Body fat which develops over time around the centre of the body is known as visceral or belly fat. Today, body fat is the major cause of deaths which includes death by heart attack, strokes, depression, high blood pressure, cancer, diabetes, osteoarthritis and fatty liver.

Below given are some effective weight loss strategies which targets whole body fat.

Drink plenty of water.

Drinking water will make you burn more calories which is known as resting energy. Water is not only calorie free but it can reduce calorie too.

Studies shown that drinking water before the meal can reduce the desire of eating food, which can lead to decrease in body fat.

So the question arises, How much water we should drink per day to see desired weight loss goals?

Ans. We should drink at least 1-2 liters or 4-8 glasses of water per day is sufficient for losing weight.

Eat sufficient protein.

Protein is the most important nutrient for weight loss specially belly fat.

Protein can regulate weight loss hormones. It boosts metabolism and reduce the food eating desire

Weight loss activity is controlled by hypothalamus present in our brain. High protein intake can reduce the level of hunger hormone ghrelin

Digestion of protein can burn calories as protein boost metabolism it makes you burn more calories also during your sleep. It also reduces the desire of late night eating.

Some good sources of protein-

• Meat, Fish, Eggs, Dairy products and Nuts.

Get enough sleep

If you want to loose body fat, getting enough sleep is as much important as your diet and exercise. Sleep might be a missing factor for people who are struggling for weight loss.

Poor sleep can increase your BMI (body mass index) which increase your over all body fat.

Poor sleep can increase your hunger hormone, ghrelin and leptin. These hormone give signals to the brain that your stomach is empty.

Poor sleep can increase your late night eating desire which increases body fat.

For better health a person must sleep at least 7 or more hrs every night.

Meditation

When you wake up in the morning, instead of checking your mails, go to a peaceful place like garden and meditate, take deep breaths, inhale though your nose and exhale through your mouth after holding you breath for few second.

Just 10-15 minute of meditation can help you in overcoming your stress and mental peace which is one of the main cause of increasing body fat in 2020.

Meditation helps you in thinking positive and understanding your own mind.

Weight training

Lifting weight plays an important role in loosing belly as well as overall body fat. Lifting weight strengthen your muscles and increase muscle mass which makes your body to burn more calories both at rest and during exercise.

Cut of sugary food

Sugar contains fructose which can be a major cause for several chronic diseases when consumed in excess which include heart disease, type 2 diabetes, obesity, and fatty liver disease.

Some studies show a link between high sugar intake and increase of abdominal at specialty belly fat.

HOPE THIS ARTICLE WILL HELP YOU IN LOOSING YOUR BELLY FAST .