A dangling belly has never been liked by anyone. On the contrary, it has always been a source of complex and lack of self confidence. Due to a lack of physical activity and an unhealthy diet, fat deposit in the abdomen can be especially tenacious. Here are 5 simple and effective tips to get rid of abdominal bulges.
The accumulation of fat in the abdomen has become an increasingly widespread phenomenon. It is usually created due to several factors such as excessive consumption of high fat, sweet or savory foods, stress, hormonal disorders, lack of physical activity and sleep, etc.
In addition to weight gain and expanding your waistline, this deposit of fat in the abdomen can have a very detrimental effect on your health. It promotes an inflammatory state in the body and increases the risk of diabetes, cardiovascular disease and hypertension.
To get rid of those unsightly bulges in your midsection, here are 5 simple and effective tips to try.
5 simple and effective tips for reducing the waistline:
1 – Reduce salt intake
Salt, particularly potassium, is necessary for our health because it plays an important role in the proper functioning of the heart, muscles and nervous system.
However, its abuse has many negative effects on the body. In addition to promoting the accumulation of fat and the phenomenon of water retention, it increases the risk of hypertension, cardiovascular disease and stomach cancer. Moreover, a study by the World Cancer Research Fund showed that 7 types of cancer can be prevented by restricting the daily salt intake to 1 teaspoon max.
Thus, by reducing the salt intake you will be less “inflated” and you will see the difference in your waistline within days.
2 – Avoid foods that cause bloating
Several factors can cause bloating. It can occur as a result of overeating, certain food intolerances including gluten or lactose, digestive disorders (constipation), or consumption of soft drinks or foods difficult to digest.
Therefore prefer foods high in fiber such as vegetables and fruits that improve the digestion process and help combat bloating. Also drink at least 6 cups of water a day to hydrate your body and help eliminate toxins.
3 – Sleep 8 hours a night
Sleep deprivation generates a general state of fatigue and lack of physical and intellectual performance. But what most people don’t know is that this lack of sleep promotes weight gain and fat accumulation in the body. Indeed, this is due to the action of appetite hormones whose secretion is disturbed by lack of sleep. In people who sleep an average of 5 hours per night, the rate of ghrelin (a hormone that stimulates appetite) increases by 15% and leptin (satiety hormone) declines by 15.5%. Thus, the person is more likely to snack and consume fatty and sugary foods.
A study on the impact of lack of sleep in young adults has shown that visceral fat levels in those who slept only five hours a night increased by 32% over 5 years, against only 13% in those who slept a lot more.
4 – Split the meals
Eating large amounts of food during meals slows digestion and promotes bloating and cravings for snacking during the day. Therefore, you should split your meal. So remember to take three nutritious but light meals and add two healthy and energizing snacks mid-morning and in the afternoon. So your metabolism will always be stimulated and you will tend to burn more fat.
5 – Practice physical exercises
Daily exercise is one of the keys to good health. Walking, cycling, jogging or other activity for 30 minutes a day helps tone the muscles, eliminate toxins through sweating and burn fat.