Keeping a trim midsection does more than just help you appear attractive; it also helps you live longer. Waist circumference is associated with an increased risk of heart disease, diabetes, and potentially cancer. Losing weight, particularly abdominal fat, increases blood vessel function and sleep quality.
Deep belly fat
Some of your fat is located just beneath your skin. But some fat is found deeper within your body, surrounding your heart, lungs, liver, and other organs. Even in slim persons, deeper fat, referred to as “visceral” fat, may pose a greater concern. You require visceral fat. It acts as a cushion around your organs. However, if you have excessive fat, you may be more prone to high blood pressure, type 2 diabetes, cardiovascular disease, dementia, and some malignancies, like breast and colon cancer.
4 Steps to Losing Belly Fat
Exercise, nutrition, sleep, and managing stress are the four keys to reducing abdominal fat.
Exercise
Vigorous exercise helps to reduce all types of fat, including visceral fat. Five days a week, get at least 30 minutes of moderate activity. Walking qualifies as long as it’s brisk enough to make you sweat and make you breathe harder, with your heart rate racing quicker than normal.
Diet
There is no such thing as a belly fat diet. However, when you drop weight on any diet, some belly fat will disappear too. Increasing your fibre intake can assist. It’s as easy as ingesting two small apples, a cup of green peas, or ½ cup of pinto beans. Even if you left everything else the same but moved to a higher-fibre meal, you’ll be able to maintain your body weight more consistently over time.
Sleep
Getting enough shut-eye is beneficial. People who sleep 6 to 7 hours per night develop less visceral fat over 5 years than those who sleep 5 or less hours per night or 8 or more hours per night. Sleep is not the only factor that is important, but it is a key element.
Stress Management
Everyone experiences stress. It is important how you manage it. Relaxing with friends and family, meditating, exercising to relieve stress, and seeking counseling are all excellent options. As a result, you are healthier and more prepared to make excellent decisions for yourself.
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