Five simple ways to stop fat for your belle area

Plenty pipo dey go gym to reduce belly fat, but some pipo no dey really pay attention to am.

Belly fat, wey pipo dey also call tummy fat or beer belly, na common concern among young pipo wey dey worry about how dem take look and dia health.

Sake of di fat wey don gada for di stomach area, dem no fit wear comfortable clothes wey fit dem well.

Dis wahala no end for just wearing clothes wey match your preference. E don dey proven say belly fat fit endanger your health.

Belly fat fit cause many serious health problems, including high blood pressure, high blood sugar levels, and cholesterol-related issues.

Dis sickness dem dey come from fat wey dey for belle area.

E still dey increase di risk of type 2 diabetes and heart disease.

Research wey Harvard University publish show say one kind protein wey dem dey call cytokine dey produce more wen fat gada for belle area. Dis one dey cause inflammation inside di bodi.

Fat belly still dey produce anoda protein wey dem call angiotensin. Bicos of dis protein, blood vessels fit begin shrink and high blood pressure fit show.

Bicos of all dis, di risk of dementia, asthma and some types of cancer go increase.

According to Dr. Shiv Kumar Choudhry, senior heart doctor for Fortis Escorts Hospital for Delhi, belly fat dangerous pass fat wey dey gather for oda parts of di body.

He come explain say, "when di cells inside belly fat begin break or scata, many toxic substances dey come out. Dis tins dey cause inflammation for heart blood vessels. Na wetin dey increase di chance of heart disease. E still dey make insulin resistance high for body. Because of dis, di risk of diabetes go also increase."

According to experts, many tins fit cause fat to increase for belle area like genetics, hormone changes, age, overweight, and menopause.

Unbalanced lifestyle and if pesin no dey follow correct diet also join di reasons.

Health experts tok say, you fit reduce belly fat if you follow balanced diet, do exercise every day, and keep healthy habits.

To reduce belly fat, e important make you focus on some key tins.

1. Di difference between dinner and bedtime

You no suppose chop anyting two to three hours bifor you go sleep. Di calories from di food wey you chop during di day dey turn to energy for di work wey you do dat day.

But di food wey you chop for night no fit work like dat.

So e go begin gada fat for bodi, and e go increase your bodi weight.

2. Chop balanced diet

Wen you chop foods wey get plenty fiber, you no go quick feel hungry.

If your diet get fiber, e go slow down how food dey move from your stomach enter your intestines.

Dis one go make you feel full for longer time.

Include protein for your diet. Protein dey keep your stomach full for longer time, and e dey reduce di desire to chop again and again.

E dey reduce di level of di hunger‑stimulating hormone wey dem dey call ghrelin, so you no go get strong urge to chop every time.

Protein dey strengthen body muscles, e dey speed up metabolism, and e dey increase your ability to burn calories.

You suppose add protein-rich foods like egg, lentils, milk, cheese, yogurt, fish, poultry, and soy to your daily diet.

3. Avoid highly processed and refined carbohydrate foods

Foods like flour bread, chips, and crackers wey no get fiber or get very small fiber dey digest quick, and dem fit cause sudden rise for your blood sugar levels.

Wen blood sugar levels dey go up and down sharp‑sharp like dat, e no dey only increase hunger, e still dey increase di risk of weight gain and type 2 diabetes.

So instead of dis kain foods, you fit chop healthy options like whole grain bread, baked or lightly fried snacks, fruits, and nuts.

Avoid foods wey get too much sugar and calories. Reduce how much alcohol you drink and stop smoking.

4. Get enough sleep

If you no dey get enough sleep, e fit affect hunger hormones and make you feel like say you need to chop more.

According to researchers for University of California, Los Angeles, ghrelin di hormone wey dey produce for stomach wey dey increase hunger dey increase wen person no sleep well.

Sabi pipo tok say person suppose avoid and manage stress. Wen stress hapun, di stress hormone wey dem dey call cortisol go increase for blood.

Still, wen we dey stressed, we no dey pay attention to wetin we dey chop, and we fit just dey eat any kain food wey go distract us from di stress.

5. Di need for exercise

To dey active through exercise or any kind training dey help burn calories for body. Dis one dey help reduce fat, especially di one wey dey gada for belle area.

Daily activities like brisk walking, running, cycling, swimming, or yoga no only dey reduce fat, dem still dey speed up metabolism.

Exercise dey strengthen muscles, and dat one dey keep di heart healthy. Wen belly fat reduce, di risk of diabetes, high blood pressure, and heart disease go also reduce.