5 Ultimate Ways To Lose Belly FatOctober 13, 2020
Excess fat that surrounds the organs in your stomach is considered as belly fat. There are three types of fat. First one is triglycerides fat – this is the type of fat that circulates in your blood. The second one is subcutaneous fat – this fat is the layer directly below the surface of the skin. The third one is visceral fat – this is dangerous belly fat.
Everyone has some amount of belly fat, even people who have flat abs. But do not worry, that is normal. However, too much belly fat can affect your health in a way that other fat does not. Some fat is right under your skin, other is deeper inside, around your lungs, liver, heart and other organs. It is that deeper fat which we call visceral fat. This can be the bigger problem for thin people as well.
Usually, you need some visceral fat as it provides cushioning around your organs. But if you have too much of it, it may cause high blood pressure, type 2 diabetes, dementia, heart disease, and certain cancers, such as breast cancer and colon cancer. Also, the fat does not sit there because it is an active part of your body that makes lots of nasty substances. When you gain too much weight, your body starts storing your fat in unusual places and the belly is one of those places.
How To Check If You Have Too Much Belly Fat?
Measuring yourself at home is the best and easiest way to determine if you have much belly fat. To do that, take a measuring tape and wrap it around your stomach, directly above your hip bone. The tape should not be too tight but snug. The measurement of more than 35 inches waist in women indicates an unhealthy amount of belly fat. Whereas a measurement of more than 40 inches of waist indicates an unhealthy amount of belly fat in men.
5 Ultimate Ways To Lose Tummy Fat
Below are the four keys that can control belly fat. This includes regular exercise, a diet high in fiber, the right amount of sleep, reducing stress and avoiding drinking alcohol too much. .
Vigorous exercise reduces all your fat, including belly fat. Practice at least 30 minutes of moderate exercise for 5 days a week. Walking can also be counted if it brisk enough that you work up and breathe harder, with your heart rate faster than usual. You can step up your pace and do vigorous exercise like jogging to get the same results in half the time. Jog, if you are fit otherwise walk briskly at an incline on a treadmill if you do not feel yourself ready for jogging. Regular workouts on stationary bikes and elliptical or rowing machines are also effective.
Moderate exercise or raising your heart rate for 30 minutes at least three times per week also helps in reducing your belly fat. It also slows down how much belly fat you gain. However, your workouts may need to be stepped up in order to reduce belly fat. Also, if you are not active now, then checking with your healthcare provider before starting a new fitness program is an absolutely good idea.
Diet High In Fiber
There is no magic diet that can reduce belly fat. But when you lose weight on any diet, your belly fat usually goes first. Adding enough fiber in your diet can be helpful. Research suggests that people who eat 10 grams of soluble fiber per day without any other diet changes, gain less belly fat over time than others. That is as simple as eating two apples, a cup of green peas, or a half cup of pinto beans. Also, even after keeping everything else the same but switching to a higher-fiber bread, you might be able to maintain your weight over time effectively.
Right Amount Of Sleep
Getting the right amount of sleep per day helps with belly fats. According to a study, people who got 6-7 hours sleep per night, gained less belly fat over 5 years compared to those who slept 5 or fewer hours or more than 8 hours per night. Sleeping is not the only thing that matters but it is a part of the picture. It is important for you to get the right amount of sleep every night. Apart from reducing belly fats, it benefits you physically and psychologically in so many other ways.
Everyone has stress but how you handle it matters the most. The best way to reduce stress is to spend time with your family and friends, practice meditation, do exercise on a regular basis, and get counselling if needed. All of these help you in being healthier and prepared to make good decisions for yourself. Also, if you can afford the time to do only exercise, you will have most immediate benefits as it gets at both obesity and stress.
Avoid Drinking Alcohol Too Much
Heavy consumption of alcohol can be seriously harmful. Research suggests that too much alcohol can also make you gain belly fat. Observational studies indicate that heavy consumption of alcohol significantly increases the risk of developing central obesity, which is excess fat storage around the waist. Cutting down the amount of alcohol may help you in reducing belly fat.
You do not need to give it up altogether, but you just have to drink in limit per day. One study on alcohol also suggests that those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol whenever they drank.
Treatment Of Belly Fat
When no remedies probe to be helpful, the doctor recommends liposuction. Liposuction is a cosmetic surgical procedure that removes the fat you cannot get rid of through diet and exercise. The surgery can be done on your hips, belly, thighs, buttocks, back, arms, and under the chin or face to improve the shape. Experts suggest that liposuction surgery can also be done with other plastic surgeries such as facelifts, breast reduction and tummy tucks.
During the procedure, you are given general or local anaesthesia through an intravenous channel. Once you are sedated, the doctor makes the tiniest cuts. Through these cuts, the doctor inserts a hollow tube in a to and fro motion to loosen the fat. When the fat loosens, the doctor suction it out of the body with the help of a surgical vacuum or syringe.
The procedure takes around 40 minutes to 2 hours, with a recovery time of upto 2 weeks. However, the complete effect of liposuction is seen in 6-12 weeks post surgical procedure. Post procedure, the doctor closes the area with a bandage. Also, you are advised to wear a compression garment for the first two weeks. Pain and bruising subside within a few days.
The liposuction surgery can be performed by any licensed physician, but usually it is performed by plastic surgeons and dermatologists in their clinic with local anaesthesia, or it may also be performed in a hospital under general anaesthesia. No special training is required, however, some doctor’s professional associations are recommended. Also, choosing a doctor for liposuction in Delhi, you should consider whether they have had specific training for liposuction and how many surgeries they have performed successfully.
If you are in Delhi, we can suggest you to contact Pristyn Care as they have the best plastic surgeons, who are highly experienced and skilled. They have mastered the art of liposuction surgery in Delhi and have completed thousands of surgeries successfully. They also offer confidential consultation and free aftercare regime post-surgery. To get rid of your belly fat easily and quickly, you can contact them with full confidence.