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 contribute to diabetes and cancer. Fortunately, you can manage abdominal fat through lifestyle changes.
Check out these expert-approved methods for shrinking belly fat.
Watch What You Eat
You can get the most out of your diet by replacing refined carbohydrates and sugar with healthier alternatives. According to Dr. Howard LeWine, these products increase your chances of developing abdominal fat. Instead, you should consume 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 personal trainer, Stephanie Mansour, working out regularly builds muscle. Techniques like strength training will also increase your metabolism and burn fat in the process.
Building muscle helps burn more calories than fat, which can help people lose weight. Plus, exercise strengthens the abdominal area and tones the lower part of the body.
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 cortisol. This hormone enables us to better handle challenging situations. Dr. Elissa Epel says that consistently reacting to the same stressor by secreting cortisol has been shown to increase abdominal fat. Techniques like meditation and therapy can help manage stress levels and therefore reduce the chances of developing belly fat.