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Home » Lose Weight » Reduce belly fat with these 10 expert-approved tips that don’t require you to overwork in the gym – GQ India

Belly fat is the most stubborn kind of body fat to get rid of. It is the excess abdominal fat that surrounds your stomach, and is also the very reason you start developing the not-so-appropriately named love handles and spare tires around your stomach. Alpa Momaya, Sr. Nutritionist at HealthifyMe tells us that even when you are on a fat burning diet almost nothing happens to the fat stored in your stomach and thighs.

The main distinction between belly fat and regular body fat is that belly fat boasts a very high quantity of fat cells with receptors called alpha cells. They inhibit lipolysisthe bodys process of burning fat, she says. Lipolysis is governed by hormones called catecholamines that need receptors to bind them with fats and convert them into energy. Alpha receptors inhibit lipolysis, and beta receptors start it, which are found in regular body fat.

While the alphas are clearly letting us down; belly fat is not un-torchable. The primary reason belly fat is hard to shed is a faulty lifestyle. It leads to over-accumulation of this type of fat. Getting rid of it, however, is not very challenging," she states and also lists the below 10 easy tips to help reduce belly fat.

1

Eat a well-balanced diet that includes plenty of fruits, vegetables, lean proteins, complex carbohydrates (found in whole grains and pulses) and fibres.

2

Rest well. Ensure you are sleeping for 6-8 hours. Studies have shown that people who sleep for less than five hours may have a tendency to gain more belly fat.

3

Cut down on processed, refined and sugary foods. They are high in calories, sugars and fats that lead to weight gain.

4

Add good fats or omega-3 rich fats (found in nuts, seeds, salmon and eggs) in your meals. Good fats help break down the bad fats in our body.

5

Perform regular and moderate-intensity physical activitiesat least 30 minutes everyday to control weight and lose belly fat.

6

Reduce your alcohol consumption. Alcohol contains added sugars which can cause weight gain.

7

Reduce your stress levels. Stress causes your body to gain fat because it triggers the release of the stress hormone - cortisol, which in turn increases your appetite. Practise meditation and relaxation techniques to cope with stress.

8

Avoid foods that contain trans fats (like chips, fried snacks and fast foods). These foods are linked with increasing abdominal fat.

9

Track your food (calories) and daily exercise routine. Monitoring them can help control your calorie intake and help manage your weight better.

10

Keep a watch on your carb intake, especially refined carbs. Be mindful when you order food or eat out at a restaurant. Opt for grilled, baked, tandoori items over fried and oily foods. Add soups and salads to balance the extra calories. Drinking water regularly may promote fullness and increase your metabolism, both important factors in weight maintenance.

And, while were still on the subject of belly fat, try incorporating these 6 exercises in your workout routine to get rid of love handles.

Image courtesy: Screenshot from Hrithik Roshans Transformation | The other side of Kabir | The HRX Story YouTube video

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Reduce belly fat with these 10 expert-approved tips that don't require you to overwork in the gym - GQ India

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Home » Lose Weight » Reduce belly fat with these 10 expert-approved tips that don’t require you to overwork in the gym – GQ India