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If you want to reduce belly fat, then change may come from a clean diet, regular exercise, sound sleep and inner harmony Belly fat is more than an aesthetic issue; it is closely linked to heart health, type 2 diabetes, and fatty liver. Many people hit the gym to get rid of the stubborn belly fat but research has shown that simple and daily lifestyle changes can play a crucial role in reducing abdominal fat. Small tweaks in food, daily routine, and mindset can trigger fat loss in a matter of weeks. If you want to reduce belly fat, then change may come from a clean diet, regular exercise, sound sleep and inner harmony (meaning no stress).What are the benefits of losing belly fat?From helping you live longer to improving blood vessel functioning and sleep quality, maintaining a trim midsection has a lot to offer. If you lose weight overall, then it will help you shrink your waistline; and more importantly it will help you reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you can’t see but that heightens health risks. John Hopkins researchers have listed down six simple and effective ways which can come to your rescue if you are planning to reduce belly fat.ALSO READ: Harvard nutritionist suggests five science-backed drinks to sharpen your brain and boost memory -Cut down carbs, not fats: Researchers at Johns Hopkins found that over six months, people on a low‐carbohydrate diet (with the same calorie intake as a low‐fat diet) lost an average of 28.9 pounds, compared to 18.7 pounds on the low‐fat diet. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss. Also, if you follow a low-carb diet, you will lose a higher proportion of fat rather than lean muscle mass.-Think eating plan, not diet: Just stick to a healthy eating plan you can follow for a prolonged period of time, Stewart says. The benefit of a low-carb approach is that it simply involves learning better food choices—no calorie-counting is necessary. The idea is to shift your eating pattern- from high-carb, low-fiber foods (like bread, bagels, soda) and opt high-fiber or high-protein options (vegetables, beans, lean meats).Live Events-Keep moving: Physical activity is a must to burn abdominal fat as exercise lowers circulating insulin, which would otherwise signal the body to hang on to fat and prompt the liver to use fatty acids stored near visceral fat deposits. The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day, Stewart suggests.ALSO READ: The five most dangerous things you’re doing to your kidneys without even realizing, top cardiologist warns-Say no to processed foods: Packaged snacks and many convenience foods contain high amounts of trans fats, added sugar and salt—all of which make losing weight more difficult. Try to avoid processed, oily, fried food and add whole foods to your diet to get rid of your visceral fat.-Lift weights: Adding strength training to aerobic work builds lean muscle mass. More muscle helps the body burn more calories at rest and during exercise. They're simple, but effective, and they'll have you burning calories for hours after they're done.ALSO READ: Comet 3I/ATLAS's bizarre behaviour sparks global alarm: Is the mysterious Manhattan-sized interstellar object a ‘black swan event’? What we know-Read food labels properly: Compare and contrast brands. Some yogurts, for example, boast that they’re low in fat, but they’re higher in carbs and added sugars than others. Foods like gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories.While you cannot target belly fat only, these strategies—lowering carbs, exercising regularly, reading labels, avoiding processed foods, and using social support—can help reduce visceral fat and improve your overall health.Add as a Reliable and Trusted News Source Add Now! (You can now subscribe to our Economic Times WhatsApp channel) Read More News onhow to lose belly fatbelly fatvisceral fatreduce abdominal fatexercise for weight losslifestyle changes for fat lossbelly fat reduction tipstips to reduce belly fatlosing belly fat (Catch all the Business News, Breaking News and Latest News Updates on The Economic Times.) Subscribe to The Economic Times Prime and read the ET ePaper online....moreless (You can now subscribe to our Economic Times WhatsApp channel)Read More News onhow to lose belly fatbelly fatvisceral fatreduce abdominal fatexercise for weight losslifestyle changes for fat lossbelly fat reduction tipstips to reduce belly fatlosing belly fat(Catch all the Business News, Breaking News and Latest News Updates on The Economic Times.) Subscribe to The Economic Times Prime and read the ET ePaper online....moreless Explore More Stories123
