Do you know, in general, that if your waist measures more than 35 inches (for adult females) or 40 inches (for adult men) then chances are high that you are harboring a dangerous amount of abdominal fat?
Yes, the deeper belly fat, i.e. the visceral fat that accumulates around abdominal organs, may lead to serious disease risks, including heart disease, cancer, and dementia.
Top dietician and nutritionist Avni Kaul shares that people don’t even have to be overweight or obese to face these health hazards. Even normal-weight individuals can accumulate harmful amounts of hidden fat beneath the abdominal wall.
Nutritionist Avni Kaul furthermore warns that belly fat is not easy to shed like other body fats. At the same time, it is not impossible to reduce this harmful fat, if a person maintains a daily dietary discipline and adopts regular physical activity and exercise in their routines
In this article, Avni Kaul shares some of the simple tips that people can adapt easily to reduce belly fat like –
Have break-up with fast food
No matter how much you may love colas, pizzas, burgers, fried chickens, if you want to stay healthy and get rid of belly fat, then you have to restrict the consumption of these foods. These fat loaded, deep-fried, artificial sugar added fast foods are one of the top triggers for belly fat and obesity across the world.
Fulfill your every day’s sleep quota
Inadequate sleep is a silent trigger for stress and belly fat as deprived sleep commonly makes people stress more and weaken metabolism thereby triggering weight gain. Hence start fulfilling your daily quota of 7 hours of good sleep. This will also ensure that you stay healthy and keep all your organs functioning well.
Take less or if possible, no sugar in your coffee and tea
Consuming tea/coffee with sugar, especially in absence of quality physical activity can cause fast weight gain. Hence start reducing your sugar intake (best is to stop adding any) in your daily cup of tea or coffee.
Fall in love with fiber-rich foods
Adding fiber to your daily diet can help you lose weight (source: https://www.healthline.com/nutrition/fiber-can-help-you-lose-weight). Scientists have found that soluble and viscous fibers that are found in fiber-rich fruit and vegetables have a positive effect on human body weight. These fibers bind with water and form a thick gel that “sits” in your gut (source: https://www.ncbi.nlm.nih.gov/pubmed/22845031)
This gel can dramatically slow the movement of food through your digestive system. It can also slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite Studies have suggested that an additional 14 grams of fiber per day are linked to a 10% decrease in calorie intake and weight loss of around 4.5 pounds (2 kg) over 4 months. These figures can vary from person to person as per their age, body weight, medical history etc.
**This article has been written by team Nutri Activania**
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Avni Kaul is a leading Dietitian & Nutritionist in Delhi NCR and the Founder of Nutri Activania. She holds a Master's Degree in Food and Nutrition from the University of Delhi and is a Certified Diabetes Educator from Project Hope and the International Diabetes Federation.
Her extensive experience includes serving as a Leicester Mamma's Ambassador, trained in Lactation Counselling with the NHS, United Kingdom.
Ms. Kaul specializes in key areas such as Infant and Young Child Feeding Practices, Pre- and Post-natal Diets, Fat Loss, Muscle Gain, and Holistic Health and Nutrition.
Nutri Activania, founded by Avni Kaul, a leading Dietitian & Nutritionist in Delhi & NCR. Offers personalized, science-based nutrition guidance for holistic health, wellness, fat loss, and nutrition.