A large protruding stomach is one of the most common physical ailments people fight these days. Pot belly is nothing non familiar with middle aged, non-exercising, involved in desk job, men and women. However it is becoming increasingly common with people of far younger age and even kids and thus calling for strict changes in lifestyle. What is not a surprise is that a bulging stomach is also a common symptom in those diagnosed with cardiovascular diseases, diabetes and dyslipidemia which explains why even kids now are affected by otherwise old age heart diseases or diabetes. Obesity is a condition of increased body fat, fighting which requires following strict regimes and adopting healthy habits.
Below is a list of ten most effective ways of reducing and controlling fat on the belly portion:
10. Avoid unnecessary Medicinal Consumption
Pot belly, especially amongst middle aged men, is also caused by hormonal imbalance in the body. As per the doctors, many prescription drugs and mainly different forms of steroids can have side effects resulting in stomach obesity. People these days are highly vulnerable to medicinal consumption for ailments not even requiring any, instead of making simple lifestyle changes, as a result destroying their body metabolism and falling prone to obesity. Taking medicines when not necessary is non-recommendable for everyone including those planning to shed some extra fat.
9. Keep Correct Posture
There might not seem a very obvious relation between body postures and abdominal fat but keeping correct body posture is a highly efficient way of avoiding unwanted fat round the belly. Keeping your back straight, in particular, while sitting helps tucking the stomach inward thus maintaining equilibrium in the body. Keeping correct postures also help avoiding problems like back or other sorts of muscle pain and keeps the body healthy and physically active thus avoiding any sort of body fat accumulation.
8. Regular Health Check Up
Though obesity might be a cause of many diseases, it may also be a symptom of some. Gaining unnatural belly fat might as well be an indication of some disease or deficiency in the body. Regular health check-ups, especially after a particular age, are an efficient way to ensure that a pot belly is not an indication of an ailing body. This is even more important after an age at which human body becomes vulnerable to catching serious ailments like cardiovascular diseases. Regular health check-ups ensure that the body is suffering from no hidden problems.
7. Reduce Alcohol Consumption
Facts suggest that pure alcohol is only next to fat in the calories it contains. A study in US concluded that two glasses of wine contains as much calories as three chocolate biscuits and would require 52 minutes of walking to burn it down.
Alcohol consumption is one of the major sources of weight gain which is neglected in diet plans thus proving them ineffective. It is proved that avoiding alcohol when focusing to lose weight will prove to be as much effective as avoiding chocolates. So if your bulging stomach is denying to go in, cutting down on your booze may help a little.
6. Control Stress
Stress is a common cause for most imbalances in the body including obesity. There are several ways in which stress can contribute to gaining excessive belly fat. Stress disturbs our hunger thus hampering proper meal consumption and not taking healthy meals at proper intervals contributes to obesity. It also is responsible for hormonal disturbances in our body and makes the mind and body too lethargic to act thus devoiding it of proper meals and exercise. Stress also requires taking various kinds of medicines and most stress medicines cause hormonal imbalances as well. Taking stress is the most common cause of pot belly in adults and avoiding stress is a very healthy move for both mind and body.
5. Increase Water Consumption
Sufficient amount of water intake is one of the basic requirements for a healthy body. An average person should intake approximately 3.5-4 liters of water every day for healthy functioning throughout the day. Sufficient water intake keeps the body properly hydrated and make the stomach feel filled thus helping in reducing diet. One insane replacement made by people is consuming soft drinks when thirsty instead of distilled water. Where on one hand water consumption performs cleansing activities and helps in proper digestion of food thus avoiding obesity, on the other hand soft drinks and sodas contain sugar which in turn has calories resulting in body fat. Consuming the recommended amount of water in itself will prove to be a vital step for those targeting a flat belly.
4. Take High Amount of Fiber
Fiber is a plant based food which our body can’t digest. This is one of the properties which help a great deal with weight loss. Since fiber cannot be digested it stays in our stomach longer than other substances and makes us feel full sooner. Though it contains no essential nutrients, fiber helps in reducing the chances of many diseases and is highly effective for weight loss. As per studies most people’s fiber intake is far less than required. Whole grain products are rich in fiber and are strongly recommended in our diet plans.
3. Try Walking or Cycling to Work
Since our present day routines do not provide us with much flexibility for many kinds of physical activities. Blaming it on technology and the desk jobs people are required to do these days, activities like walking and cycling are almost missing from the daily activities. Thus it will be a smart choice to avoid cars and other motor transports and rather walking or cycling to school, colleges or work place to maximize physical exercise in our daily routines.
2. Healthy Eating Habits
Unhealthy eating habits are one of the causes of pot belly which affect kids and adults alike. The most important reason for obesity in school going kids is the meal regime they follow and the kind of food they intake. Present day eating habits are devoid of some most essential minerals and are high on cholesterol and fat. A famous saying goes as, “Eat breakfast like a king, lunch like a prince and dinner like a pauper”. What is important is to understand the necessity of taking hearty breakfast and light dinner. Apart from healthy breakfast providing the body with sufficient energy to start the day actively, it is also acknowledged that calories consumed in the morning is more efficiently processed by the day than the calories consumed at dinner. Taking hearty breakfast and light dinner is recommended for everyone from school going kids to office going adults.
1. Exercise Regularly
There is no substitution to work out. No matter what diet plans we adopt or other measures we take, we would still need to regular exercise to ensure good shaped healthy body. Physical exercise helps keep body active, flexible and energetic and is an easy remedy for fat and most fat related diseases like diabetes and cardiovascular diseases. Physical exercise might include anything from jogging, running, yoga, gym, dancing and other activities requiring physical energy. There are many recommended exercises and yoga postures for obtaining flat stomach. It is even more important now since lesser and lesser physical activities are now part of our daily routine and thus all it requires is a little lifestyle change to get the figure you desire.