Increasing belly fat is very harmful to overall health. Everyone from children to the elderly should pay special attention to keeping it under control. When it comes to losing weight or looking fit, the biggest concern for many people is to reduce their belly. Reducing belly fat is considered to be the most difficult, and for this, most attention needs to be paid to keeping both lifestyle and diet right.
Belly fat (especially internal fat or visceral fat) accumulates around the internal organs of the body, which has a bad effect on metabolism and health. It is not only physically uncomfortable, but it can also cause many serious diseases.
How to know if your belly fat has also increased?
Health experts say, to measure your belly fat, take a measuring tape and measure the size of your hips and waist. Then, calculate your waist-to-hip ratio. For men, this ratio should not be more than 0.9 and for women, it should not be more than 0.85. If the ratio is higher, it means that your belly fat has increased. If belly fat remains higher than normal for a long time, it can lead to many types of chronic diseases including heart disease and diabetes.
Let's know what can be the disadvantages of belly fat.
Risk of heart diseases
Increased belly fat increases the risk of heart disease. This can cause blockage in blood vessels, increasing the risk of heart attack and high blood pressure. Apart from this, people who have more belly fat also have more problems with insulin resistance, due to which the sugar level in the body is not controlled, and the risk of type-2 diabetes increases.Digestive and respiratory problems
Belly fat can also cause metabolic syndrome. This can increase digestive health and many types of negative problems in the body. Excess fat puts pressure on the lungs, which can lead to breathing difficulties (such as sleep apnea). Similarly, belly fat can put pressure on the intestines, causing problems like constipation, acidity, and bloating, and can lead to liver disease.
How to reduce belly fat?
To reduce belly fat, it is important to change diet, exercise, and lifestyle. Most importantly, you should follow a balanced diet. Eat more fiber-rich foods (such as fruits, vegetables, and whole grains). Similarly, eating protein-rich foods (such as lentils, eggs, and fish) is also beneficial.
Exercise regularly. Cardio exercises like running, swimming, or cycling help reduce belly fat. Get 7-8 hours of good sleep every day. Poor sleep also increases the risk of weight and fat gain.
(PC: Freepik)
