Man or woman, a protruding belly is not an attractive sight. It is not only unsightly but also a sign of being unhealthy. So, it is important to take steps to get rid of any extra fat in that area. In today’s busy lifestyle, it is difficult to keep life in a balance. Keeping a focus on your health is very important.
Studies show that belly fat is not just some fat accumulating in your body but it is a serious condition that can be harmful for your health. Extra belly fat can lead to heart disease, type 2 diabetes, and even some forms of cancer. So it is important to get rid of this fat as soon as possible.
There are many ways to get rid of abdominal fat. You don’t have to go on a diet or start exercising. Just making a few small changes in your life can get you there.
What causes belly fat?
Getting rid of the protruding belly can be a main cause of concern in many but what causes this extra fat in the first place? There are many reasons why people accumulate fat around their stomach area. The reasons include:
- Sedentary lifestyle:
One of the main reasons for gaining weight, and belly fat in particular, is a sedentary lifestyle. When you lead a sedentary lifestyle, your body does not burn as many calories as it would if you were active. This leads to weight gain and an increase in belly fat.
Another major cause of belly fat is obesity. If you are overweight, you will likely have excess fat around your stomach. This is because the body stores fat in this area when you gain weight.
- Poor diet
A poor diet is also a major contributor to belly fat. Foods that are high in unhealthy fats and sugars can contribute to weight gain, including fat around the stomach area. Try to keep away from them and incorporate healthy eating habits.
When you are stressed, your body releases cortisol. Cortisol is a hormone that can lead to weight gain, especially in the abdominal area. So try to keep stress away from you by meditating, doing yoga or even swimming.
- Hormonal changes
Changes in hormones can also lead to an increase in belly fat. This is particularly common during menopause and pregnancy. talk to your doctor and act according to his/her advice. Don’t try to do it on your own.
As you get older, it is natural to lose muscle mass and gain fat. This can lead to an increase in belly fat. Choose an exercise routine that is age-appropriate.
Some people are simply more prone to gaining weight around their stomach due to their genetics. If this is the case, it is harder to lose belly fat, but not impossible. So, as you can see, there are many reasons why people accumulate belly fat.
There are two types of fat that causes accumulation of fat:
While not all belly fat is created equal, there is one type of fat that is especially dangerous. This is referred to as visceral fat. The layer of fat that surrounds your organs is known as visceral fat. Excess visceral fat can raise your risk of heart disease and other health issues.
Subcutaneous fat refers to fat located immediately under the skin. This actually is a layer of fat that protects the organs This form of fat is not as damaging as visceral fat, but it can still cause health concerns if in excess. So you need to make sure that you focus on a healthy diet and exercise that targets both these fats.
How to get rid of belly fat?
Now that you know what causes belly fat, it is important to know how to get rid of it. There are many ways to do this, but not all methods work for everyone. You must find the right approach and the one that works best for your health.
Foods that cause belly fat
There are many foods that can contribute to belly fat.
Some of the most common culprits include:
- Fast food
- Fried foods
- processed meats
- Sugary drinks and snacks
With scores of fast food outlets around every corner it is an easy trap to fall into,Pizza Hut providing you with cheese bursts pizzas and processed meat , McDonald’s and their extra cheese burgers that are so difficult to resist, super markets too have their stock of mouth watering delights like the widely popular chicken sausage capers, but when you look into the calories in chicken sausage caprese it doesn’t seem to be a healthy option. All these are foods that are high in carbs, calories and bad sources of fat and still we crave for it .
So how to reduce belly fat? Here’s what you can do:
- Cut back on sugary drinks
Drinks high in sugar, such as soda and energy drinks, can contribute to weight gain, including belly fat. Try to reduce the amount of sugary drinks you consume each day. The fructose present in sugary drinks can build fat around your belly or abdomen. Cut sugary drinks and include fresh fruit juice without added sugar into your diet.
- Add fiber to your diet
Fiber is another nutrient that can help promote weight loss. Fiber helps you feel full after eating, which can help you reduce overall calorie intake.
- Include protein to your diet
Protein can also help promote weight loss. When you include protein to your diet, it helps you feel fuller for longer, which can help you eat fewer calories and lose weight.
- Cut your carbs
If you are trying to lose weight, it is important to reduce your intake of carbs. Carbs are high in calories and can lead to weight gain, including belly fat. Try to replace processed carbs with healthier options such as fruits and vegetables.
- Regular exercise
Exercising is one of the best ways to reduce belly fat. When you exercise, you burn calories, which can help you lose weight. Try to include cardio exercises, such as running and biking, to your routine. Strength-training exercises are also important, as they help build muscle mass and promote a healthy metabolism.
- Check what is going into your system
Most people are misinformed about their diet and they tend to consume more than their daily caloric intake. If you want to reduce your belly fat, you should first be cognizant of the food that you are putting into your body. For example Panda express Kung Pao chicken has 169 calories per 100 grams and it is also high in fats, high in sodium and carbs. So this type of food should be avoided at all costs.
So, to recap: belly fat is not only unsightly, but it can also be dangerous to your health. There are many causes of belly fat, and some of the most common include hormonal changes, age, stress, and diet.
The best way to reduce belly fat is by regularly exercising and eating a healthy diet that is low in sugar and processed carbs. For example, the calories in Chicken vegetable soup is quite low and you can opt for such meals as they are high in protein and low in fat. Avoid high-calorie foods, such as fast food and fried foods, and try to include protein and fiber in your diet.
Finally, be conscious of the food that you are putting into your body and make healthy choices whenever possible. Inactivity and stuffing your system with unhealthy food choices can make you prone to many diseases. So educate yourself on healthy living and get to your goals faster.