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While losing weight in other areas of the body may easily come off, belly fat is harder to budge. Often times we see clients who have managed to shed a considerable amount of weight but yet are struggling with belly fat. So its important to understand why.
There are three types of fat: triglycerides, the fat that circulates in your blood, subcutaneous fat, the layer directly below the skin’s surface, and visceral fat also known as abdominal fat or belly fat located beneath the muscles in your stomach and poses risks to your health when there is too much of it.”
Explains Dr Shankar Reddy, Cardiologist, “Visceral fat produces excess hormones and chemicals. This can have an impact impact on almost every organ in your body, and increase your risk for health issues such as heart disease and type 2 diabetes.
Unfortunately, it’s this visceral fat specifically that contributes to the extra weight you may carry in your mid-section.
“The body tends to store visceral fat, or abdominal fat, easily and resist ‘losing’ it since it is in such close proximity to almost all of our vital organs. And its not just wrong food habits but many other lifestyle factors which have an impact on it. Stress, lack of sleep to aging to a diet rich in sugars can increase these fat stores. One has to make consistent lifestyle adjustments.
After talking to experts we have put on a number of ways to deal with belly fat.
Learn to manage your Stress
Stress produces the cortisol hormone and that can cause the body to store more fat in the midsection. One of the best ways to reduce stress quickly is by simply practicing deep breathing. Then there are Pranayamas like Nadi shodhan pranayama, Bhastrika, Anulom Vilom which can help a long way on controlling stress. Also, Shavasana along with other Yogasasanas which motivate us to deep breathe can help slow the heart rate, calm the body and reduce stress hormone.
Increase the intake of protein
Protein helps trigger the release of leptin, which helps us feel fuller, longer and can slow calorie consumption. This can help us reduce the intake of carbohydrates and sugars.
Controlling Sugar
Our body can handle only two teaspoons of sugar a day. But unfortunately we tend to have more. Simple sugars in the diet can cause belly fat to accumulate quickly. Too much added sugar can also increase insulin resistance, which leads to excess insulin in the bloodstream, encouraging even more fat storage in the belly.
A short, brisk daily walk helps encourage lower cortisol levels. Studies show even a quick walk can help regulate your insulin levels more effectively, leading to less fat storage in your abdomen.”
When you cut down on carbs, especially refined carbs like white bread, rice, , pasta, cookies, candy, and chips, and focus on nutrient- and fiber-rich carbs such as vegetables, and low-glycemic fruits, you start to lose belly fat, because your body is burning fat for fuel.
You can also combine your workout with core exercises like Planks, Crunches, Squats,Bhujangasana andKettle Bells
