February 21, 2024
belly fat

belly fat

Too much effort needs to be made to get rid of fat in the body and it is not as easy as one might expect. Practising a healthy diet is not enough as you also need to do regular exercises to get better and overall results.

In general, there are 2 types of fat in the body, namely: Visceral and Subcutaneous. Visceral fat is fat found in the abdominal cavity and it encloses internal organs in the body, such as the liver and spleen. It’s hard to see how much belly fat is inside a person’s body. However, a broad stomach and waist may indicate excessive amounts of belly fat. This is a type of fat that can interfere with the function of a person’s internal organs.

How to get rid of belly fat

  • Establish a low-carb diet because it is an easy way to get rid of belly fat. Some studies show this diet is more effective in removing belly fat than a low-fat diet.
  • Stay away from stress

When stressed, the body will produce the hormone named cortisol. This hormone can make you want to overeat. And everyone does have his/her own way to deal with stress, one of which is eating. Instead of choosing unhealthy potato chips, choose a type of fruit that is good for the diet. You can also exercise or meditate to deal with stress.

Increase consumption of vegetables

If you want to lose belly fat, then at least 50% of the portion or contents of the meals plate must be filled with vegetables. In choosing the type of vegetables you still need to be careful. For an effort to reduce fat in the stomach, choose vegetables that do not contain starch, such as broccoli, beans or green leaves. And reduce consumption of vegetables that contain carbohydrates such as carrots, corn, and potatoes.

Get enough sleep

In fact, lack of sleep can indeed lead to weight gain, diabetes, and other health problems. So if you really want to get rid of belly fat, try to sleep for 7-8 hours.

Exercise regularly

Muscles burn more calories, some of which come from fat in the body. Because of this, the more muscle you have, the more weight you lose, even when you are sitting still. To get rid of belly fat, at least do sports that require strength (strength training) 2x a week. Or if you want an easier exercise, you have to start cycling, jogging, or walk for 20-30 minutes.

Actively moving

Sitting all day at the office, then followed by sitting again all night in front of the TV, is not a wise thing to do. Even though you have been exercising enough for this week, lack of movement will make your exercising not having much impact. If you really have to sit for a long time, at least move your body, whether by walking to the bathroom or just light stretches every hour. You can also add gestures when talking, or shake your legs while sitting to help with the fat-burning process. And instead of choosing elevators or escalators, choose stairs that are much healthier.

Consumption of dark chocolate

Dark chocolate is rich in zinc which can increase levels of leptin, a type of hormone that regulates energy expenditure, fat storage, and appetite. But do not just choose dark chocolate, rather choose one that is low in sugar and not overeating it.

Apart from these steps in getting rid of your stomach belly, find doctors in Malaysia that can help you overcome this problem effectively.