By Tola Gbadamosi
Most people always feel very sad when they see that their clothes are getting too tight on them. This is just about exra fats at the stomach region or other parts of the body.
It is great to know that some experts have made some way out on how to stop such embarrassment.
Having great shape to look good in an outfit matters a lot. That is why we should take serious our weight. The fat in the belly area is soft termed visceral fat, which is seriously harmful.
This type of fat is a major risk factor for type 2 diabetes and also heart disease. Many health organisations use BMI (body mass index) to classify weight and predict the risk of metabolic disease. However, this is misleading to a great extent..
People with excess belly fat are at an increased risk, even if they look thin on the outside. Although losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat which an exercise physiologist chated about this with Wellness & Fitness.
One is the in take of plenty of soluble fiber absorb water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show this type of fiber promotes weight loss by helping you feel full so you naturally eat less. It may also decrease the amount of calories your body absorbs from any meal.
A large observational study of over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7 per cent over a 5-year period.
Mrs Adebayo, a teacher, said that “it is good for one to make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber include: flaxseeds, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.
I try my best to avoid foods that contain trans fats. They are created by pumping hydrogen into unsaturated fats such as soyabean oil. They are found in some margarines and spreads, and they are also added to some packaged foods.
“These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies.
“A 6-year study found that monkeys who ate a high-trans-fat diet gained 33 per cent more abdominal fat than monkeys that ate a diet high in monounsaturated fat.
“To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats”.
Don’t drink too much alcohol, it can have health benefits in small amounts, but it is seriously harmful if you drink too much. Research suggests too much alcohol can also make you gain belly fat that is why you can find a lot of big belly men and women in Germany today.
“Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether if you enjoy it, but limiting the amount you drink in a single day can help.
“Having a high-protein diet is an extremely important nutrient for weight control. High protein intake increases release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss.
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet. Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein or nuts. It could also be done to reduce stress levels, this can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone.”