Keeping your middle in shape can do more than just make you look good; it can also help you live longer. Heart disease, diabetes, and even cancer are more likely to happen to people with bigger waistlines. When you lose weight, especially belly fat, your blood vessels work better and you sleep better.
When you diet, you can’t get rid of belly fat in a specific way. Kerry Stewart, Ed.D., director of Clinical and Research Physiology at Johns Hopkins, says that overall weight loss will help your waistline get smaller. It will also help reduce the dangerous layer of visceral fat, which is a type of fat in the abdominal cavity that you can’t see but that raises health risks.
Flowing the Tips for living a healthier life
1) Instead of fats, try cutting back on carbs
Researchers at Johns Hopkins compared the effects on the heart of losing weight on a low-carbohydrate diet versus a low-fat diet for six months. Both diets had the same number of calories, but those on the low-carb diet lost an average of 10 pounds more than those on the low-fat diet, 28.9 pounds versus 18.7 pounds. Stewart says that another benefit of the low-carb diet is that it led to better weight loss. When you lose weight, you lose fat, but you also often lose muscle, which is not what you want to happen. On both diets, about 2 to 3 pounds of good lean tissue were lost along with fat. This means that the low-carb diet was much better at getting rid of fat.
2) Plan your meals, not your diet
Stewart says that in the end, you need to choose a healthy eating plan that you can stick to. The good thing about a low-carb approach is that you don’t have to count calories—all you have to do is learn how to make better food choices. In general, a low-carb way of eating means eating less bread, bagels, and sodas, which are high in carbs and sugar and don’t have much fibre. Instead, you eat more vegetables, beans, and healthy meats, which are high in fibre or protein.
3) Lift weight
Even a small amount of strength training added to aerobic exercise helps you build lean muscle mass, which makes you burn more calories all day, even when you’re not working out.
4) Become a label reader
Compare and contrast products. Stewart says that some yoghurts, like those that say they are low in belly fat, have more carbs and added sugars than others. Foods like gravy, mayonnaise, sauces, and salad dressings often have a lot of calories and fat.
5) Stop eating processed foods
Trans fats, added sugar and added salt or sodium are three things that make it hard to lose weight that is often found in packaged goods and snack foods.
6) Focus more on how your clothes fit than on what the scale says
As you gain muscle and lose fat, the number on your bathroom scale may not change much, but your pants will get looser. That is a better sign of improvement. To lower your risk of heart disease and diabetes, your waist circumference should be less than 35 inches for women and less than 40 inches for men.
7) Spend time with people who care about the health
Research shows that if your friends and family are eating better and working out more, you are more likely to do the same.
Read More: Top 5 Benefits of Regular Physical Activity