. Subcutaneous belly fat is above the abdominal muscles. Simply put it is that bulge which hangs over the belt. Visceral fat is more easily stored and faster to be burned owing to its proximity to a greater blood supply. But the same doesn’t apply to subcutaneous fat.

1. Hormones:

Hormones that aid abdominal fats are mainly two.

These are:

  • Cortisol, and
  •  Insulin

When excess calories combine with the hormonal influence of cortisol and insulin, belly fat is born. So, while you might count calories in your diet, this fat is more of a hormonal phenomenon that won’t be solved that easily.

See More: Trans Fat Sources

2. Insulin and Cortisol:

Insulin levels in our body are directly influenced by the amount of starchy and sweet foods we eat. Cortisol on the other hand is influenced by stress levels, which, are influenced by our quality and quantity of sleep. But cortisol doesn’t harm in itself as it is also responsible for the secretion of fat-burning enzymes like HSL. When it combines with insulin, it gives a reverse impact and ends up storing fat by secreting the LPL enzyme.

3. Sugar and Fats:

Starch and sugar combined with fat may represent the worst combination for fat gain. Fat has little to no impact on insulin production. But when fat is added to sugar and starch, you get

  • higher calories,
  • heightened insulin exposure, and
  • increased food cravings.
  • Add stress to the mix and the magnitude of the impact increases drastically, further forcing excess calories around the belly.

How To Reduce Abdominal Fat?

Now when we have identified the problems for abdominal fat, let’s proceed towards solutions to get rid of abdominal fat. Following are the best tips and ways such are exercises, foods and remedies for reducing Abdominal fat quickly.

See More: Diet For Reducing Belly Fat

1. Balanced Diet:

How To Reduce Abdominal Fat?

  • A diet with high Protein and Vegetables suppresses hunger. You feel fuller longer and your sated body secretes less insulin. This ensures less calories and better hormone balance.
  • Minimize water retention- Lower your sodium intake, i.e., avoid salt. Flavour your food with herbs and spices instead.
  • Avoid processed foods- eat whatever is naturally available. Preservatives can set you back.

2. Good Sleep:

How To Reduce Abdominal Fat?

It magnifies this effect by lowering cortisol and increasing human growth hormone (HGH) which is a fat-burning and muscle-building hormone. Make sleep a priority.

Intense Exercises For Reduce Abdominal Fat:

  • Fat will burn with the sweat you generate. The intensity of the workout will tire out the body, thus ensuring you don’t try too hard to sleep.
  • Try circuit training or interval training according to your energy levels. Emphasis should be on the abdominal area. Do crunches, push-ups, leg raises and repeat sets until you’re completely worn out.
  • Interval training is perfect if you are obese. You can take short intervals between intense workout sets and increase your speed gradually. This also increases stamina.
  • Skip your laziness and at least start walking. It’s a necessity and it lowers cortisol post workouts.
  • o Jogging can never give the benefits of running. Try running instead; it is good for the heart, too.

See More: How To Lose Stubborn Belly Fat

3. Avoid Stress:

How To Reduce Abdominal Fat?

Try and keep cool. Being stressed will not solve problems; it will rather add to your weight loss woes. The next time you drool at that temptation don’t be lured by the inviting fragrance of burgers and fries; remember it will only add to your belly. Be wise, stay healthy and lose belly fat.

4. Oatmeal:

How To Reduce Abdominal Fat?

Oatmeal is one of the best ways to reduce fat. If you want to know how to reduce abdominal fat, then oatmeal can be said to be one of the finest ways to burn down the fat. Oatmeal comes with tons of fibre and it fills the stomach and restricts the frequent urge of hunger. Since you are eating less you will not gain weight as well. If you are aware of the exercises to reduce abdominal fat, then the diet won’t be a problem as well. When you know both of them, you have won half the battle. One of the best morning snack is oatmeal and the fiber-rich oatmeals are the best there is.

If you’re starving or hungry while you are on a fat-cutting diet, then one of the best ways to feed yourself during this time can be said to be oatmeal. One thing has to be kept in mind, which is that sweetened oatmeal should be avoided. If you want to keep the right diet for reducing abdominal fat, then oatmeal is the perfect meal for you. There are a number of ways to have oatmeal. Just make sure that you are not consuming sugar with oatmeal.

5. Nuts:

How To Reduce Abdominal Fat?

Nuts are always a great way to keep your stomach full during a fat-loss diet. One of the best ways to reduce the fat-cutting diet is to have good amounts of nuts, almonds being a really popular one. Almonds are one of the healthiest nuts ever and can be said to be one of the most consumed nuts as well. If you want to get slim easily, then nuts can be said to be one of the best things for getting slim easily. A number of scientific studies have proved that almonds are really awesome and can improve one’s strength as well. If you’re eager to lose fat easily and quickly, then having almonds daily in the morning or with breakfast can prove to be extremely useful.

6. Fat Loss Protein Powder:

Protein powder and fat-loss protein powder are some of the finest stuff there is. The fat-loss protein powder provides your body with the right amount of protein and assists in the fat-burning procedure. If you’re willing to lose more fat within less amount of time, then fat-loss protein powder is the best there is.

7. Olive Oil:

How To Reduce Abdominal Fat?

Cooking with olive oil can prove to be really healthy and really useful as well. Some olive oil-cooked meals are really tasty and really healthy as well. Consumption of olive oil-cooked foods has been proven to reduce good amounts of fat pretty easily. Olive oil is better than probably any oil out there in terms of fat loss.

8. Berries:

How To Reduce Abdominal Fat?

Berries do help in the fat loss process. Berries come with all the nutrients and beneficiaries of nature and have tons of vitamins and natural elements that resist the occurrence of deposition of fat and fight alongside the body in getting rid of excess fat.

9. Lean Meat:

How To Reduce Abdominal Fat?

If you want to have something delicious while you’re going through a fat-loss diet then having some proportions of lean meat won’t harm you in any way. Lean meat comes with good amounts of fibre and allows you to burn calories much better than any other carbohydrate. The amount of calories in lean meat is really low and they will help in reducing the fat quite quickly. If you’re willing to reduce belly fat, then lean meat is the saviour.

There are some awesome foods and techniques discussed in this article that will allow you to lose weight pretty easily. Foods such as meat, nuts, etc come packed with fibres and boost the process of burning calories. A heavy consumption of foods won’t necessarily mean that you’re gonna gain pounds of weight. It matters what you eat.