Are you one of many people who feel as though you have too much fat stored in the stomach region? Those who gain or store belly fat or visceral fat are at greater risk of developing serious health problems than those who accumulate fat in other areas of the body.
Your waist size is a good indicator of whether you have too much stomach fat. There are many measurements that compare your body fat distribution such as waist-to-hip ratio and body fat percentage. They are more precise, but your waist size alone can give you a good estimate if you are at risk. For most men, the risk factors for heart disease, cancer and diabetes increase with a waist size greater than 40 inches (102 centimetres). For women it is 35 inches (89 centimetres).
Here are four ways you can reduce belly fat:
Maintain a Physically Active Lifestyle
Physical activity is one of the most important things that you can do for your overall health. It can help you to control your weight, reduce the risk of cardiovascular diseases and certain cancers. It can also reduce your risk for type II diabetes and metabolic syndrome. It can strengthen your bones and muscles, and improve your mental health and mood. Overall physical activity should be maintained for so many reasons.
Increase Water Intake
First thing is water has no fat, no sugar, no carbs, and no calories! Water will curb your thirst and appetite naturally much more effectively than any other beverage we consume. Water helps the body get rid of waste by binding to fibre and cleansing your intestinal wall. Recent statistics reveal that individuals who drink more than five to six glasses of water a day are 40% less likely to suffer from a heart-related death.
Up Your Fibre
There has been a lot of research suggesting that by eating 25-30 grams of fibre per day you can reduce the risk of developing heart disease, high blood pressure, certain cancers, and other intestinal disorders. Adding fibre to the diet helps regulate blood sugar levels, which is important in avoiding diabetes. In addition, some people with diabetes can achieve a significant reduction in their blood sugar levels and may find they can reduce their medication.
Get Plenty of Sleep
Sleep is a necessary aspect of life and is essential to our health. It is recommended that we get eight hours of sleep every night. Sleep helps the brain to commit new information to memory. Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates and by altering levels of hormones that affect our appetite. Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.