Abdominal obesity is not just a matter of appearance, it is a serious health issue. Excess fat around the belly has been linked to an increased risk of heart disease, diabetes and other chronic diseases.
According to researchers from Johns Hopkins University, losing belly fat and overcoming obesity can improve blood vessel function and contribute to better sleep quality.
Here are eight practical ways to lose that unhealthy fat.
1. Cut Carbs, Not Fat
According to research published by Johns Hopkins, low-carb diets have been shown to be more effective for weight loss than low-fat diets.
In one study, participants who followed a low-carb diet lost an average of 28.9 kg in six months, compared to 18.7 kg for those who followed a low-fat diet. Low-carb diets lead to greater fat loss and less lean mass loss.
2. Focus on a healthy eating plan
Instead of thinking of your diet as a "diet," consider it a healthy eating plan that you can stick to long-term.
Experts suggest choosing foods rich in fibre and protein, such as vegetables, beans and lean meat, while avoiding processed foods high in sugar and unhealthy calories.
3. Don't neglect exercise
Physical activity is essential for burning belly fat. According to Kerry Stewart, director of Clinical and Research Physiology at Johns Hopkins, exercise helps lower blood insulin levels, which encourages the body to use fat stores.
30-60 minutes of moderate to vigorous exercise almost daily is recommended.
4. Lift weights
Adding strength training to your daily routine can help you increase your muscle mass. The more muscle mass you have, the more calories you burn each day. This is one of the most effective ways to increase your metabolism.
5. Read labels properly
Learn to read food labels and compare different brands. Many foods may look healthy but contain high amounts of sugar or carbohydrates. For example, some low-fat yogurts may contain more carbohydrates and sugars than others.
6. Avoid processed foods
Processed foods are often high in unhealthy substances such as trans fats and added sugars. These ingredients make it difficult to lose weight and eat healthy. Therefore, prefer fresh and natural foods.
7. Focus on body composition
The scale is not the best indicator of progress. If you're losing fat and gaining muscle, you may not notice a significant change in your weight. However, measuring waist circumference is more reliable.
Experts suggest that your waist should be less than 88.9 cm for women and less than 101.6 cm for men.
8. Create a supportive social environment
Your social life can affect your diet and exercise. Research shows that people are more likely to eat healthy and exercise if their friends and family do the same.
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