Belly Fat: For many of us, stubborn belly fat could be one of the biggest challenges. Quick fixes, intense workouts or dieting may not work for some. According to hormone and gut health experts, the real problem is not just calories but something related to hormones, especially insulin and gut health.
In a recently shared video, top hormone and gut health coach shares her expert observations on how to get rid of belly fat.
Belly Fat Causes
Belly fat, especially the deeper kind called visceral fat, is strongly associated with insulin resistance. A hormone, insulin helps in regulating blood sugar levels in the body. When the body becomes less sensitive to insulin, it starts storing more fat, especially around the abdomen region.
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Factors such as poor diet, lack of sleep, stress and an unhealthy gut could worsen insulin resistance. This is the primary reason why cutting down on calorie intake may not always work. However, you could improve how your body responds to insulin in the following ways.
1. Eat Healthy Fats and Protein
One of the easiest ways to get rid of belly fat is to keep the blood sugar levels stable throughout the day. For this, you could include healthy fats and protein in your daily meals. Foods such as fish, yogurt, seeds, eggs, paneer, nuts and healthy oils could help you feel full for longer while reducing cravings at the same time.
2. Focus on Fibre and Low Glycaemic Index Foods
Prefer low glycaemic index (GI) foods and fibre-rich foods such as spinach, carrots, broccoli, apple, berries, lentils, chickpeas, oats and brown rice. This would help in keeping your gut healthy by reducing inflammation and improving metabolism. Moreover, it would help you burn fat quickly instead of your body storing it.
3. Magnesium and Apple Cider Vinegar for Better Insulin Function
Incorporate magnesium-rich foods such as pumpkin seeds, spinach, almonds and dark chocolate (in moderation). You could even add apple cider vinegar to regulate blood sugar levels. Take a small amount of it diluted in water before your meals to slow down the digestions of carbs.
4. Movement and Yoga to Boost Glucose Use
Regular exercises could help your body burn calories while reducing the amount of circulating sugar in the blood and lowering insulin levels. Also, you should engage in light strength training, yoga, stretching or brisk walking for 30 minutes every day.
5. Intermittent Fasting to Lower Insulin Levels
You could try your hands on intermittent fasting to reduce belly fat. To get started, you should consume foods within an 8-10 hour window and fast for the remaining 14-16 hours. For instance, you may eat between 10 am and 6 pm and fast overnight.
Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion in any way. The methods and claims mentioned in this article should be considered as suggestions only; DNP India neither confirms nor denies them. Always consult a doctor before following any such suggestions/treatments/medications/diets.
