Visceral fat or belly fat not only makes you look bad but it can also be bad for your health. It can cause diabetes and heart disease. The good news is that you can reduce visceral fat which is metabolically active. By simply improving your metabolism and regulating your stress hormones you can eliminate the belly fat.
Abs are made in the kitchen
The saying that “abs are made in the kitchen” is a truth and you can experience it yourself. That is why, it is very important to ensure that you are eating right, especially when you are trying to lose belly fat. The process of losing belly fat is 90% diet and 10% exercise.
You will need to reduce processed sugars and grains. Eliminate this sugar and sugary beverages from your diet. You will also need to eliminate or at least reduce empty calories from white processed carbohydrates. If he can eliminate sugar and empty calories, your body will be able to burn fat faster. Stop drinking sodas, alcohol and coffee. If you are not removing the processed foods from your diet, you can forget about losing your belly fat.
Fruits and vegetables are to be included in the diet. It becomes more important when you are trying to lose weight. If you are a women between the age of 19 and 50, you will need 2.5 cups of vegetables per day. Make your plate a colourful one by adding vegetables of different colour. It will also help you to get more nutrition for your body. You will also need 1.5 to 2 cups of fruit a day. When you eat more fruits, it will help you to increase your appetite for healthy foods. You can always eat the fruit you like provided it is not in the banned list.
Add more whole grains. Quinoa, barley and brown rice are always better than whole-grain bread. Always choose the less processed grains. The whole grains that have low glycaemic index are good for you when you are trying to lose fat. Such grains will not increase your blood sugar and they will keep you fuller for a long duration. You can always find the glycaemic index of the different grains that you are eating.
Protein is important
When you are trying to lose belly fat, protein is very important for you. You need quality protein from salmon, turkey, tuna, legumes and chicken. However, be careful about the amount of mercury present in such foods especially in the fish. You can always add a low-fat dairy product to your diet. Yogurt is such a food. It will help you by lowering cortisol levels besides providing you with necessary calcium. Greek yogurt has more protein than regular yogurt and just one serving per day is good enough for you.
Drinking 2 to 5 cups of green tea daily will help you to reduce belly fat. Scientific studies found that it contains catechins, which is an antioxidant and can increase the process of losing visceral fat.
If you can identify the causes of stress in your life, you can always reduce your stress levels. Higher stress can increase visceral fat in both women and men. When you are stressed, your body produces more stress hormone like cortisol and cortisol can send signals to your body to store more fat. Women are more likely to show physical symptoms of stress in comparison to men, one of which is weight gain in the belly. Breathing exercises, yoga, and other exercises can help you to reduce stress in your life. Proper sleep and vitamins C supplementation will definitely help you to reduce stress.