Being overweight or obese can lead to various health conditions, including diabetes and heart disease. Visceral fat, which is fat around the abdomen, triggers inflammation and metabolic disorders that then contribute to diabetes and cancer. Fortunately, you can manage abdominal fat through lifestyle changes. Check out these expert-approved methods of shrinking belly fat.
Watch What You Eat
You can get the most out of your diet by replacing refined carbohydrates and sugar. According to Dr. Howard LeWine, these products increase your chances of developing abdominal fat. You should instead consume healthy whole grains and low-fat dairy products.
Get in Shape
Getting in shape and losing belly fat are crucial factors to consider when maintaining a healthy lifestyle. According to Stephanie Mansour, who is a personal trainer, combining strength and cardio training builds muscle. More muscle mass in the body will speed up your metabolism and burn more calories at rest, leading to weight loss. Regular training also prevents muscle loss from diet and lifestyle changes. Exercising also strengthens the abdominal area and tones the lower part of the torso.
Do Away With Cigarettes
Cigarettes can affect the distribution of fat around the abdomen. According to Sue Pedersen, MD, tobacco’s effects can increase abdominal fat deposition. She also warns that tobacco smokers are 44% more likely to develop diabetes than non-smokers. This is due to the nicotine in their bodies, which can affect insulin production and increase the body’s resistance to the hormone.
Learn to Meditate
When we get stressed, our bodies produce a hormone called cortisol. Its role is to enable our bodies to better handle whatever challenging situations we are facing. Dr. Elissa Epel says that consistently reacting to the same stressor by secreting cortisol has been shown to increase visceral fat collection. Techniques like meditation and therapy can help manage stress and therefore reduce the chances of developing belly fat.