Belly fat or abdominal obesity or central obesity is the accumulation of abdominal fat resulting in an increase in waist size and bulky abs. There exist a strong correlation between cardiovascular disease and central obesity. Abdominal obesity is confined not only to the obese and obese subjects.
Belly fat is very difficult to remove. Do not let it get deposited on your body because once get accumulated, it is difficult to remove. Belly fat is actually the saturated fats that get deposit. In order to avoid the accumulation of belly fat, one should be careful in what he is consuming in his diet. Our diet must be nutritious and balanced. Testosterone booster can help in weight loss too.
Tips to reduce your belly fat
Think again if you want to work late at night. You end up eating more when your biorhythms are off. When you are tired you produce more ghrelin and leptin. These trigger cravings for sugar and other fat-producing foods. Loss of sleep can also affect your hormone production. Sleeplessness affects your cortisol levels that cause insulin sensitivity. This is one of the prime reasons for belly fat production.
- Regular Exercise
Aerobic exercise will help you in loosing fat including your belly fat. It is not an immediate process to burn belly fat. Focus on calorie burning exercises rather than crunches or sit ups. Aerobic exercise is the key to strengthening of your abdominal muscles.
- Resistance Training
In order to get rid of belly fat, combining cardiovascular exercise with resistance training is more effective than cardiovascular training alone. Resistance training can be done with resistance bands, free weights or exercise machines.
- Reduce Calories and Sugar Consumption
You are not going to lose belly fat, unless you restrict your calorie intake. You must start taking control of your calorie intake. You must measure your waistline before you reduce the intake of calories. And one month later, measure again your waistline. It is 80% healthy diet to fight against belly fat. You can reduce calories by replacing bad habit snacks with good ones and by taking protein, vegetables and whole grains.
- Fiber in Your Diet
Soluble fiber lowers your insulin levels. This results in speeding up the burning of visceral belly fat.
Add fiber to your diet slowly. You need to give the natural bacteria time to adapt to your new fiber intake, in your digestive system.
- Motivate Yourself
Belly fat reduction doesn’t have to be solely a cosmetic goal. Motivation can be gained by understanding the health issues linked with belly fat. Belly fat is linked with cancer, cardiovascular disease and diabetes. It’s the deepest layer of belly fat that poses health risks. Such visceral fat cells produce hormones and other substances that can affect your health.
There are various exercises that you can easily make them a part of your daily routine and you can carry them at home. These aerobics and resistance training exercises will in turn give you a better shape that you have ever wanted. Stress can even get worse with bad dieting. Studies show that the stress caused by dieting can increase cortisol levels. And this increase in cortisol level makes no change in belly fat even with the reduction of calorie intake.
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