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Research has shown that the most dangerous type of fat is, believe it or not, belly fat. Slimming in the tummy area can prevent illnesses like diabetes and heart disease from occurring.
Studies show that people with concentrated belly fat are 50% more likely to die earlier than those who have fats in other areas. A healthy, fit and lean tummy is the ultimate aim and goal of many people, but the question is how to fight the belly flab.
Fight belly fat with food
The highly processed food and sugar-laden diets are the culprits of many belly fat problems. To start to fight it, avoid junk food and food high in sugar.
Try to replace your junk food with healthier options. Learn to incorporate whole grains, fruits and vegetables into your daily diet. You can indulge yourself once in a blue moon by treating yourself to some junk food.
Food laden with transfats like fries and crackers are the types of food that cause your belly to gain its fat. Make use of good fats to burn away the bad ones. You can consume foods that are rich in monounsaturated fats and Omega 3.
Examples of such food include salmon, avocados, soybeans and walnuts.
Do remember moderation is the key.
Sleep as part of a weight-loss plan
Not getting enough sleep is another thing to avoid when you are looking at losing that belly fat. Sleep is an integral part of a weight loss plan.
If you work late into the night, you will end up eating more as your body produces ghrelin when you are exhausted. Ghrelin will, in turn, trigger your body’s craving for sugar and food.
Sleeping five hours or less per night will cause one to gain more weight as compared to people who have adequate sleep of seven to eight hours. The lack of sleep will cause the alteration of hormone production, resulting in insulin sensitivity which is the main contribution for belly fat.
Having adequate sleep of at least seven to eight hours daily is crucial if you wish to achieve a lean and a flat belly.
Exercise
High-intensity exercise can help in fighting belly flab. Exercise on a treadmill and set it at various speed levels from a brisk walk to a slow but steady run. It is an intense exercise that can help you achieve your goal. Alternate from walking to running and vice versa.
Set the incline at around 1.5 or 2.0. You may choose to listen to music to do this cardio exercise in a more natural and relaxing way. If you do not have access to the treadmill machine, you can walk up and down the stairs to burn a similar amount of calories within the same time frame.
There are no shortcuts to shed the fats at your belly. It takes a lot of hard work and effort as well as a healthy and balanced diet to a slim and lean tummy. To achieve a flat belly, do it the healthy and proper way by committing to a long term exercising and nutritious diet plan.
Image credit: DepositPhotos.com
Last article update: 10/2/2019
