IntroductionMost of us are not very concerned about the fat in our belly region. Some of us who are concerned and want to lose belly fat and this is only because it is unsightly. Belly fat is much more than just a superficial concern. It is the main cause of diabetes and other health-related diseases. Unhealthy eating and an unhealthy lifestyle are the main causes of accumulation of fat around the belly region. Our belly fat is the subcutaneous fat and it is visible very clearly because of its location which is just under the skin. Each of us has some amount of belly fat but when it accumulates in large amounts then it becomes a matter of concern. We can get rid of this stubborn belly fat easily by following a healthy diet which means we need to get rid of all those things which are unhealthy in nature and include all those things which keep us healthy and fit. Our consistent efforts will not only cut down our belly fat but will surely help us to lose fat from throughout the body.
Increase intake of whole grainsIncreased consumption of whole grains is closely associated with a reduction of belly fat. They are rich sources of fibre and not only improves overall health but also decreases the risk of heart-related diseases and disorders. Individuals who daily consume whole grains in their diet are more likely to shed those extra kilos present around their waist area than those individuals who do not include whole grains in their daily diet plan. Some of the examples of whole grains and their products are whole grain rice, whole grain pasta, oats, popcorn, sprouts, quinoa etc.
Use medium-chain oil for cookingMedium-chain triglycerides which are also known as MCT's are present abundantly in coconut oil and avocado oil. Make use of these oils in cooking. These oils do not get stored in the body in the form of fat. They are healthier options of oils and get completely utilized for producing and burning energy. They boost metabolism and provide enough energy to complete our work. They require fewer amounts of energy and enzymes to get metabolized. Thus, instead of using other oils and fats, make use of medium-chain oil for cooking purposes.
Foods which increase belly fatPackaged and processed foods should be avoided as much as possible. Avoid trans fats at all costs. It is very commonly found in packets of pasta, cookies, crackers etc. It is not our friend because it increases fat accumulation in the mid-section of our body. It can even successfully and easily redistribute the fat from other areas of the body to the belly region. Hydrogenated oils and enriched flours are not good for us if the aim is to reduce belly fat.
Foods which burn belly fatMonounsaturated fats are very good when it comes to burning fat from the midsection. Monounsaturated fats are easily found in nuts, whole grains, green teas, avocados etc. These are very healthy sources of energy. If they are consumed in right quantity then it not only reduces belly fat but also keeps our energy levels high and metabolism boosted.
Start intake of vinegar2 tbsp of vinegar taken twice a day on empty stomach can greatly reduce fat from the body and particularly from the mid-section. It even helps in reduction of visceral fat which is the most dangerous fat present in the body. Vinegar consists of acetic acid. This acetic acid produces proteins which help in rapid break down of fat from the fat cells.
Eliminate sugar to reduce belly fatSugar does not benefit us by supplying any nutrition, except it releases instant energy i.e., it is a form of carbohydrates. Instead of using sugar to gain energy, we should choose healthier options. We can gain lots of energy from other foods too along with other nutritional benefits. Moreover, an excess amount of sugar consumed will be stored in the body in the form of fat, especially in the belly area. Fruits and certain vegetables are natural sources of sugar. They can be consumed abundantly without any concern as they are rich sources of many nutritions and are very low in calories. We need to stop adding extra sugar to each and everything we eat. Packaged and processed foods, low fat and non-fat products are all sources of added sugars. They are not going to do any good for our health and in turn, will result in accumulation of fat in the mid-section. Limit excess intake of added sugar as it is the main cause of belly fat. Sauces, ketchup, jams, crackers, cookies, ice-creams, chocolates all have added sugar. If we have a sweet tooth then we need to choose healthier options to satisfy our cravings. Fruits, dry fruits, dark chocolates, yoghurts are all healthier options. Completely cut down soda from the diet and do not add or limit adding sugar to tea, coffee, and other beverages.
Increase fibre-rich foodsFiber especially which is soluble one enables the loss of visceral fat from the vital organs in our body like liver, heart, lungs etc. Individuals who tend to store fat in bellies are also known to be having visceral fat which is considered to be the most dangerous fat present. Incorporate as much fibre in the meals as possible, especially in breakfast. Oats, whole grains, fruits and vegetables consumed along with their skin, split peas, nuts, beans etc are all good sources of fibre.
