Obesity and abdominal fat have been linked to several chronic diseases such as cardiovascular disease, type 2 diabetes and hypertension. Abdominal obesity is also known as belly fat.

Abdominal fat or waist circumference measurement which is the measure for abdominal obesity can be an important predictor of metabolic syndrome. A metabolic syndrome is a group of risk factors that increase the risk for heart disease and other health issues, such as diabetes and stroke (1).

Lifestyle tips to reduce belly fat

Exercise routine

Combining exercise with healthy foods helps in reducing abdominal weight. Consult a physical trainer and choose an exercise routine that suits you and do it regularly.

Physical activity will definitely contribute towards reducing abdominal fat.

Get the family involved

When the whole family is into eating a healthy balanced diet, it is easier to lose weight or belly fat. And it is good for the entire family’s health. If a diet is healthy, people with excess weight will start losing it gradually.

Start reading food labels

Food labels provide the information you need to know. There are some foods that may contribute to weight gain.  For example, did you know soups and ketchup have sugar added to them?  A low-fat food may have added sugar.

Make it a habit to read food labels which will help you choose the right type of foods which will reduce belly fat.

Eat from a plate or a bowl

Whatever you wish to eat, eat from a plate or put it in a bowl and eat. This way you can visually measure how much you are eating. If you eat out of a bag or box you will have no idea how much you are eating.

Shop for groceries sensibly

Do not buy energy-rich foods which do not supply nutrients in substantial amounts. You tend to nibble on them if they are at home. Go for grocery shopping after meals otherwise you end up buying energy-dense foods. Do not buy foods which you do not need.

Get sufficient sleep

Your body needs a good night’s sleep every day to recuperate from a day’s stress. If you do not sleep you tend to eat or nibble on something when you are up. Good night sleep is essential for weight loss.

Healthy foods that help reduce belly fat

There are several foods which have been studied for their effect on abdominal obesity and which when included in the diet regularly can contribute towards the reduction of belly fat.

Protein

Most of the weight loss diets contain a significant amount of protein. A high protein diet, when compared to a low protein diet, is associated with better weight maintenance especially with individuals who had a higher body mass index and waist circumference.

Include lean meats, legumes and nuts in your diet.

Water

Drink sufficient water in a day. Water keeps you hydrated, helps in not overeating and keeps you from drinking sugary drinks for quenching thirst.

Fruits

Fruits are low in calories, good sources of vitamins and minerals, rich in dietary fiber and play an important role in a healthy balanced diet. Fruits contribute towards reducing belly fat.

Vegetables

Vegetables are good sources of micronutrients, vitamins and minerals, and rich sources of dietary fiber. They also have several phytonutrients which have antioxidant value. Vegetable intake decreased abdominal obesity.

Almonds

Study results pointed out that the substitution of almonds instead of a high carbohydrate snack may be a simple alteration in the diet to reduce central adiposity. Make almonds part of your balanced diet. Have a fistful of almonds every day as a snack.

Green tea

Consumption of green tea as a beverage helps in the loss of abdominal fat. Have a cup of green tea every day as it provides innumerable health benefits along with inducing belly fat reduction.

Omega 3 fatty acids

Foods containing omega 3 fatty acids contribute towards the reduction of abdominal fat and at the same time provide several health benefits.

Fish, flax seeds, chia seeds, soybean oil etc are good sources of omega 3 fatty acids.

Final word

Certain lifestyle modifications and incorporating healthy foods into your diet will help reducing belly fat. Abdominal obesity is a risk factor for developing certain chronic diseases, work towards reducing it.

References

1. National heart, lung and blood Institute (2019). Metabolic Syndrome.

https://www.nhlbi.nih.gov/health-topics/metabolic-syndrome