overweight does not necessarily equal unhealthy.
There are actually plenty of overweight people who are in excellent health, Conversely, many normal weight people have the metabolic problems associated with obesity, That's because the fat under the skin is actually not that big of a problem (at least not from a health standpoint... it's more of a cosmetic problem).It's the fat in the abdominal cavity, the belly fat, that causes the biggest issues
If you have a lot of excess fat around your waistline, even if you're not very heavy, then you should take some steps to get rid of it.
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity. There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.
Below are the based six ways to lose belly fat.
1. Don't Eat Sugar and Avoid Sugar-Sweetened Beverages Like Soda.
When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it all into fat
Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly
2. Eat More Protein
Protein is the most important macronutrient when it comes to losing weight, It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day, If weight loss is your goal, then adding protein to your diet is perhaps the single most effective change you can do.
3. Cut Carbs From Your Diet
Carbs restriction is a very effective way to lose fat.
This is supported by numerous studies... when people cut carbs, their appetite goes down and they lose weight.
However... if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.
Of course, low-carb diets have many other health benefits besides just weight loss.
4. Eat Foods Rich in Fiber Especially Viscous Fiber
Dietary fiber is mostly indigestible plant matter. It is often claimed that eating plenty of fiber can help with weight loss.
This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite
5. Aerobic Exercise is Very Effective at Reducing Belly Fat
Exercise is important for various reasons. It is among the best things you can do if you want to live a long, healthy life and avoid disease.
Exercise also lead to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity
6. Track Your Foods and Figure Out Exactly What and How Much You Are Eating
For anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential.
It doesn't mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.
If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won't cut it. You need to actually measure and fine tune in order to reach that goal.