Nigeria foods that burn pot belly
Pot belly is not sign of wealthiness, rather an indication of excessive accumulation of fat around the abdominal region.
Pot belly is commonly seen among men. It is triggered by the deposit of body fat, alcohol, poor abdominal muscle tone, gene, and hormones.
It is actually very bad for your health! You may not necessarily be overweight or grossly obese to have it.
However being mindful of your lifestyle will sufficiently help you mitigate and stop further complications of pot belly.
Different reports have linked pot belly with numerous metabolic disorder such as diabetes and heart disease [1] .
Importantly, too much belly fat is thought to elevate your risk of Alzheimer’s disease and dementia[2] .
Causes of pot belly
Genetics
Stress
Smoking
Lack of exercise
Too much alcohol
Poor sleep
There is no doubt that ignoring lifestyle changes, natural remedy and exercise will significantly exacerbate your daunting health condition.
You will be delighted to know How to combat pot belly naturally
1. Reduce alcohol intake
Avoidance of alcoholic drinks play a critical role in losing abdominal fat.
Numerous researches have associated excessive alcohol intake to the causes of pot belly [3].
Besides triggering accumulation of fat around the abdomen, too much alcohol intake contribute to depletion of nutrients content.
2. Eat low calorie food
Ease way to burn belly fat is to take low calorie than your body uses for daily activities. This will make your body lose abdominal fat and body fat.
Low caloric foods include fruits, vegetables, pulses, whole grain foods, among others; Consuming these foods more than high caloric foods enable your body run into deficit. Thus fasting rate at which visceral or abdominal fat is burnt.
Apart from incorporating low caloric foods, they’re said to be rich in nutrients, meaning your body generates substantial amount of nutrients for overall well-being.
3. Try intermittent fasting
When you go on intermittent fasting for days your body burn more calories, leading to a decrease in abdominal fat or visceral fat.
Some studies linked fasting for hours, while consolidating all your meals into the remaining hours as a good approach at reducing belly fat.
Importantly, taking to a dietitians before intermittent fasting is recommended for expert purposes.
4. Regular exercise
Regular exercise is another effective ways of reducing belly fat.
Involving in different forms of exercise is recommended for decreasing visceral fat. Examples of exercise
Walking
Running
Using an exercise bike
Swimming
5. Avoid sugary foods
You gain a lot when you cut down on sugary drinks intake as they’re thought to be the primary causes of weight gain in the visceral area.
Similarly, research has shown that excessive intake of sugary drinks suppress insulin making it not to be fully active, thereby causing accumulation of abdominal fat.
Be sure you read food label to track the sugar content of beverage like soda and sweetened tea in order not to load your body with sugary drinks.
There’s no doubt, reducing the amount of sugar on hot drink and soda help decrease excess fat at the abdominal region.
6. Limit intake of refined Carbs
Refined carbs are processed foods, that have lost vital nutrients in the course of preparation, leaving high carbohydrates content. Examples of these foods are white bread, drinks as well as sugary foods.
Several studies conducted attributed refined Carbs to the accumulation of visceral fat.
Nevertheless, consuming more of complex carbohydrates foods such as apple, Watermelon, pumpkin leaves papaya, bitter leaf, waterleaf, spinach, carrot and whole grains can smartly optimize your entire body.
7. Take spices
Studies have shown that spices like cinnamon, ginger, garlic, contain reasonable amounts of natural compounds, dietary fiber that can decrease fat gene.
Dietary fiber in spice is thought to reduce the rate at which fat is absorbed in the body. This decrease precipitation of fat in the belly- given you a healthy look.
8. Take lean protein
Lean protein do not have reasonable amounts of fat in them. They make you feel full, decreasing crave for processed foods.
Lean protein includes, beans, peas, lentils
Dry beans, peas, and lentils, pulses, white meat chicken and turkey.
9. Avoid saturated and trans fat
Eliminating saturated and trans fat in your meal helps regulate your belly fat.
Evidently, intake of healthy fat such as avocados, chia seeds, egg white, fatty fish, nuts and, olives is considered healthy. Always consult a dietitians prior consumption as excessive intake may be harmful.
10. Weight loss
Weight loss is the primary steps to be taking if you want to decrease belly fat.
How can I lose tummy fat fast?
Firstly, know that reduction of tummy fat is a gradual process, and requires patients.
To decrease tummy fat, this occurs when you lose weight overall, and keep a healthy life style.
However, make a diet plan, be mindful of what you eat, take dietary fiber, lean protein, healthy fat, vegetables, participate in exercise,limit intake of processed foods
Read more:
Shocking health benefits of dietary fiberĀ
Conclusion
To burn belly fat, eat fewer calories than your body requirements for daily activities.
Vegetables, spices, lean protein, exercise, weight loss and fruits intake are said to helpful in losing belly fat.