Things you should know about Losing Belly fat and weight.

Over the past 10 years there has been burst in obesity every where in the globe. More than 30% of adults in western countries are overweight and even children also are in the grip of this epidemic. We are observing the similar pattern in Indian urban countries as well. Obesity increases the risk of many diseases including diabetes,infertility, high blood pressure,breast cancer and, asthma. Emotional disturbance of being overweight, including guilt and low self-esteem, should not be overlooked.

Healthy weight

Healthy weight is measured through BMI. Body mass index (BMI) is commonly used tool for assessing your weight that is based on your over-all body fat. At large, if BMI is more than or equal to 25 you are overweight and it will increased the risk of obesity related complication such stroke, cardiovascular disease.

How much calories do I need to burn to lose weight naturally?

An easy way to estimate the calories requirement to burn to gain your desirable body weight is to multiply 300 to the weight you want to lose in kg.1 kg is around 9000 calories. Thus, if you wish to lose 1 kg of weight per month, you need a calorie deficit of 300 calories per day (9000/30=300). This short fall can be produced by eating fewer calories as well as burning more calories or combination of both. For instance you can eat 200 fewer calories with an exercise that will burn 100 additional calories per day.

How to lose belly fat: Add weight training say dietitian in thane

Only exercise is not sufficient to loose belly fat, studies tells that some weight training is also very important against fight to lose belly fat. Researchers analyze that men indulging in weight exercise are at lower probability of increasing weight and increasing waist circumference and belly fat as compared to men indulge only in aerobic exercise. However the weight gain in case of people doing aerobic exercise was very minimal as compared to people doing with weight training. Moreover the ideal results obtained from uniting weight training along with aerobic exercise. Doing weight training or preferably merging it with aerobic activities could benefit older adults to lose belly fat while increasing muscle mass.

Read Lose weight on your stomach tips

Belly fat is associated with reduced bone strength, bone loss, diabetes and heart disease. You can combat by targeting around 150 minutes of modest to heavy exercise per week along with weight training activities if your doctor supports.

Is glycemic index of food is the key to how to lose belly fat?

You can get alot of health benefits by adding lowglycemicindex food in your diet andavoiding highly processed foods(which is also called as high Glycemic food).

The glycemic index is a figure that tells howquickly the body digests thefood andtransforms it into the blood glucose.Many studies recommend that lowerglycemicindex food may offer many important health benefits like itminimisethe risk of heart disease,obesityas well as diabetes.

Even if you don’t want to enter into the analysis of glycemic index of each and every food in your diet you can still avail benefits by simply ducking highly processed foods such as white rice, white breadand sugary foods. They are responsible forraise in blood glucose levels quickly but are also individuallylinkedto poorer health as it contains only empty calories.Eating less processed food in your diet is going to cover against a huge number of risks.

Heart and Glycemic index food

The theory behind choosing the low glycemic index foods (that includes fruits and vegetables dairy products, nuts and grains) allows blood insulin to get utilised properly.High glycemic index food raisesblood sugar suddenly after eating.It may cause many health problems. In few studies it has been discovered that over the time people adding a lowGI food in the diet are benefitted with lower risk of obesity, diabetes and heart disease.

.Low GI food in your diet will help to decrease the heart disease, cholesterol and blood pressure. The above outcome is from a classic studyconducted over overweight people who were given different dietplans for 35 daysweeks based on the DASH diet. The foods were higher or lower in carbscontents (daily energy was 40% to 58% from carbs) and higher or lowerglycemic index.

However it is observed based on carefully controlled trial that eating lowglycemicindex foods in your diet chart was relatively healthy however it has minimal effect on the risk of heart disease. On the other hand you can have a better proven health benefits by reducing the amount of carbs in the diet than trying to shift tothe type of carbs.

But does glycemic index still counts?

This one research does not abolish the perception of low glycemic index foo into your diet chart.According to research eating low glycemic index food is beneficial for people who are obese and undergoing diabetes treatment. However, diet rich in nutrients like fiber and whole grains usually does not reduce the risk of heart disease.

Whether low GI food improves health is the question still under research. But before the results are announced, you can enjoy some potential benefits overlooking the figures and data by reducing the consumption of the following foods. It will in creasethe whole quality of your diet,at the same time it willl ower its GI:

Avoid highly processed grains.Stay away from highly processed grains. Try to add minimally processed grains in your diet chart such as wheat berries, burgur, brown rice etc.

White potatoes. Healthier choice includes whole grain dishes, sweet potatoes, wholegrain pasta in your diet chart every day.

Stay away from extra sugar. Caloric sweetener like table sugar as well as high fructose corn syrup are high in glycemic index and are also independently associated with risk of being over weightand heart disease. Butter, mayonnaise, tomato sauce, along with numerous other processed food scomprises added sugar.

Here are some tips to lose weight naturally

· Add fresh/frozen Whole fruit or canned fruit without sweeteners in your diet.Stay away from Fruit juice

· Add variety of vegetables in your diet. It will provide you the essential nutrients.

· Add whole-grain cereals such as oats,oatmeal,wheat flour etc.they are full in fiber and low GI food.

· Stay away from those products which are made from refined wheat flour like cakes or cookies,add moderately sweetened food.

· Add Probiotic (good bacteria) in your diet like curd.

· Decrease the consumption of saturated fat like palm oil, dalda etc. and always rotate vegetable oil every month.

· Limit the consumption of salt in your diet.

· Never skip your meals

· Drink at least 10 to 12 glass of water every day

Before going for some heavy diet plan and change in your diet schedule , you must consult your nutritionist and take advice from knowledgeable person.

You can also register on dietkundali to ask your health related queries. Click here for free signup .

Also Read:
Lose weight Naturally
Simple ways to reduce weight

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