One doesn’t need research and studies to inform them that American waistlines have been expanding a rapid clip. The average circumference of an American’s waistline was 37.6 inches in 1999-2000. The same expanded to 38.8 inches in 2011-2012, closing in on the dreaded 40. Belly fat is one of the most dangerous fat deposits on your body. Also known as visceral fat, it can cause some serious problems. People might seem thin on the outside, but even they can have excess belly fat which can be a ticking time-bomb.
While losing those pounds around your waist can be a tough task, it is a crucial task. Losing those stubborn pounds is only a matter of tweaking your lifestyle and adopting healthier habits. Here’s how:
Eat More Soluble Fiber
Soluble fibers available from foods like flaxseeds, brussels sprouts, legumes etc. absorb water to form a gel-like substance. This substance slows the passing of food through your digestive system and helps you feel full. It can naturally help you cut down on the number of calories you are ingesting.
A research in the Journal of Epidemiology found a strong relationship between the speed of eating and fat accumulation. The faster you eat the fatter you tend to get. This study was supported by the Journal of Endocrinology and Metabolism. Eating slowly encourages the feeling of satisfaction and feeling full because of an increased postprandial response of the gut hormones.
Spending time on working out small muscle groups might be all well and good for those looking for a sculpted body, but it doesn’t work for those looking to lose weight. Make your workouts big. Doing high resistance training including squats, deadlifts, Olympic lifting can increase your metabolism greatly and boosts fat loss. These are not just small benefits, the fat burning benefits can be felt for hours after the workout.
Keep drinking water regularly. Drinking at least 2 to 3 liters of water every day is crucial to your health and losing flab. Hydrating regularly can keep you from getting constipated and keeps your sodium levels under control. If your sodium levels increase, you can be a strong candidate for an increased flab around your waist. Hydrating on a regular basis can help you stay healthy.
Manage Stress Better
Increased cortisol levels in your blood can be triggered by higher levels of stress. Research shows that higher cortisol levels can increase your appetite and thus promote abdominal fat storage. Women tend to produce more cortisol and those with an already large waist can find themselves with a serious problem of stress-induced weight gain.
Beverages with sugar additives are usually loaded with fructose. That is sure to land up on your waist. Sugary beverages are even worse than sugary foods. Your brain computes sugary fluids differently than sugary foods and you are more likely to store a greater amount of fat from sugary drinks than foods. Be it soda, sugary tea, or even alcohol, these drinks can cause a serious increase in your waistline and need to be cut from your diet.