Each one of us has belly fat, which is the fat just below the diaphragm. ‘Visceral fat’ is belly fat which goes deeper and surrounds the organs. Some amount of visceral fat is needed as it provides cushioning for the organs. However, too much of it can lead to heart problems, insulin resistance, and type 2 diabetes. From a health standpoint, women should have a waist size less than 35 inches and men’s waist should measure less than 40 inches. Here is how to get rid of belly fat and stay healthy.

• Exercise : This is one of the most effective ways to get rid of belly fat.

Intensive exercise helps to reduce all kinds of fat including visceral fat. Walking and running help to burn calories and reduce body fat percentage. Walking should be done at least 30 minutes a day for five days in a week. Running yields benefits in half the time as walking. Strength training increases metabolism rate and helps to burn calories even when not exercising. Experts recommend two strength training sessions in a week. Full body workouts such as Zumba, spinning, swimming, and cycling are also ways in which fat can be burned.

Avoid unhealthy foods and beverages : One of the first things to cut back on or eliminate is alcohol.

Alcohol is high in calories and it leads to the body storing more fatty acids. Alcohol consumption can also reduce a person’s willpower to eat healthy foods. Other products to avoid are sugar and sugar-sweetened beverages. These include beverages and sports drinks with high sugar component as well as fruit juices. When a person eats too much of refined sugar, it puts a pressure on the liver, which converts it into fat. This leads to an increase in belly fat as well as liver fat. Packaged food which is high in trans fats, as well as full-fat dairy, should be avoided as these lead to belly fat.

Increase the protein intake : Protein is the most important food group when it comes to reducing belly fat. It significantly reduces hunger cravings and daily calorie intake and boosts metabolism rate. This helps to burn more calories through the day, including during sleep. It has been seen that higher protein consumption burns 80-100 more calories. Also, as people eat more protein their consumption of other calories reduces. According to most research, protein consumption should be 25-30% of daily calories. Some good sources of protein are eggs, fish, meat, dairy products, nuts, legumes, and whole grains.

Reduce carbohydrate consumption : Diets which feature low carbohydrate intake directly target and help to get rid of belly fat. Results can be seen very quickly as water weight gets reduced significantly. People feel like eating less and their weight goes down. This kind of diet helps to specifically get rid of belly fat, liver fat, and fat around the organs. If protein intake is kept high then avoiding refined carbohydrates, such as white bread and pasta should be enough.

Have a fiber-rich diet : Fiber has been seen to be particularly effective for weight loss. However, fibers come in different varieties. The fiber that is suited to help get rid of belly fat is soluble fiber. This binds with water and forms a thick gel-like substance that slows down the process of digestion and absorption of nutrients. Legumes, such as lentils and beans are a great source of such fiber. Other important sources are fruits, vegetables, and some cereals like oats.

Sleep : The adequate amount of rest and sleep also plays a critical role in managing weight. This may be possibly the most overlooked way to stay healthy and get rid of belly fat. Fat is the primary fuel for the body when we sleep. Hence, an optimal level of sleep, which is at least 7 to 9 hours per night is essential to ensure that the body burns fat. Sleeping in complete darkness helps to get good sleep. Another step could be switching off all electronic gadgets when you sleep so that magnetic field can be minimized to ensure good sleep.

Manage stress : High levels of stress make our body stay in fight or flight mode over long periods of time. This can increase the levels of visceral fat. Managing stress levels can go a long way towards getting rid of belly fat. Some ways of managing and reducing stress are meditation, exercise, yoga, therapy, and journal writing among others.

Exercise is possibly the most effective way of getting rid of belly fat as it reduces fat as well as helps to handle stress. However, a comprehensive approach against belly fat must include a balanced diet as well as a lifestyle which allows sufficient rest and relaxation. Wondering how to get rid of belly fat? Have a protein-rich diet, avoid packaged food, and reduce carbohydrate consumption to quickly get rid of belly fat.