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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.
