9 Science-Backed Ways To Reduce Belly-Fat, Combat Heart Attack Risk

According to studies, there is a link between belly fat and an increased risk of heart attack, especially for people between the 35-69 age group. 

Here are some science-backed ways to help you reduce belly fat and combat the risk of heart attack. 

Nutrient-Dense Diet:

Foods such as eggs, fish, almonds, spinach, tomatoes, mushrooms etc., have the highest nutrient content that provides high energy, helps metabolism burn fat, and prevents disease and obesity.

Better Sleep:

Follow the 321 rule to get an undisturbed good night's sleep- no eating 3 hours before bed, no drinking 2 hrs before bed, and no screen time 1 hr before bed. Aim to sleep between 9-10 pm in a comfortable bed and a completely dark room.

Exercise or Physical Work:

Lifting weight 3-5 times a week helps burn calories more than cardio. Additionally, you can walk 10-20k steps per day for optimal health. 

Eat Lots of Protein:

Protein fills you up while providing essential minerals and vitamins. It is ideal to eat 0.8-1 g protein per pound of body weight. 

Take No Stress:

Get acquainted with people who exercise, eat healthy, are open-minded, take responsibility, and hold you accountable. They will inspire you to live a healthy life. 

Intermittent Fasting:

Give your digestive system a rest by eating food within a time frame of 4-8 hours a day. This way you will get more clarity, more energy, and fewer cravings. However, ask doctors before you fast. 

What to Avoid:

Avoid alcohol, too much carbs and sugar, as they help increase insulin levels which in turn stops burning fat. 

Don’t be a Perfectionist:

When you try to be a perfectionist, it creates many unrealistic expectations that you can’t stop thinking about. So instead strive for excellence with a goal to eat 80% healthy and 20% of whatever you want. 

Lower your Calorie Intake:

While trying to burn belly fat, a 300-500 calorie deficit is ideal. Try black coffee, sparkling water, eating slower, and brushing your teeth after supper, if you struggle with cravings.