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Belly fat is slandered for many reasons one of it being its way of tampering with your outfit but there is something worse than that: when excess fat accumulates around your abdomen accumulating deep in your organs, it sets the stage for some serious health problems. This type of fat is also known as visceral fat produces stress hormones such as Cortisol and other inflammatory substances that affect the way the body produces insulin. The result is worse than being overweight; it increases the risk of heart diseases and type 2 diabetes.
Your body needs visceral fat as it helps to cushion your organs. But when you have too much of it, it doesn’t get broken down. The body begins to distribute it to unusual places and that’s how it lands in your belly. If you notice that you have some extra fat around your waistline, you should take the necessary steps to rid yourself of it even if you are not heavy you must do exercises to lose belly fat.
How Much Belly Fat Do I Have?
A CT scan is the most accurate way of determining the level of visceral fat in your body. A simpler way is by wrapping a measuring tape around your waist at your belly button to determine your girth. To be on the safer side, your waist should not measure more than 35 inches if you are a woman or more than 40 inches if you are a man. Having more abdominal fat is a clear indicator of more visceral fat.
Thin people too can suffer from too much visceral fat. The level of visceral fat is partly determined by your genes and partly by your lifestyle. Study shows that thin people who don’t exercise are likely to have more visceral fats even if they are on a healthy diet. If you find yourself with a lot of belly fat, then this article might be the Holy Grail of getting rid of it. In this article, we cover the various ways of how to lose belly fat.
6 Proven Ways to Lose Belly Fat you can lose belly fat naturally
Another way how to lose belly fat how to lose stomach fat Avoid Too Much Sugar and Sugar-sweetened Beverage s lose belly fat naturally
Added sugar is detrimental to your health. Studies show that its effect is eminent in metabolic health. Sugar is half fructose and half glucose and we all know fructose, unlike glucose, can only be metabolized by the liver. So when you eat copious amounts of refined sugar, you flood the liver with fructose which then reacts by turning it into fats. Studies show high amounts of fructose is a major cause of accumulation of fat in the belly.
Liquid sugar is worse off. This is because our brain does not react to liquid calories as it does with solid calories. So whenever you take sugar-sweetened beverages, you end up multiplying calories in your body. Studies show that sugar-sweetened beverages increase the risk of obesity in children by more than 60%.
Insure yourself by minimizing the amount of added sugar in your diet. This includes cutting out on fruit juices, sugar-sweetened beverages, soft drinks as well as teas and coffee which are sweetened by the addition of sugar. Fruits are very healthy and can mitigate the impact of fructose on your body.
Another way how to lose belly fat how to lose stomach fat Cut Carbohydrates From your Diet lose weight
What a better way of losing fat than to restrict the intake of carbs. When you eat too many carbohydrates, your body gets rid of extra calories by converting them to triglycerides which are then transported to your fat cells for storage. A study carried out by the American College of Sports Medicine showed that too many carbohydrates in your body can cause a spike of insulin which eventually leads to an increase in belly fat.
Further studies show that low-carbs diet specifically targets the fat around the belly and liver. What this means is that low-carbs diet can be very effective at getting rid of the belly fat. This can be done by avoiding the refined carbohydrates like pasta and white bread. Other health benefits of the low-carbs diet include weight loss and reduced risk of type 2 diabetes.
Another way how to lose belly fat how to lose stomach fat Eat More Proteins to get rid of fat
Protein is the most effective macronutrient when it comes to losing weight. It has been shown to boost metabolism by 80-100 calories and to reduce cravings by over 60%. If your goal is to lose weight, then adding proteins to your diet should take precedence as other activities follow. Studies show that as you age, your body begins to produce more insulin partly because your fat and muscle cells are not responding effectively to it. Insulin fosters fat storage, especially around your belly and organs. A diet rich in protein may protect you against insulin resistance.
