Belly fats are very annoying and a big nuisance. It distorts one’s shape and it makes your clothes too tight on you. It is also harmful because it causes a lot of health problems and complications.
Belly or abdominal fat is medically known as visceral fat, it increases the risk of type ii diabetes, cardiovascular diseases, high blood pressure, increased levels of cholesterol, cancer, stroke, dementia, heart disease, and other chronic health problems.
Visceral fats activate and boost the production of stress hormone. It penetrated deep into your vital organs and cause a lot of health problems. It releases cytokines, which are inflammatory substances into your body, this substance affects the production and functions of insulin.
If you want to know if you have belly fat, use a tape to measure the circumference around your waist, if you are a man and it is 40 inches or 102 cm and above, you have belly fat or abdominal obesity.
For women, it is 35 inches or 88 cm and above. Even if you look thin on the outside and still have abdominal fat, you still have increased the risk of chronic diseases than someone without belly fat.
It is quite difficult to lose belly fat but it is not impossible. There are some effective natural ways to go about it and that is what we will be looking at.
You should make it a point of duty to lose belly fat if you have because it will improve your health and also increase your lifespan.
Causes of Abdominal Fats
- Genetics: This has to do with inheritance, some women inherited apple shape from their mothers and people with this type of shape are more prone to belly fat or abdominal obesity.
- Menopause: Belly fat is more common in women who are experiencing menopause.
- Medical conditions: Like Polycystic Ovarian Syndrome (PCOS) can also lead to abdominal fat
- Excess drinking: Excessive intake of alcohol in men also leads to belly fat.
- Late Night Eating: Eating late at night and going straight to bed can make your stomach big. Dinner should be eaten before 7 P.M and there should be an hour interval before going to bed.
- Unhealthy lifestyles: Chronic stress, bad diet, lack of sleep, and other bad lifestyles can make you accumulate fats in your belly.
5 Natural Tips to Loss Belly Fats and Keep it off
Eat Healthy Diets
Regular intake of junks and processed foods is one of the leading causes of abdominal obesity. A way to reverse this condition and keep it off for good is to change to a healthy diet.
Your meals should be more of proteins, this will prevent you from ingesting more carbs and fats which can cause belly fats. Your meals should also include lots of soluble fiber, it forms a gel that slows the movement of food as it passes through your digestive system.
This type of fiber boosts weight loss by helping you feel full for a long period of time. This thereby reduces your appetite and your food intake. It can also reduce the number of calories that you absorb from food.
Soluble fibers will help you fight off belly fats and keep it away for good. Rich sources of soluble fiber are flaxseed, legumes, avocados, Brussel sprouts, blackberries, and shirataki noodles.
Stay Away from Unhealthy Foods
This includes trans fats like soybean oil, bread spread and margarine. They lead to weight gain and other chronic diseases. Read ingredients on food labels properly and don’t buy any food containing unhealthy food additives and trans fats.
Excessive intake of alcohol leads to abdominal obesity, so it should be avoided or the amount taken should be reduced. Avoid sugary foods, they contain excess fructose which can lead to obesity and chronic diseases when consumed in excess. See also: 10 Common Habits that are Destroying your Eyes.
Live Healthy Lifestyles
Reduce stress, sleep properly, take in lots of water, and eat healthy foods. Stress triggers the production of cortisol in your adrenal glands, this leads to an increase in appetite and storage of fats in your abdomen.
Stop taking refined carbohydrates, they cause belly fats, use pure virgin coconut oil or olive oil in place of your regular cooking oil.
Get enough sleep, it prevents obesity. People suffering from insomnia and other sleep disorders are more prone to obesity and abnormal fats than those who sleep well.
Studies have linked sleep apnea, a condition in which sleep is obstructed during sleep to the presence of excess visceral fats. If you are having any sleep problems, you should see a doctor ASAP and as an adult, you need 8 hours of night sleep every day.
Take Healthy Drinks
Apart from clean water, herbal teas like ginger and lemon tea, turmeric and black pepper tea, cinnamon and ginger tea, flaxseed tea, and green tea are all effective fat burners.
Coconut water, coconut milk, coconut milk, and black pepper, and smoothies are also excellent. Always add apple cider vinegar to your diet, it decreases the concentration of sugar in your bloodstream, and it is rich in acetic acid, an efficient fat burner. K8
Fruit juices are not advised when losing weight or fats because they are high in sugar. See also: 10 Ways to Boost Hair Growth Naturally and Effectively.
Aerobic exercises are a good way to burn belly fats. It burns calories and they are effective for postmenopausal women. There are also many exercises you can indulge in that will help you burn those excess fats in your belly.
Some of the exercises are:
- Twist crunches
- Side and reverse crunches
- Vertical leg crunch
- Bicycle exercise
- Stomach vacuum
- Lunge twist
- Rolling plank exercise, etc.
You can reverse and prevent belly fats using these above methods. Please check with your doctor before taking any herbal tea especially if you are on any medication.