3 Impactful Ways To Reduce Belly Fat

Belly fat, or abdominal fat, is nothing but excess layers of fat surrounding the organs in your abdomen. According to experts, the fat in our body can be categorized into ‘triglycerides’ (circulates in the bloodstream), ‘subcutaneous fat’ (sits beneath the surface of the skin), and ‘visceral fat’ (underneath abdominal muscles), among which the ‘visceral fat’ is considered as ‘potentially dangerous. Belly fat, being a visceral fat, is also known to pose risks to human health when present in an excess amount in the body.

Those washboard abs you see on the covers of your favorite magazines are not at all natural. It takes a lot of effort and time to achieve something like a fully flat belly. In fact, some amount of belly fat is perfectly normal as it provides a ‘cushioning effect’ to our organs and bones, thereby protecting them from injuries. But certain factors can contribute to excess belly fat.

# You Are What You Eat

- Eat 5 small meals a day rather than 3 large ones—snack in between meals on fruits, raw veggies, or nuts.
- Your breakfast should be rich in carbs (sandwiches, eggs, or with any fruit juice), while your lunch should be a balance between carbs and proteins (rice, vegetables, some lean meat, and lentils).
- Eat light and filling dinner comprising some proteins, carbs, and lots of fiber (a bowl of soup and a salad with some yogurt).
- Include plenty of complex carbohydrates in your diet like wheat bran and oats, which get digested over time and provide the body with small shots of energy until the next meal is consumed.
- Incorporate enough proteins, such as legumes, lean meat, soya, and milk, in your diet as your body spends a lot of energy digesting them, and they also help you build lean muscles.
- Have fiber-rich fruits and vegetables like watermelon and cucumber that are filling yet low in calories.
- Look for healthier alternatives to processed foods and white sugar as they attack your fat cells directly.
- Cut down on your salt intake to avoid a bloated look caused by water retention.
- Drink lots of water and green tea. Stay away from alcohol as much as possible.

# Exercise Right

- Make sure that you are exercising at least 4-5 days a week.
- You don’t have to do the same set of exercises day after day. Instead, mix in your regular workout with some fast walking and fun exercises like Zumba, yoga, and cardio.
- Lift weights for an athletic look. Strength training converts your body fat into muscle mass, thereby giving you a lean and toned body.
- Indulge in exercises like lunges and push-ups that work your full body.
- Work the muscles in your abdomen with crunches and leg raises.

# Rest and Rejuvenate

- Sitting idle throughout the day and stressing over your weight will never be going to help you. So, follow a robust regime and stay active.
- Remember to get adequate rest every day since you don’t want your sore muscles to stop you from exercising.
- Warm up and indulge in body massages to relieve your muscles.
- Get a good night’s sleep to rejuvenate your body and calm your mind.