What is Belly Fat?
Belly Fat is the outward bulging of stomach due to excess fat content in the body.
Harms due to Belly Fat
Obesity is the main harm to your body which gives you an ugly appearance making you feel frustrated when you are in public or in office. Cholesterol content is the next factor which gets increased due to increase in fat. It is directly related to cardiovascular disease leading to high blood pressure causing diabetes. This in-turn can cause strokes leading to heart attacks. Cancer is also one of the harm caused due to excess fat.
Steps to be followed to reduce Belly Fat
Drink more water (about 2-3 liters a day). Water helps in losing body weight there by losing belly. It reduces appetite and burns calories. Eat foods like fresh green fruits & vegetables which burn the fat content. Do regular aerobic exercises like walking, jumping, jogging. Dancing is a good exercise that burns the fat fast. Take foods at regular time intervals. Eat foods which have high fiber content (oats). These foods don’t provide nutrition, fat or calories yet they are very healthy. Use belly reduce belts which are available in nearest shops and gyms.
Steps not to be followed
Stop eating foods with high salt content which increases your body weight. Avoid eating junk and Oily foods which has rich fat content in it. Avoid eating Bread, Biscuits & Cakes that can increase your calories. Also consumption of alcohol increases calories. Stop eating late night foods that increases your hungriness to eat more. Be calm and don’t get stressed in office or in workplace. If you are a smoker, you will surely put weight due to excessive smoking. Smoking increases your stress hormone increasing your belly. Stop eating fast, as you will consume more air which gives you a bloated appearance to your belly.
Belly Fat exercises
Following are some of the basic and most common exercises to reduce belly
Hip Raise Exercise – It helps to strengthen your abdominal muscles.
Air Cycling – It helps mainly to flatten your belly.
Abdominal Crunches – It helps to flatten your center, six-pack abdominal muscles.
Hanging Knee Raise – This helps to tighten your abdominal muscles.
Hip Raise Exercise – It also strengthens your abs muscle
Practicing these and working out regularly can make you lose your belly soon and helps in improving your abs to make you look stronger.
Fat is an important primary nutrient like proteins, carbohydrates and minerals required for human survival. Some amount of fat is really very essential to our body as it is the main source of energy for our body. Excessive fat usually accumulate in thighs, upper arms and in stomach (Belly). The ugliest of the above three is the belly fat. It is because it makes a person to look very stout and bulky.
As we all know “Prevention is better than cure”, one should be aware of various sources of fat and should take steps to avoid the excessive consumption of foods rich in fats.
Sources of fats:
As we all know the main sources of fats are
* Milk
* Cheese
* Butter
* Egg yolk
* Meat
So my main advice would be, eat very less amount of the above listed food items. The alternative for the above listed food items would be skimmed milk, green vegetables and fruits. The most important thing one should have in his mind is “not to eat junk foods”. Cakes, puffs, soft drinks, potato chips, ice creams, hamburgers, hot dogs and other kinds of take away food are called junk food. Junk food is an high calorie food. It has very little amount of vitamins and minerals but contains high level of calories from fats.
Best method to lose belly fat:
I am not going to disclose or reveal any secret here. The well known, best and simple way to lose fat is by walking. It is the safest way to reduce fat. The best time to walk is in the early morning from 5 to 7 a.m.
It is because we not only lose fat but we also get an opportunity to inhale fresh and uncontaminated air which is very good for health. Buy special track suits for this because it absorbs sweat rather easily than other clothes.
Walk gently for one hour everyday and after reaching home drink plenty of water as it helps to overcome dehydration. Take bath after 10 minutes rest and you will feel very fresh. Walking continuously everyday for three months can help us to reduce weight from 5 to 10 kilograms. Don’t expect miracles to happen by this method. Because it is the well known and safest method which is also prescribed by doctors. One more important thing that everyone should know is walking or jogging for one hour will help us to lose same amount of calories. So don’t be very anxious and run heavily as it could drain your body. Within in one year one could easily lose around 15 kilograms by walking regularly (The most vital thing to remember is not to eat foods with high amount of fat during the weight losing period).
Fat, a vital nutrient is soluble in organic solvents but insoluble in water. That’s why it is not easy to lose fat. Fats in general have two states at room temperature. One which is liquid in room temperature is known as oil and the one which appears to be solid in room temperature is commonly known as fats. Fats are made up of individual molecules known as fatty acids. Most of the fats that we get from daily intake of foods are known as triglycerides. A triglyceride consists of three fatty acids bonded to a glycerol molecule. Our body uses these triglyceride molecules for the generation of energy or it stores it as adipose tissue commonly known as body fat.
Diseases caused due to excessive intake of fats:
* Excessive fats get accumulated on the inner walls of heart arteries which lead to arteriosclerosis and the very common disease known as obesity
* It also causes cardio- vascular problems and other day to day complications like hypertension, diabetes, high blood pressure and even stroke.
Various measures to be followed to control and lose fat:
* Healthy food habits play an invaluable role in controlling excessive consumption of fats and the appearance of obesity. Healthy food habits include consumption of cereals, green vegetables, fruits and a good intake of water. Water intake is very essential and it is a key factor in maintaining proper diet. It is because water aids the body in digestion of food.
* The next vital measure that helps us to look smarter is exercises. Once a famous nutritionist quoted that “wholesome exercises in free air, under the wide sky, is the best medicine for body and spirit.” So exercise is very essential to keep our body healthy and fit. Walking is the best, well known and easiest method of all to lose fat. It not only helps us to lose fat but also to perspire, which makes our body rejuvenated and to stay fresh. Other simple exercises include pull-ups, sit-ups, hand stretch, gym work out. But these exercises should not be done vigorously as it could cause sprain and body pain.
* The next method is to take medicines. This can be really fast working but it can also be little too dangerous. Get prior advice from a physician or a nutritionist about the best as well as safe medicines and treatment available in market. To me, first two methods are safe and very effective.