Increase intake of fruits and vegetablesCounting calories do not mean that we need to starve the whole day. If this kind of fad diet is followed where very minimal calories are allowed to enter the body then the body will go into starvation mode. It will thereby start storing everything that we eat and this will not help to lose weight. We need to eat as healthy as possible and nothing can be healthier than fruits and vegetables. During each meal, half of our plate should be filled with fresh fruits and vegetables. The remaining half of the plate should be filled with proteins and carbohydrates. This kind of plate when served will trick our mind that we have eaten lots of food. However, the truth is that since fruits and vegetables are very low in calories, we will be getting full soon but will be incorporating very less amount of calories inside us. Eat varieties of fresh fruits and vegetables to get various nutrients. Daily 1-2 cups of green leafy vegetables should be consumed. Try to eat non-starchy vegetables like cucumbers, tomatoes, cauliflowers, lettuce etc. Eat at least 2 servings of fruits every day and 3-5 servings of vegetables to burn down belly fat in a healthy way.
Focus less on grainsWhole grains are healthy. Other than that, try to limit grains in any other forms. Bread, rice, pasta are all rich sources of carbohydrates but if consumed in excess amount can bring fat deposits in mid-section area. They all are simple carbohydrates which can only increase abdominal fat. Replace them with complex carbohydrates and some of the sources of complex carbohydrates are fruits, vegetables, whole grains etc. A low-carbohydrate diet is always a good one to follow if the aim is to lose weight from overall body and from belly region that too in a healthy way.
Use healthy saltsAn excess amount of salt intake not only retain an excess amount of water in the body making us look bloated, but also is not good for health. Use the right amount of salts and that too of right type like Himalayan salts which have very less sodium content in them. They increase mineral intake because they also carry calcium and magnesium which are actually missing in refined salts.
ConclusionFat around belly increases as age increases and this is especially seen in case of women. Individuals who have a very high body mass index are known to be having more belly fat. By following a proper diet plan and a healthy lifestyle, we can get rid of belly fat and trim down our mid-section naturally. The first thing we need to do is cut down on added sugar and use healthy Himalayan salts in our diet. We have to start eating all those foods which will reduce our belly and eliminate all those foods which increase fat deposits in our belly region. The focus should be less on grains and more on whole grains, fruits, and vegetables. Medium-chain oils are very good for cooking. Start the day with eating breakfast made using medium-chain oils. Start taking vinegar twice a day so that fat meltdown in mid-section takes place at an accelerated pace. Increase intake of foods which are rich in fibre. In this way, healthier eating will promote health and the accumulated fat in the body as well as in the mid-section around the belly start burning down. Eat healthy to feel healthy.
The two part article(s) made good reading. Unfortunately, the sad truth is that reducing belly fat is not that easy practically.
Even the overall weight loss (as mentioned in Part I) will not result in a reduction of belly fat in proportion. It needs further reduction in intake of food and burning fat by more physical activity. So in the case of reduction of belly fat one need not be overoptimistic and expect immediate results. Patience and perseverance can only yield real results.
The belly fat, especially for men and the thigh/ buttocks fat (especially for women) are the stubborn fats when it comes to reduction efforts. One has to be realistically aware of this.
As we grow in our age, chances of fat accumulating around the belly are very high. Prevention is always better than cure. So, people who are getting a feeling that fat is accumulating around the belly, they should start doing something about that fat. Manage your diet, manage your physical activity so that the fat will not get accumulated around your belly. This is what a young man who is getting the feeling of belly increase.
The next point is how to get rid of the already accumulated fat. For this, the author has given in this part 2 some good ideas which are supposed to be effective weight reducing points. By practising these points we can get rid of belly fat. But it is not a day or a week's work. You have to follow it for a good number of months to see the effect.
The author has mentioned coconut oil. Like many people, I also thought till now that coconut oil helps in weight gain. Although vinegar is reported to be useful in losing weight, one should be careful about it's erosive/unwanted effects on teeth, throat and stomach. Over a period of time, it can raise blood pressure and the blood sugar level. One snippet I came across mentioned avoiding everything that is white in colour (white refined sugar, table salt, white rice, white bread, maida, (white) milk sweets).
No single measure or technique works for weight loss especially the belly fat. It would be a combination of diet, exercise, and lifestyle changes.