Belly fat is not okay! Do you know every 5 cm increase in waist circumference is associated with 17% increase in mortality risk in men and 13% risk of mortality in women. This study shows that only does belly fat affect our physical appearance, it would impact our overall health by a great degree. Belly fat is also linked to health concerns such as insulin resistance and diabetes. But the most frustrating thing about belly fat is that it can be stubborn to lose and may not melt away too easily.
In this article, we list out top 5 tips for losing 5 kgs of belly fat, but before that, the first step to take would be to to cut down on sugar intake and eliminate transfat completely from the diet. According to an article on FSSAI’s official website, researchers at Wake Forest University, North Carolina, found that transfat increases the amount of fat buildup around the belly area.
Why Belly Fat is Bad For Your Health?
According to a study mentioned on the National Library of Medicine, waist circumference of more than 88 cm in women and more than 102 cm in men can increase their cardiovascular risk by a great degree. Increase in belly fat also means more visceral fat around body’s vital organs that can cause severe health concerns. Belly fat is also linked to insulin resistance and diabetes.
Top 5 Tips for Losing 5 Kgs of Belly Fat:
1. Create a calorie deficit so that your body can tap into its stored fat and use them up to meet its energy demands. Calorie deficit can be created by slashing down a few calories through dieting and burning more calories through exercise and increased physical activity.
2. Build lean muscle. Regular exercise not only burns calories, it also boosts metabolism and helps in building lean muscle which would help your body burn fat even at rest. You can either hit the gym or do home workouts without any equipment. Yoga, dance, and walking are some amazing exercises you can start with. Start with 30 minutes of exercise and gradually increase the timing to 1.5 hours.
Also Read: 5 Amazing Morning Foods For Weight Loss
3. Eat 25 gm of protein at every meal which would not only help you keep fuller for longer, it also will help build muscle if you are working out. Protein has thermogenic properties, and quite a few calories are required to digest it. Do not forget to include around 7 to 10 gm with every meal because fiber-rich foods also keep you fuller for longer, controlling appetite, and keeping the gut bacteria happy.
4. Move your body more, just one hour of gym is not enough. Even though hitting the gym is a great way to burn calories, it’s important to note that spending just one hour in the gym is not enough. Say bye to sedentary lifestyle and remain physically active to burn calories throughout the day – this way, you can shed significant weight and lose belly fat as well.
5. Less Stress, More Sleep! Yes, experts say, you cannot shed belly fat without reducing stress. It’s also important to get at least 7 hours of sound sleep each night because sleep deprivation can lower metabolism and increase cravings for sugary and calorie-dense foods. Chronic stress leads to the release of cortisol, a hormone that encourages the body to store fat, particularly the belly area. So, if you’re constantly stressed and also sleep for less than 5 hours, going on a strict and hitting the gym daily would be of little use in getting rid of belly fat.
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