Excess fat around your belly can be a major concern. Belly fat is related to subcutaneous fat underneath your skin and visceral fat surrounding your organ. Fat deposition around the body organs increases the risk of metabolic diseases like diabetes, fatty liver disease, heart disease, and PCOS. Being overweight or obese increases the risk of sleep apnea, joint pain, and different forms of cancer.

Burn belly fat with these tips

Exercise and strength training – Exercise increases your heart rate and makes you sweat, this way you lose some weight. Aerobic exercise burns overall calories and helps you reduce body fat. Doing cardio exercise for 150 minutes/week is recommended.

Limit sugar intake and high-calorie beverages – Consuming too much sugar in the form of sweetened beverages and fruit juice can really be harmful. 

Stress management – During stress, the body releases cortisol hormone which can further lead to weight gain. When we are more stressed, we tend to become less mindful about our eating. 

Eat more fiber – Eating fiber-rich foods like chickpeas, lentils, and bananas can keep you full for a longer time. Fiber-rich foods contain a high amount of soluble fiber, this slows down the passage of food. Consuming a well-balanced diet full of whole grains, fruits and vegetables makes a healthy food choice. 

Limit alcohol – Alcohol contains a lot more calories. 

Consume protein sources – Include different sources of protein in your diet. Options include vegetarian and non-vegetarian foods like dairy products, meat fish, eggs, and beans. Proteins keep you satiated and decrease hunger hormone levels. An individual should consume that many grams of protein similar to that of weight in kgs. For example, if a person weighs 60 kg, he should have 60 gms of protein per day. 

Choose healthy carbs – Swap eating white bread with brown bread or complex carbs like 100% whole grain bread and pasta, brown rice, and beans. Moderation is the key to a healthy body. Try to consume more lean proteins, vegetables, fruits, whole grains, and low-fat dairy. 

Mindful eating – Mindful eating prevents you from overeating. One should self-monitor their food intake and exercise. Don’t distract your mind by watching your phone or TV. Do mindful eating of food.

Restrict your late-night eating – Try finishing your dinner by 7 or 8. Late-night eating unprocessed can really be harmful. 

Doing regular exercise and reducing calorie intake effectively reduces visceral fat. By losing 5-10% of your body weight, you can improve blood sugar, blood pressure, and cholesterol levels.

(Disclaimer: The content on this site is for informational purposes only, and should not be taken as professional medical advice.  Always seek the guidance of your doctor or other health professionals for any questions you may have regarding your health or a medical condition.)