How do you know if you have too much belly fat?
An easy way to determine if you have too much belly fat is to measure yourself at home. Take a measuring tape and wrap it around your bare stomach, directly above your hip bone. The tape should be snug but not too tight.
If your measurement of 101.6 cm / 40 inches or more indicates an unhealthy measure. This can increase your risk for obesity-related illnesses like heart disease and type 2 diabetes, per the National Institutes of Health.
You can use smart scales
This is what I use every day. They really work and bring good results. With such scales, is very easy to follow how your weight changes (especially after the weekend or the holidays).
These scales are easy to use. You simply step on the scale, and the tool measures both your body weight and your estimated fat percentage.
Such scales work with the help of sensors underneath your feet that use bioelectrical impedance. When you step on the scale, a small electrical current runs up through your leg and across your pelvis, measuring the amount of resistance from body fat. Then, the sensors in the scale measure the level of resistance that the current met as it travels back through your other leg.
Depending on the type of body fat scale you have, the information can link up to your smartphone or smartwatch, as well as any fitness apps you might have.
How to lose belly fat?
Here are a couple of simple ways that can help you.
1. Eat plenty of soluble fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. What’s more, soluble fiber may help fight belly fat.
Make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber include:
- shirataki noodles
- Brussels sprouts
2. Don’t drink too much alcohol
Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much, this can also make you gain belly fat.
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help.
One study on alcohol use involved more than 2,000 people. Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank.
3. Eat a high-protein diet
Protein is an extremely important nutrient for weight management.
Be sure to include a good protein source at every meal, such as:
- whey protein
4. Don’t eat a lot of sugary foods
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity, and fatty liver disease.
Observational studies show a relationship between high sugar intake and increased abdominal fat.
It’s important to realise that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly.
5. Get plenty of restful sleep
Sleep is important for many aspects of your health, including weight. People who don’t get enough sleep tend to gain more weight, which may include belly fat.
A 16-year study involving more than 68,000 people found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night.
6. Stop drinking fruit juice
Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages.
A 240 ml ( 8-ounce) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose.
To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.
Don’t forget that belly fat also makes your clothes and underwear feel tight. Your body may change shape and then you will need to find out what kind of underwear fits you better. Here we have a test that can help you to figure that out.
Unfortunately, there are no magic solutions to losing belly fat. Weight loss always requires some effort, commitment, and perseverance on your behalf.
Hope our tips help you to achieve the desired result.