By Lavleen Kaur
Maintaining a trim waistline will benefit you in more ways than one. It can help you live longer by reducing the chances of getting heart disease, diabetes, and, in some cases, even cancer.
Abdominal fat, also termed visceral fat, is the fat that is stored deep beneath the muscle in the belly, around organs such as the liver, intestines, and stomach. The reasons for the accumulation of this fat may be many — poor diet, lack of exercise, and stress. Additionally, insulin resistance, hormonal abnormalities, and most importantly, a sedentary lifestyle also contribute to the same. But, to lose this excess fat, you don’t need to follow a rigorous diet plan; all you need to do is make some small yet significant lifestyle changes.
Consume seasonal vegetables
Seasonal vegetables are incredibly healthy and contain a lot of fiber and natural fructose. Some vegetables such as spinach, kale, and cabbage are not only fiber-rich but also contain iron, calcium, and vitamin K, which help melt belly fat. Carrots, radish, peas, French beans are a few other vegetables you should include in your meals. Their vegetables can be included in the diet in three ways: the tastiest way is to make vegetable flat unleavened bread but be cautious of what millet you used to prepare the dough. Best is to use millets such as Sorghum or Pearl Millet and using a bit of ghee. You can also eat the vegetables raw, as salads, or juice them. However, store-bought juices are high in sugar and deficient in fiber, which can increase calorie consumption and even lead to weight gain. So, always have juices that are made at home — they are healthy and sugar-free.
Plan your mid-snacks rather than dieting
Eating a healthy snack in-between meals will help satisfy your hunger, so you will also consume some nutrients. On the other hand, snacking all day, especially on foods with low nutritional value, may lead to overeating. Therefore, always pre-plan your snacks for the day, so you’re ready when hunger strikes. Remember to choose a snack that has protein, fat, or fiber to satisfy your hunger and get energy. In the evening, you can treat yourself with sweet potato, peanuts, fox nuts, or herbal tea (with turmeric, ginger, black pepper).
Trust your ‘gut’ instinct
Having a healthy gut health is crucial because it lowers digestive disorders. Furthermore, gut bacteria may also influence your weight by altering how certain foods are absorbed in the body. Having more probiotic items such as homemade pickles, chutneys, yogurt, kimchi, and so on, is one of the best strategies to promote good bacteria and healthy gut health. Along with probiotics, your body also needs an adequate amount of vitamin D, a deficiency of which lead to constipation, which can further increase toxicity in the body and lead to belly fat.
Exercise regularly
Exercises such as weight training and cardiovascular activity will help you lose fat all over your body. Even aerobic exercises, such as walking, running, and swimming, can help you lose a lot of belly fat. Studies also demonstrate that exercise is important not just for belly fat reduction but also for weight maintenance, as stopping exercising after a long period of doing so will result in a gain in belly fat. Therefore, ensure you follow a consistent workout routine, even if it’s just for 15- 30 minutes regularly.
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