Carrying too much fat around your belly can increase your risk of chronic health conditions. When you carry too much fat around your belly, you are at increased risk of cardiovascular diseases, diabetes and even cancer. When fat surrounds your internal organs, it can cause your blood pressure and cholesterol to increase.
You don't have to take extreme measures to get rid of belly fat. Here are some natural tips for shedding them off.1.Cut out certain diets
While it might be easy to blame genetics and metabolism, Belly fat is usually a result of poor dietary choices. Make efforts to clean up your diet, specifically limiting saturated fat, trans fat and excessive sugars. Saturated fat can be found in fatty meat, poultry skin, palm oil, and full-fat dairy. Trans fats are man-made fats found in most processed products and they actually contribute to belly fat. Cut out sodas, energy drinks, flavored yogurts and sweets to help with weight and belly fat.
Make the majority of your diets fresh fruits and vegetables, lean meat, whole grain and low-fat dairy foods. Many plant foods are high in fiber, which fills your stomach and help prevent over eating. Take fewer calories, by making plant foods, lean meat and protein foods like beans and nuts part of your healthy eating plan, it can help you shed excess pounds by keeping you full for a longer period of time so you end up eating less.2. Carry out exercises
Belly fat responds to exercises. Researchers found that exercise matching 20 miles of jogging per week results in belly fat loss. Go for at least 40 minutes of moderate intensity exercise most days of the week to help reduce belly fat. Stop doing crunches, crunches will strengthen your stomach muscles, but would not burn belly fat that covers your abs and can also cause you lower back pain.
According to a 2011 study conducted by Duke University researchers suggests that aerobic exercise is one of the most effective ways to get rid of belly fat. Aerobic exercises can help you get rid of visceral fat deep in your abdomen, not just the layer of subcutaneous fat under your skin. Walking, running, jogging, swimming and dancing are all examples of aerobic exercise. Aim at getting a 2 hours and 30 minutes of moderate intensity aerobic exercise or 1 hour and 15 minutes of vigorous exercise per week.3.Limit alcohol intake
To loose your belly fat, what you drink is as important as what you eat. Alcohol from time to time is ok but forget about loosing belly fat if you drink beer and sweet alcohols regularly.
Peer shape is common to beer drinkers; belly fat and man boobs- especially as they get older. Alcohol also stresses your liver which has to over work to clear the toxins. According to research, it takes 3hours for your liver to fully process a pint of beer.
Cutting back on alcohol may help reduce your waist size. You don't need to give it up all together, but reducing the amount you take in a single day can help.
In a study of more than 2000 people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on days they drank. 4. Get enough sleep
Sleep seven hours or more each night. Sleep is important for many aspects of our health, including your weight. Study shows that people who don't get enough sleep tend to be overweight, which may also include belly fat. 5. Stop taking fruit juice
Although fruit juice provides vitamins and minerals but it's just as high in sugar as soda and other sweetened beverages. Drinking large amounts may carry the same risk for abdominal fat gain. To help reduce excess belly fat, replace fruit juice with water, apple cider vinegar, sparkling water with a wedge of lemon or lime and green tea.
When you have healthy habits, rest well and eat real food, fat loss tends to follow as a natural side effect.