Proteins are also known to have a higher thermic effect than other macros. In simpler terms, your body burns more energy when processing proteins than it does when processing fats and carbs. This explains why a diet rich in proteins is the best at burning your belly fat. One study result showed that the quality and the amount of protein consumed were inversely related to the fat in the belly. In other words, people who more protein were found to have less belly fat.
Another way how to lose belly fat how to lose stomach fat Do More Aerobic Exercises lose belly fat in a week quickly
Exercise plays a critical role in weight loss and belly fat elimination. It’s one of the few things that you can’t miss if you want to live long, grow healthy, and avoid diseases. While there is no magic bullet that specifically targets the belly fat, aerobic exercises do appear to be the most effective at getting things done here. Aerobic exercises which have shown to cause major reduction in the abdominal fat include running, walking, and swimming.
Other forms of exercises can also be very effective if done constantly and in the right way. A recent study on the impact of exercises on belly fat showed that exercises prevented people from regaining belly fat after weight loss, which implies that exercises play a critical role in weight maintenance. Other benefits of exercises include reduction in blood sugar levels, reduced inflammations and other abnormalities linked with central obesity.
Another way how to lose belly fat how to lose stomach fat Eat Foods with high Fiber Content
It’s a proven fact that eating food rich in fiber can help with weight loss. Though this is true, it’s important to know that not all fiber impacts on weight loss. It’s the viscous fibers that can impact on your weight. These are the kind of fibers that bind water and form a thick substance like a gel that cloaks the gut. This gel works to slow down the movement of food in the digestive track and also slows down the digestion and absorption of nutrients resulting in a prolonged feeling of fullness and loss of appetite.
A 5-year IRAS family study on the impact of fiber on abdominal fats showed that consuming 10 grams of soluble fiber per day was associated with a 3.7% reduction in the level of fats around the abdominal cavity. This implies that soluble fiber plays a great role in reducing the harmful belly fat. Eating a lot of vegetables, fruits, and legumes is the best way to get more viscous fiber in your body.
Another way how to lose belly fat how to lose stomach fat Add Vinegar to Your Diet
According to a 2009 Japanese study on the impact of vinegar on belly fat, it was observed that obese people who consumed a tablespoon of vinegar daily for 8 weeks showed a dramatic decrease in visceral fat. It is believed that the acetic acid in vinegar produces proteins that aids in burning up fats.
4 Reasons Why You Are Not Losing Belly Fat
If exercises and diet haven’t done much to show at reducing your pooch, then there may be other inherent factors to blame. Read on to learn why your belly fat won’t budge.
1) You Are Getting Older
As you grow older, your body changes the way it gains and losses weight. There is a significant reduction in the body’s metabolic rate and the number of calories needed to function properly. In women, the production of hormones progesterone and estrogen slows down in menopause. Any weight gained after menopause is much likely to be in their bellies. The changes in hormonal activities cause women to hold on to weight in their bellies. However, you can still fight the process by regular aerobic exercises and a good diet.
2) You are Doing the Wrong Exercises not best exercise to reduce fat
Though aerobic exercise is the best medicine for losing the belly fat, you need to do a combination of weight and cardiovascular exercises. Strength training bumps the muscle mass which puts your body in a better position to burn more fats. Muscle burns more calories than fats, therefore having more muscle helps you to burn more calories throughout the day. A good combination of moderate to high-intensity exercises per week is recommended.
3) You Are Eating The Wrong Fats
Your body does not react to all the types of fats in the same way. Saturated fats-the kind that is found in meat and dairy is highly linked to visceral fat. On the other hand, polyunsaturated fats found in omega 3s is known to have anti-inflammatory effects and if eaten in the right proportions are very beneficial to the body.
4) You are Unmotivated
How to lose belly fat how to lose stomach fat Motivation is a key requirement in the journey to losing your belly fat. This is because it takes a powerful combination approach of a special diet (low-calorie diet) that is low in carbohydrates and rich in fiber with regular exercises and cardiovascular training. It’s only when you put it in practice that you will be able to bypass the genetics and budge the belly.