Most of the women are troubled by the increasing belly fat. Increasing belly fat not only spoils the fitting of clothes, but it also causes lack of confidence level in many women. Most importantly, extra fat deposited on the body can also harm your health. In such a situation, it is very important to pay attention to this problem in time and get control over it. Otherwise after a time it becomes difficult for you to control it.
With increasing age, this fat becomes stubborn and it is not easy for you to reduce it even after all the efforts like dieting, exercise. So when fat starts accumulating on the stomach, immediately check your activities and get control over them. Along with this, if you do not have belly fat yet, then you should start working on it from today itself so that it does not become the cause of your problems in future.
Nutritionist and Founder of Health Total, Anjali Mukherjee shares some tips to reduce belly fat. So let’s know from them how to control it (tips to burn belly fat).
Here are some effective tips to burn belly fat
1. Include soluble fiber in the diet
Soluble fibers absorb water and turn into gel form, so that foods reach the digestive tract slowly and comfortably. Consuming fiber-rich foods can help reduce belly fat. Consuming foods rich in fiber keeps you satisfied for longer, so that you do not feel hungry as often and you naturally consume foods in limited quantities. In such a situation, there is minimum calorie intake and extra fat does not accumulate on the body.
Fruits, vegetables, lentils and barley and jowar can prove to be a great option for soluble fiber. Make all these food items a part of your regular diet and keep yourself fit.
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2. Avoid refined carbohydrates
Refined carbohydrates increase insulin levels. With the rising level of insulin in the body, the body starts storing fat. At the same time, these fats affect the area around the stomach the most. Therefore, according to experts, it is necessary to completely avoid foods like white bread, cake, white rice, pizza, which contain refined carbohydrates. It imbalances the hormones and causes weight gain. Along with this, extra fat accumulated on the body can also be their contribution.
3. Lack of sleep can also be the reason for accumulation of extra fat
Sleep is very important for you in all cases. According to a study published by the National Library of Medicine, individuals who do not meet the proper number of hours of sleep are at a higher risk of obesity and storing belly fat than those who get 7 to 8 hours of sleep.
A person suffering from sleep apnea, a condition in which breathing spontaneously stops during sleep, is at a higher risk of developing fat around the abdomen. If you want to avoid this, then it is mandatory to get at least 7 hours of sleep.
4. It is necessary to take protein
Protein is known to be an essential nutrient for weight management. Consuming protein-rich foods releases a type of hormone in the body, which gives us satisfaction. So that we do not feel hungry again and again and we eat according to the requirement.
According to a study published by the National Library of Medicine, protein also boosts the metabolic rate, which makes it easier for the body to burn excess fat.
The study also revealed that people who consume more protein have a lower risk of fat accumulation around the abdomen. Regular consumption of foods like eggs, dairy products, fish and soy will help in meeting the protein requirement.
5. Do aerobic exercise
Aerobic exercise is known to be one of the most effective exercises for promoting cardiovascular health and burning calories. Practicing cardio exercises can help you reduce belly fat. However, its result depends on your intensity. Not only this, frequency and duration also affect the ability to burn fat. Talk to your trainer on this topic and participate in cardio exercises regularly.
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