WORRIED ABOUT BELLY FAT? 3 SURE-SHOT WAYS TO SHED THOSE EXTRA POUNDS
There's a common nemesis we all strive to conquer -- the stubborn belly fat. Whether you're chasing health goals, aspiring to flaunt a sculpted physique, or simply aiming for overall well-being, the battle against the bulge can be challenging given our sedentary lifestyles and poor dietary choices. Targeting these root causes is key to developing an effective plan to shed that belly fat, experts urge.
Recently, nutritionist Disha Sethi took to her Instagram to share 3 things you must focus on if you are struggling with belly fat.
1. Completely give up on sugar
To achieve a flatter belly, Sethi's first tip is to bid farewell to sugar in all its tempting forms. Dr Priyanka Rohatgi, the chief nutritionist at Indraprastha Apollo Hospital, Delhi, explained the science behind it. "Sugary foods and beverages are generally high in calories but low in nutritional value, resulting in energy imbalance between consumption and expenditure," she said.
That's not all. When you ingest more sugar than your body requires for immediate energy, the liver converts the excess sugar into fat using a process known as lipogenesis. "This can lead to the formation of visceral fat, which is fat accumulated around internal organs, including the abdomen," Dr Rohatgi noted.
High sugar consumption also contributes to insulin resistance -- a condition in which the body's cells become less receptive to insulin -- a hormone that helps regulate blood glucose levels. Insulin resistance can cause increased fat storage, particularly in the abdominal region. Dr Rohatgi advised individuals to establish a calorie deficit by reducing sugar consumption and eating a balanced, nutrient-dense diet.
2. Add a salad to every meal
Incorporating a salad with each meal can be an excellent technique for losing abdominal fat. "Salads, especially ones made out of leafy greens and a variety of colourful vegetables, are low in calories and high in fibre. The high fibre content promotes a sense of fullness -- lowering total calorie consumption by suppressing appetite," Jasmine Ansari, a clinical nutritionist, said.
Furthermore, the water content in vegetables promotes hydration, which aids in satiety. "Salads also contain vitamins, minerals, and antioxidants, which improve general health and metabolism," Dr Rohatgi noted.
3. Stay active with a 45-minute walk every day
A daily 45-minute walk helps reduce belly fat by promoting long-term calorie expenditure and fat loss. "This moderate-intensity aerobic activity occurs in the 'fat-burning zone', where the body uses stored fat as its primary energy source. Consistency in this practice contributes to a calorie deficit, which is necessary for weight management, while the post-exercise metabolic surge benefits long-term fat loss," Dr Rohatgi said.
Moreover, walking's stress-reducing advantages, together with better insulin sensitivity, address issues associated with belly fat buildup, Ansari explained. "This reasonable and sustainable workout plan not only aids in weight reduction but also improves general cardiovascular health, making it an important part of a comprehensive approach to achieving a slimmer waist."
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2024-01-11T02:39:35Z dg43tfdfdgfd