It is important to maintain a moderate amount of body weight and body fat for good health. But the type of belly fat you store can impact your health differently. Abdominal fat, which is also known as visceral fat or belly fat. It is dangerous to store that fat around vital organs such as your liver and intestines. For many people, this is the area where it shows that they have gained weight. It is evident that a person who have a belly fat have different lifestyle. It is the worst place to gain weight. It ruins our clothes. Degrade our self-confidence.
1) Not getting enough sleep
If a person is not having an adequate sleep of a 7 to 8 hours, they will probably gain a belly fat. When a person does not have an adequate sleep. The body increases the production of stress hormone, which is called cortisol. The production of hormone called cortisol increases sugar cravings, which lead to the conception of many empty calories, it causes the belly to expand.
In order to keep your belly in check, one should have a good sleep. Getting enough sleep of 7 to 8 hours helps control cortisol levels and also increases leptin levels. The increase in the production of leptin levels keeps the person’s appetite in check. A person’s metabolism also gets affected by lack of sleep.
2) Keep yourself hydrated
If you have the option of drinking water, fruit juices or sodas, one should opt for water. It is because water does not lead to the increase in belly fat. Drinking four to five litres of water everyday not only helps us to burn the stubborn fat, but also prevents water retention, which is the main reason for constipation and bloating. Water gives us a feeling of fullness. A good amount of water everyday keeps us away from the untimely food cravings.
3) Skipping meals
You should never skip your meals in order to burn your fat or to become skinnier. If you are doing this, then you are inviting the fat cells to accumulate in your belly as the body tends to store more calories. If you’re not letting your body eat anything, then you’re slowing down your metabolism which can result in fewer calories burn.
4) Sitting at a same place for a long time
If you are sitting at a place for a long time, it will increase your belly fat. Due to inactiveness your body won’t burn the fat. If you have a beer belly then it’s time for you to cut down on your alcohol intake.
5) Eating untimely
Having your meals in an irregular time can increase your body fat. Just like our body, our digestive system also need rest to perform their function properly. If you are having late meal then your digestive system won’t be able to digest it properly and indigestion will prevail.
Studies have also shown that eating from smaller plates can help you control the belly fat as the amount of food you will take has less space. So, it is advisable for people to eat on time and from smaller plates rather than on bigger plates.
6) Check your cortisol
It is not bad. It is essential for our body to maintain overall health. It provides energy during the day and lowers at night to help us to sleep better. If the level of cortisol rises constantly, then it causes serious problem.
Studies have found the relationship between increase in cortisol and weight gain. It is found that people with greater levels of belly fat have high cortisol content in their body.
7) Avoid consumption of alcohol
The visceral fat is also known by a name called a beer belly for a reason. It is because drinking alcohol like beer result in the increase of the belly fat. It decreases the ability of the body to burn fat. When consumed is less amounts like red wine, it will help in lowering of heart diseases.
Drinking excessive alcohol can lead to inflammation, liver diseases, certain types of cancer, excess weight gain and many other health problems. Excess amount of alcohol is related to higher visceral fat accumulation and a higher body mass index (BMI). Not only alcohol but many other beverages are high in sugar. Moderate amount of alcohol increases appetite which lead to greater calorie intake and thus expand belly fat more.
8) Cut trans fat
They are considered to be the unhealthiest fats. They are produced by adding hydrogen to unsaturated fats in order to make them more stable and they are allowed to become stable at room temperature. They are mostly used in baked products and other packaged foods. Thus, trans fat contribute to visceral fat and has been attributed to poor health.
9) Low protein diet
Weight management can be controlled via consuming adequate dietary protein. Diets which are high in protein promotes weight loss and prevent weight gain by increasing fullness, since protein takes a longer time to digest than other nutrients. It helps in the growth and repair of muscle. This increases your metabolism and burn more calorie. If you want to increase your protein intake, you should include high quality protein in your diet such as lean meat, poultry, eggs, beans, lentils, and tofu.
10) Low fiber diet
It is very important for optimal health and weight management. Some of the fibers can make your body feel full, stabilize hunger hormones and manage hunger.
Diets which are high in refined carbs and low in fiber appears to have an opposite effect on appetite and weight gain which includes increasing your body weight. Here are some foods which you can include in your diet that that are high in fiber.
- Leafy green vegetables
- Whole grains
- Popcorns that are plain
A major role is played by genetics too. It plays a role in developing the risk of obesity. Studies revealed that the tendency to store fat in the abdomen and other parts of the body is partly influenced by genetics too.
There are many factors that can increase the likelihood of gaining excess belly fat. But there are few reasons like genes and menopause that increases the chance of belly fat. If you want to reduce your belly fat than its best to go for a healthy diet plan. You should avoid eating foods that aren’t healthy. Belly fat also depends on how active you are. Manage your stress and manage the associated health risk.