As fat has it importance in body so does it have its disadvantages of which the most obvious is making one look unfit for performing activities. Fat around the belly called visceral fat is harmful to the body. Visceral fat is a major risk factor for type 2 diabetes and heart diseases. These alongside other side effects of excess fat in the body makes the check to lose excess fat in the body a very important idea. The section below discusses how excess fat in the body can be lost.
1.EAT PLENTY OF SOLUBLE FIBER.
Soluble fibers form a gel and absorb water which helps in slowing down food as it passes through digestive tract. These soluble fibers give the feeling of fullness even when the individual has not eaten much. Alongside this, soluble fibers also promote weight loss in the body. It also helps in decreasing and absorbing the amount of calories in the body. Observation shows that for every 10 gram of fiber intake, there is a corresponding decrease in the fats in the body of adult. For these reasons, it is advisable to take soluble fiber.
- AVOID FOOD THAT CAUSE TRANS-FAT.
Trans-fat is a process where hydrogen is pumping into unsaturated fats. A good example of this is soybean oil and it is also found in some margarine and some packaged food. The side effect of this is that it causes inflammation, heart diseases and abdominal fat gain and insulin resistance according to observation by physicians. Therefore, avoiding the intake of trans-fat will help in losing fat in the body. Reading the ingredients on the label of consumable things before intake is important to avoid trans-fat.
- AVOID EXCESS ALCOHOL DRINKING
Excess intake of alcohol causes accumulation of fat in the body. Although, alcohol has it importance in the body if taken moderately but when it is taken in excess, it is harmful to the body giving rise to conditions like ventral obesity characterized by excessive fat around the stomach and abdomen. Avoiding excessive alcohol will also help to lose fat in the body. It should however be noted that moderately taking alcohol (about once in a week) does not compulsorily mean there won’t be fat in the body.
EAT HIGH PROTEIN DIET.
Taking enough and adequate protein helps in losing fat in the body. This is due to the release of nutrient into the body when these proteins are consumed. It also helps in weight control. Protein increases some hormones in the body that helps to decrease appetite and promote fullness. This hormone released by protein into the body is called fullness hormone PYY. Protein also helps in increasing the metabolic rate that aid muscle to retain its activity during mass weight loss. Observational studies unveil the importance of protein in losing fat in the body that those who take much protein were less susceptible to having abdominal fat than those who took little protein.
STRESS LEVELS SHOULD BE REDUCED.
There is tendency to have excess fat in the body if one is faced with much stress. Too much stress causes fat belly by stimulating the adrenal gland to release a stress hormone, for example, cortisol. Research has shown that high cortisol levels increases appetite and drives the excessive storage of abdominal fat. Large waist of women is enough to produce more cortisol. Therefore, abstaining from too much stress as well as engaging in pleasurable activities is good. Practicing yoga or meditation is a highly effective method used to reduce or loose fat in the body.
AVOID A LOT OF SUGARY FOODS.
The causes of some chronic diseases can be linked to sugar that contains fructose. Some of these diseases include heart diseases, type two diabetes, obesity and fatty liver diseases. According to health workers, high intake of sugar causes increase in the fat in the body. Therefore, it is very important to be watchful of the amount of sugar in the foods we eat to avoid fat accumulation. Healthier sugars such as real honey can be used instead to avoid excess fat in the body.
ENGAGE IN AEROBIC EXERCISES.
Aerobic exercises like cardio is an effective form of exercise that makes one lose excess fat in the body. Effective exercise reduces belly fat and fat in the body. High-intensity exercise or moderate-intensity exercise is more beneficial regardless of the intensity. A study unveils that postmenopausal women lost more fat from all areas of the body when aerobic exercise was done for 300 or 150 minutes per week.
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