HOW TO LOSE ABDOMINAL FAT
Abdominal fat is one of the nuisances that plagues a lot of people these days, and it is not about making your clothes look tight when you wear them. This type of fat, which is also known as visceral fat, is one of the factors that contribute to the development of heart disease, type 2 diabetes as well as other health conditions.
Getting rid of abdominal fat is also very difficult as it has proven to be a stubborn belt of fat around the midsection. These fat cells are referred to as “beta cells,” and they are particularly hard to offload.
There are lots of misconceptions floating all over the place when it comes to losing excess abdominal fat. One of such fallacies is that if you do enough crunches and sit-ups, your midsection will become well-toned.
But the truth is, it is not possible to reduce any particular portion of your body. This is why you should try as much as possible to eliminate excess fat from your entire body before concentrating on your midsection as well.
Another mistaken idea is that if you eliminate carbohydrates from your diet, your stomach will stop becoming bigger and begin to reduce. However, what you need to realize is that the human body needs carbohydrate for energy.
The only way to eliminate fat from your entire body is to build your muscles. The effect of strengthening your muscles is to increase your metabolism, thus turning your whole body into a fat-burning engine. The more you build up your muscles, the more you burn off excess fat at a steady rate, and this occurs long after you have left the gym.
You don’t have to bulk up if that is not your ultimate goal. But you can build lean muscles that will give your figure a toned look.
Therefore, here are some scientifically-proven tips to help you lose abdominal fat:
- Eat Lots of Soluble Fiber
Soluble fiber is known to absorb excess water in the gut, thereby forming a gel that slows the digestion of food. This, in turn, regulates the amount of food you eat since it leaves you feeling full.
A research was conducted which involved 1,100 participants, all of whom were adults. They were fed with soluble fiber over a five-year period. It was observed that for every ten-gram increase in the intake of soluble fiber, there was a significant reduction in abdominal fat by approximately 3.7%.
Sources of soluble fiber include avocados, legumes, brussels sprouts, flaxseed, etc.
- Do More Cardio Exercises
Exercises, especially cardiovascular workouts, can effectively burn off calories and improve your health.
There is no clear-cut observation as to whether high-intensity or moderate-intensity exercises are more beneficial than one another.
However, the duration, as well as the frequency, are more significant than its intensity.
2. Eat Less Sugary Foods
Sugar is linked to severe diseases, especially when consumed in excess. Such ailments include type 2 diabetes, fatty liver disease, heart disease, and obesity.
Scientific observation has also connected sugar, which contains fructose, with increased abdominal fat. You should also use real honey sparingly.
3. Cut Down on Refined Carbs
You should reduce the intake of refined carbs as it has been proven to be beneficial for losing abdominal fat.
This, however, does not imply that you should stay strictly on a low-carb diet. You can replace refined carbs with unprocessed or unrefined starchy carbs since they help in improving metabolic health and trim down abdominal fat.