Obesity is an epidemic. Being overweight or obese puts you at risk for a number of diseases, including heart disease, diabetes, high blood pressure, cancer, stroke, gallbladder disease, osteoarthritis, and respiratory disorders. The risk of developing these diseases is even higher when weight is concentrated near the waist which is belly fat.
Conversely, many normal weight people have the metabolic problems associated with obesity. It’s the fat in the abdominal cavity and the belly fat, which causes the biggest issues. Subcutaneous fat lies just below the skin and an excess of it will yield a plump appearance. Men tend to store excesses in their abdomen, chest, and shoulders. Women tend to store excesses in their hips and thighs, known as Gynoid fat distribution. A pear-shaped appearance is the result.
Since Indians are centrally obese, it leads to increased risk of developing cardiovascular disease, diabetes and leads to certain cancers.
“Obesity is a rising concern amongst the population. The only way to lose fat around the belly is to reduce the number of calories you eat and increase your activity level. These actions improve your health in many ways, in addition to helping you lose belly fat,” informs Kanchan Naikawadi, Preventive Healthcare Specialist, Indus Health Plus
Causes that contribute to the belly fat
1. Weight gain
Eating high-fat, high-calorie foods causes weight gain.
People leading a sedentary lifestyle do not burn as many calories as active people due to lack of exercise.
3. Age issues
People gain weight as they get older because they lose muscle mass as they age.
Being emotionally stressed which may cause overeating which leads to obesity.
How one can help reducing fat around the belly
Eat breakfast around the same time each day. If you tend to sleep in on weekends, eat as soon as you wake up.
2. Sleep more
Enough sleep. Most adults need at least 7 hours of sleep every night to function properly.
3. 10,000 steps a day
Get a pedometer and try to increase the number of daily steps you take. Or better still, install one of the many free apps on you phone.
4. Carry a water bottle
Aim to drink an 8-oz. glass of water 8 times per day, or 64 ounces total.
5. No Isolation
Engage in exercises that uses your midsection as a stabiliser like dancing or other similar activities.
6. Improve Your Posture
Proper posture also improves blood circulation and breathing, both are important in making sure that your body gets the necessary nutrients it needs to be more efficient.
7. Water Melon
The name says it all, it contains 82% water, which helps keep you full for a longer duration, removes excess sodium present in the body.
Besides changing diet and exercise habits, successful belly fat loss often requires other behavioral changes to keep the weight off. That might include setting reasonable weekly or monthly goals, such as how much exercise or how much weight loss you want, and finding ways to reward yourself that do not involve food. Working with both a dietician and a behavioral specialist can help you put these practices into play.
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