Your dietary habits can also influence your health and weight. If you consume too much sugar, you have the risk of developing excess belly fat leading to 'beer guts'. Given that sugary foods and drinks, refined carbs are hard to burn for energy, it gets stored as fats eventually. The best way to curb sugar cravings is to eat healthy carbs, whole foods, drink lots of water, so as to feel full and satiated.
Resort to negative calorie foods that are healthy and great for your overall health. Studies have suggested that stress and anxiety can lead to cortisol hormone in the body, which in turn slows down your metabolism. With a reduced rate of metabolism, your chance of losing weight or your belly fat falls drastically. Additionally, too little sleep can cause your cortisol to spike and also increase your cravings for high calorie foods, causing weight gain, especially increase in belly fat.
That said, it is extremely important to manage your stress levels, if you're looking to get rid of belly fat and maintain a healthy weight. Apart from that, you must resort to at least hours of sleep daily. Fiber-rich foods are a must, especially when you want to get rid of the visceral fat in your belly and flatten your stomach. A low fiber diet may not be able to curb your cravings or hunger for high-caloric foods, making you eat more than you should.
Besides, if you do not have enough fiber in your body, you're likely to have issues with your digestive system. A high-fiber diet contains foods such as whole grains, nuts, oats, green vegetables, beans, lentils and hydrating fruits. Eating these foods will help you feel fuller, limiting your urge to feast on unhealthy foods. Your genes can define a lot of what you look like, the kind of physical ailments you develop and much more. Also, when it comes to belly fat, your genes could also be a possible cause for it.
Research suggests that certain genes may influence the release and action of leptin, a hormone that plays an important role in weight management and appetite regulation. While more research is needed to confirm the same, genetics may determine where your body will store the fat, increasing your risk of belly fat. Please Click Here to subscribe other newsletters that may interest you, and you'll always find stories you want to read in your inbox.
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Consumed salt retains water and makes your belly feels bloated. Before making a purchase always make sure the nutrition label does not mention high sodium levels since processed food consists of salt, added sugar and unhealthy fats. Similar to proteins, soluble fibers make you feel full for a few hours so that you don't have to consume unneeded extra calories in your meal. Soluble fibers absorb water and form a gel that lowers fat absorption -- a good thing for someone seeking to lose weight.
You can find them in barley, nuts, seeds, beans and lentils. TheJakartaPost Please Update your browser Your browser is out of date, and may not be compatible with our website. LOG IN. Forgot Password? Or continue login with Google Facebook Linkedin.
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Let's work together to keep the conversation civil. Losing belly fat is the hardest, they say. And when you want to strengthen your core and lose the flab, we most commonly resort to crunches. Here are some moves that can help you lose fat from the mid-section. Each of these moves stimulate and tighten the core muscles while burning calories.
Lie straight on the floor with your legs extended over your hips. Pull yourself up, like one would do while doing crunches ensuring that your hands reach towards your feet.
Bring your arms back overhead, lowering your right leg towards the floor. Repeat the same with left leg. Repeat 20 times. Lie down with your back onto the floor. Bring your hands behind your head. Start with your legs bent at approximately 45 degrees angle; bring the right knee into the chest while straightening out your left leg.
At the same time, rotate your top half bringing your right elbow to your left knee, then switch to the other side. Repeat 3 times, 1 minute each. Begin in a seated position with your knees bent. Extend your legs so your body forms a right angle. Breathe comfortably throughout the move. Hold for 30 to 60 seconds. Repeat 5 times. Lie on your stomach. Bend your elbows directly under shoulders and clasp your hands.
Your feet should be hip-width apart, and elbows shoulder-width apart. Contract your abs, then tuck your toes to lift your body. You should be in a straight line from head to heels. Hold for seconds and repeat. Stand with your upper body straight and shoulders back and relaxed, and chin up. Step forward with one leg, lowering your hips until both knees are bent at degree angle. Make sure your front knee is directly above your ankle, not pushed out too far. Your other knee should not touch the floor.
Keep the weight on your heels as you push back up to the starting position. Repeat with alternate legs. Get into a high plank position. Begin to lower your body and keep your back flat and eyes focused about three feet in front of you. Push back up and keep your core engaged, exhale as you push back to the starting position. Repeat for 20 times. To perform this exercise, first stand straight with your feet shoulder-width apart.
Extend your hands straight out in front of you.
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