Reduce Belly Fat:
Belly fat is not just about looks it can affect your health. Fat around the stomach and internal organs is called visceral fat, while fat under the skin is subcutaneous fat. High levels of visceral fat increase the risk of lifestyle diseases like diabetes, fatty liver, heart problems, and even some cancers.
Several habits contribute to belly fat. Eating highly processed foods, refined flour (maida), polished rice, sugar, jaggery, fried foods, and eating late at night can increase fat. Lack of physical activity also adds to the problem. To reduce belly fat, it’s important to change both your diet and lifestyle.
Include more vegetables, leafy greens, and fiber-rich foods in your diet. Avoid foods high in calories and sugar. Regular exercise, even for 30 minutes a day, is essential. Activities like walking, yoga, or light workouts can gradually reduce waist size by 1–2.5 centimeters per month. Remember, belly fat took time to accumulate, so losing it also takes patience. Measure your waist every couple of weeks to track progress.
Makhana has become a popular snack in recent years. It can be eaten as a light snack, added to dishes, or cooked with vegetables. Makhana is low in fat and high in protein—100 grams provide around 9 grams of protein. It also contains minerals like calcium, potassium, and magnesium, which offer several health benefits. However, these nutrients are also available in other foods like legumes, seeds, and leafy vegetables. So, makhana is useful occasionally for variety or taste but is not essential.
Long-term high blood sugar can damage nerves, causing tingling or numbness in hands and feet, a condition called diabetic neuropathy. To prevent this, maintain controlled blood sugar levels through medication and careful dietary choices. Avoid refined flour, sugar, potatoes, and sweet foods. Replace white rice with brown rice, whole grains, millet, or corn-based foods. Ensure protein intake is sufficient, and check vitamin B12 levels if tingling occurs.
By adopting balanced eating habits, regular exercise, and monitoring health, you can manage belly fat, enjoy the benefits of nutritious foods like makhana, and prevent diabetes-related complications.
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