How to lose belly fat - 5 key factor to reduce your belly fat naturally

In the era of social media everyone wants to look good, healthy and fit. Being physically healthy and fit involves not only how you look, but also how you feel and your overall health. But when we talk about our look, the first thing we are concerned about is slimming down the midsections. Many of us would love to look in the mirror and see a perfectly flat belly. 

Having a flat belly is a dream of everyone as it not only enhances your beauty and confidence though it keeps you energized and drastically improves your appearance among the people with fat belly. Apart from this, you would be comfortable by wearing all kinds of outfits as every outfit suits you. On the other hand, a fat belly is more than a nuisance as it makes your clothes feel tight and give an unpleasant look. In this article we will know all about “belly fat”? Let’s first understand “what is belly fat” and the “risk”? We will also understand “what causes belly fat” and “how to get rid of it naturally”? 

What is belly fat? 

Belly fat is known as visceral fat, or excess abdominal fat surrounding the organs in your stomach. We all have belly fat but having too much Visceral fat can harm your health. Visceral fat is located beneath the muscles in your stomach and linked to a higher risk of heart disease, diabetes and even cancer, if it is too much of it. 

What causes belly fat? 

There are many reasons to gain belly fat. In today’s hectic lifestyle, we are always in a hurry, do not take care of our health and are not conscious about our eating habits. Here are some major factors which drastically leads to weight gain: 

Poor diet - is the first reason to gain weight. In today’s life people eat mainly such types of food which can spoil their health and body which gradually puts them in danger and leads to major disease. Due to lack of time, most people prefer to eat out, have too much packed food, sugary food and packed juice which can cause weight gain along with slowing down your metabolism and reducing the ability to burn fat. 

Lack of exercise - is another reason. If a person consumes more calories and trans-fat containing foods/drinks, he is likely to carry excess weight — including belly fat. Even an inactive lifestyle makes it hard to get rid of excess fat, particularly around the abdomen. 

Too much alcohol & Smoking - Consuming excess alcohol can cause a variety of health problems, including liver disease and inflammation. A study report on alcohol consumption and obesity found that drinking alcohol might be a risk factor for obesity in some individuals, especially when consumed in large quantities.

As per researchers, they believe that smokers had more belly and visceral fat than nonsmokers. The study report is published in the journal PloS Global. 

Poor sleep - We all sleep badly from time to time, sometimes late, sometimes too early and sometimes more sleep. These all relate to the feelings of fatigue that are part and parcel of a poor sleep. Poor sleep can negatively impact all facets of our life and it is well established that unbalanced sleep is a risk factor for weight gain and obesity. 

What should be the ideal measure of belly? 

The waist circumference measurement is also easy and useful for adults. How much belly fat you have can be felt by self or one can see in the mirror too. However, if you want to measure how much it has increased from the ideal size then the easy way to measure your abdominal fat is by measuring the circumference around your waist with a tape measure at home. A waistline greater than 40 inches for men and 35 inches for women correlates with the critical amount of fat within the abdomen. Ideal waistlines are 32.5 inches for women and 35 inches for men (at average heights). Below is a summary of the BMI and waist circumference values critical for the diagnosis of weight disorders in adults. They can be used for teens who are 16-17 years or more. 

BMI Vs Waist Size

BMI	WAIST SIZE Women: <35 inches Men: <40 inches	WAIST SIZE Women: >35 inches Men: >40 inches
25.0 - 29.9	Increased	High
30.0 - 34.9	High	Vert High
35.0 - 39.9	Very High	Very High
40.0 and above	Extremely High	Extremely High

*Source: National Heart, Lung & Blood institute

What is the best way to get rid of belly fat? 

There are mainly five keys to get rid of belly fat: 

• Weight loss drinks 
• Exercise 
• Pranayama 
• Healthy diet and 
• Good sleep

Ginger-lemon water– According to Yoga Guru Swami Ramdev, drinking lemon-ginger water early in the morning (warm) in measured quantities helps in losing weight and belly fat. Lemon water with ginger and honey makes a solid combination to burn calories. 

Regular Exercise – Regular exercise is one of the best ways to get rid of belly fat. On the internet, you will get several tips and suggestions, which can cost in your pocket. But if you really want to burn your belly fat or lose weight then fast running, jogging, yogic jogging, aerobics, jumba (for aerobics and jumba one can take help of YouTube) would help you to burn your belly fat faster. These are all great options. Get at least 30 minutes from your daily routine and do it regularly, you will get the result faster.

Kapalbhati Pranayama – According to Yoga Guru Swami Ramdev, Kapalbhati pranayama is great for weight loss and reduce belly fat as it is directly linked with our body's metabolic rate, gut health, and digestion. When you practice this pranayama technique correctly, it gives you the faster desired results.

Healthy diet – Following a healthy diet is also an effective way to get rid of belly fat. Diets high in fiber and low in carbohydrates, which include foods like sprouts, vegetables, leaf vegetables, fresh fruits, fish, eggs, healthy fats like avocado and olive oil build up less visceral fat.

Good sleep – People who regularly get 6-7 hours of sleep each night, tend to have lower measures of visceral fat. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat to those who slept 5 or fewer hours per night or 8 or more hours per night.

Reducing your belly fat can save you many health risks later in life. If you could afford 30 minutes from your daily routine to do the above-mentioned things, you will get immediate benefits in weight loss. It will also help you to reduce both obesity and stress.

Disclaimer: IndiaaVibe contents are for your general information and education purpose only and should not be construed as professional medical advice or experts nor should be construed treatment by any healthcare professional. As per individual needs the reader should always consult their doctor, physician or a dietician before starting any remedy, fitness program or making any changes to your diet.

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