Did you know what it means if a woman's waistline measures 35 inches or more, or if a man's waistline measures 40 inches or more? Well, chances are that you are giving refuge to an unsafe amount of belly fat. But, what is belly fat? By definition, they are excess of abdominal fat surrounding the organs around your stomach. Nevertheless, you should be aware of the three categories of belly fat namely, triglycerides, subcutaneous fat and visceral fat. Triglycerides are fats that circulate in your blood; subcutaneous fat is the layer beneath your skin's surface; visceral fat is located under the muscles in your stomach and intestines. You should know how to lose belly fat because there are a number of diseases and health risks associated with it. It will affect almost every organ of your body by producing excess hormones and chemicals. Some of the dangers of belly fat are:

• Type 2 diabetes

• Cardiovascular disease

• Colorectal cancer

• Abdominal obesity

• Alzheimer disease

How to Get Rid of Belly Fat

As we grow older, we are more prone to gaining weights. Nevertheless, these extra fats around our waistlines are putting our health at risk. Learn the tips below in order to combat abdominal fat.

1. Diet

If you want to know how to lose belly fat fast, the first step is simply to consume a healthy diet. There are foods and drinks that you should always consume and others that you should try to avoid.

• Do's

  You should drink lots of water. Focus on plant-based foods like fruits, vegetables and whole grains. Make sure to eat more fat-burning products such as green tea, probiotic and high-protein foods. Choose lean sources of low-fat dairy products and eat a high-protein diet. You should also eat a lot of soluble fiber because they make you feel full and delay food processing time. By making healthy choices in your diet, you will reduce the calorie intake and thus losing weight. In short, eating mindfully is very important..

• Don'ts

  You should try to stay away from sugar, liquid calories, carbs and of course, saturated fat. Sugar contains fructose that when consumed in excess, leads to chronic diseases such as heart disease, fatty liver disease, Type 2 diabetes and obesity. Avoid foods that include trans fats as they increase inflammation, heart disease and belly fats. Besides, reduce the amount of alcohol that you consume. Alcoholic beverages contain a huge amount of sugar and drinking in excess will significantly increase the risk of abdominal obesity.

2. Exercise

Exercise is vital. If you are wondering how to reduce belly fat, then exercising regularly is an effective way to help you get rid of that unwanted fat. Aerobic exercises such as running, walking, and swimming will speed up the process. You can also concentrate on exercises that aim the belly fat like cardio, abs workouts, sit-ups and lifting weights. Exercising on a regular basis will prevent you from regaining that abdominal fat. Exercising will lower blood sugar levels and improve other metabolic abnormalities associated with excess belly fat.

3. Control your stress

Another tip on how to lose belly fat is to control your stress. Tension and anxiety are also related to many other diseases, therefore. reducing your stress level should be among your top priorities. Stress triggers adrenal glands to produce cortisol. A high amount of cortisol is known to increase appetite, leading to abdominal fat. To help you lose your belly fat, you should be involved in enjoyable activities that let go of stress and keep you in a good mood. Some effective methods include yoga and meditation.

4. Sleep

Try to get plenty of sleep. Sleep deprivation usually leads to a greater craving for food during the day. Moreover, sleep disorders and sleep apnea are conditions that are linked to excess visceral fat. Make sure you get at least 7 hours of high-quality sleep every night. Getting a sufficient amount of sleep will help you stay healthy and decrease the risk of gaining abdominal fat.

Closing Thoughts

In conclusion, losing your belly fat will save you from many health risks. In case you want to learn more about how to lose belly fat, follow the methods described above or watch the video below.