Extra flab in the abdomen and around the waist is unhealthy as it can lead to many ailments.
In fact, researchers say excess stomach fat can be linked to high cholesterol and blood pressure, type 2 diabetes, and heart diseases. Therefore, it is essential to trim belly fat to stay healthy.
1. Relax and reduce stress
Cortisol is known as the stress hormone because it’s secreted in higher levels during the body’s ‘fight or flight’ response to stress – the physiological loop that gears your body up to fight against danger or run for your life.
Cortisol can be your best friend or your sworn enemy. Cortisol is vital when faced with immediate danger, but increases in cortisol also occur in response to chronic, everyday stress. When cortisol is too high for too long, it can increase the amount of fat you hold in your belly — also called visceral fat. This leads to weight increase in our midsection when our cortisol levels spike.
Stress is one of the primary culprits for high levels of cortisol secretion. When this happens cortisol breaks downs lean muscle (the type of tissue that burns calories most efficiently) and also holds on to fat storage in the abdominal region.
A few minutes of practice per day can help ease anxiety. Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress.
It’s simple. Sit upright. Close your eyes. Focus your attention on the awareness of the in and out breath, noting mindfully, ‘I am breathing out’, ‘I am breathing in’.
b. Breathe Deeply
Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.
c. Be Present
Abandon the fears of the past and the anxieties of the future to dwell peacefully in the present.
Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food. When you spend time in the moment and focus on your senses, you should feel less tense.
d. Reach Out
Your social network is one of your best tools for handling stress. Talk to others — preferably face to face, or at least on the phone. Share what’s going on. You can get a fresh perspective while keeping your connection strong.
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