The Best Method to Reduce Excess Belly Fat

belly fat

Today, belly fat is a fairly frequent problem, and many individuals, especially women, are always looking for ways to get rid of it because it can change a person’s appearance or, worse, make them look unattractive.
In this article, we will examine the root causes of belly obesity and potential solutions. Let’s begin with the basics.

What is belly fat?

Belly fat refers to fat around the abdomen. There are two types of belly fat:

  • Visceral: This fat surrounds a person’s organ.
  • Subcutaneous: These are the fats that sit under the skin.
    (Source)

Eat excessively and exercise insufficiently, and you run the risk of gaining weight, particularly belly fat.

Additionally, as you age, your muscle mass may somewhat decrease as your fat mass grows.

The rate at which your body burns calories also slows down as muscle mass is lost, which can make it harder to maintain a healthy weight.

Even if they aren’t gaining weight, many women find that as they age, their belly fat increases.

This is probably brought on by a drop in estrogen levels, which are thought to affect how fat is distributed throughout the body.
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Why is belly fat so dangerous?

Research has associated belly fat with an increased risk of premature death regardless of overall weight.
Some studies have found that even when women were considered a normal weight based on standard body mass index (BMI) measurements, a large waistline increased the risk of dying of cardiovascular disease.
(Source)
Visceral fat is usually more dangerous as it is associated with a lot of health issues which include:

  • Heart diseases
  • Heart attack
  • Type 2 Diabetes
  • Stroke
  • Asthma
  • Breast cancer
  • Colon cancer
    (Source)

belly fat

Why do people have belly fat?

People will often develop belly fat around the abdominal region because of a lot of reasons. A few of them are listed below:

1. Lifestyle habits

Some people eat more than usual when they are bored, angry, upset, or stressed. Studies also have found that the fewer people sleep, the more likely they are to be overweight or obese.

This is partly because hormones that are released during sleep help control appetite and the body’s use of energy.
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2. Medications

Certain medicines also may cause weight gain, including some corticosteroids, antidepressants, and seizure medicines, anti-diabetic drugs, anti-hypertensives such as beta-blockers.
(Source)

3. Too much Trans fat in your diet.

The American Heart Association recommends cutting back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet and preparing lean meats and poultry without added saturated and trans fat.
(Source)

Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes.
(Source)

4. Stress

Stress is detrimental to both your mental health and your weight. Cortisol, a hormone that makes you yearn for high-fat, carb-heavy foods like pizza, fries, and cookies, is released in response to stress.

Additionally, cortisol causes fat to accumulate around your abdomen. Stress can also cause weight gain by keeping you awake at night. People who get less sleep typically have greater abdominal fat.

(Source)

5. Smoking

Some smokers are hesitant to stop because they fear putting on weight. Smokers, however, have larger bellies while having a lower BMI(Body Mass Index) than non-smokers.

Smokers accumulate more visceral fat than non-smokers, which is connected to heart disease and other chronic illnesses.
(Source)

6. Lack of exercise

The amount of fat around the abdomen may grow if you lead a sedentary lifestyle. This is because extra calories are stored as fat when the body consumes more than it can burn.

7. Genetics

For some people, belly fat could just be something they cannot shy away from because it is in their genes. These are exceptional cases and people in this category will have to pay more keen attention to what they eat.

Some people metabolise food very fast and others very slowly, a few more do it moderately.

belly fat

How to get rid of Belly fat

In other to get rid of belly fat, you must first of all have found out what’s responsible for it.
Next, you will have to consider the following:

1. Improving their diet

A person can reduce weight and probably improve their general health by eating a good, balanced diet.

People might want to stay away from refined carbs with little nutritional value, sugar, and greasy foods. In its place, they can have a lot of fresh produce, lean meat, and complex carbohydrates.

2. Reducing alcohol consumption

A person trying to lose excess abdominal fat can monitor their alcohol intake. Alcoholic drinks often contain additional sugar, which can contribute to weight gain.

3. Increasing exercise

A sedentary lifestyle can lead to many serious health problems, including weight gain. People trying to lose weight should include a good amount of exercise in their daily routine.

Undertaking both aerobic exercise and strength training can help people tackle their belly fat.

4. Lowering the amount of food you consume

Changing your plate and being careful to avoid piling a lot of food on your plate are two ways to limit the portion of food you consume.

5. Reducing stress

Stress can cause a person to gain weight. The release of the stress hormone cortisol influences a person’s appetite and could cause them to eat more.

Stress-relieving tactics include mindfulness and meditation, and gentle exercise like yoga.

6. Improving sleep patterns

Health in general depends on sleep.

Although the body needs sleep primarily to rest, heal, and recover, it can also have an impact on a person’s weight.

When attempting to lose weight, particularly belly fat, getting enough rest is crucial.

7. Quitting smoking

Smoking raises the risk of developing belly fat and many other major health issues. Quitting can enhance general health and dramatically lower the likelihood of having too much abdominal fat.

 

Take Away

Now is the ideal time to focus on your diet and overall wellness. If you are obese or overweight, you should pay closer attention because extra belly fat not only compromises your appearance but also poses health hazards.

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