Increasing belly fat can be responsible for an increase in the risk of several chronic diseases like diabetes, heart conditions, and more. That is why it is extremely important to keep a check on increasing waist circumference and dedicate yourself to taking the proper steps to maintain a healthy BMI. There are many things you can try and many lifestyle changes to incorporate. So keep an open mind to lead a healthy lifestyle.

Eat more protein
Eating less should not be the goal, but eating the right set of foods should be of utmost importance. This is absolutely crucial in the belly fat reduction journey. Speak to your nutritionist to better understand how to incorporate more protein into your diet. Another way to determine the daily protein intake is by multiplying your current body weight (in pounds) by 0.36, which is the number of grams of protein to eat in a day.

Eating enough protein is crucial because it releases the fullness hormone peptide YY. This hormone helps in keeping overeating in check. If you feel full at the right time, you will not binge. Protein is also responsible for increasing the body’s metabolic rate; according to studies, those who eat more protein tend to have less abdominal fat. Some good protein sources include lean meats, eggs, dairy, fish, whey protein, beans, or plant-based protein like pea protein.

Lift more
Exercise is an essential part of the belly fat reduction journey. However, resistance training or strength training is what gets the results. Many people believe cardio to be the best exercise for belly fat reduction, and while it does have its benefits, it is not the only solution. A combination of cardio activities and strength training is key to achieving the optimal body mass index. While there is fat loss from the body, including belly fat loss, strength training ensures that there is enough muscle mass, which keeps the body strong and healthy. Always work with a certified trainer for such exercises.

Add sources of soluble fiber to meals
Soluble fiber helps in the absorption of water from the foods you eat. It then turns this water into a gel-like substance and slowly passes it through the digestive system. This slow process keeps the stomach full for longer, so there is no need to constantly binge or overeat. Some good sources of soluble fiber include all fruits and vegetables, legumes, oats, and even barley. When you feel full for longer, calorie consumption also decreases during the day, which aids in belly fat reduction.

Get quality sleep
Studies suggest that sleep is an essential part of the belly fat loss journey. Getting restful sleep is crucial because it helps the body recover from illnesses and keeps the immune system running smoothly. Studies have also shown that insufficient sleep is linked with increased belly fat in some groups.
Insufficient sleep or sleep deprivation can also lead to stress which needs to be addressed soon. The primary stress hormone, cortisol, increases the appetite and is linked with abdominal fat storage. Engaging in activities that can help reduce stress and reduce cortisol levels is essential.

If you are unsure of the process, speak to a nutritionist and a doctor. They can help you with the steps to reduce belly fat in a sustainable and safe manner.