Belly fat occurs when so much belly fat builds up around the stomach that it can have negative effects on your health. In many cases, belly fat is just the tip of the iceberg, as fat deposits build up around and in your internal organs, and in the long run, if nothing is done, this can turn into serious health problems.
Shedding belly fat is important not only for your looks and vanity, but also for your health. Belly fat has been scientifically proven to increase the risk of acute myocardial infarction, diabetes, high blood pressure and high cholesterol, and various inflammatory diseases.
Causes of Belly Fat
Women are more prone to storing belly fat, especially deep in the belly, as they go through perimenopause and menopause. This is because estrogen levels drop and body fat is redistributed from the hips, thighs and buttocks to the abdominal area.
In men, the natural decline in testosterone over the years means that excess calories are often stored as visceral fat, resulting in belly fat.
Stress and cortisol contribute significantly to belly fat accumulation. The research findings support the hypothesis that cortisol secretion may represent a link between stress and abdominal fat distribution.
Not all fats are created equal
– The first type of body fat is structural fat which fills the spaces between various organs. Structural fat also has important functions, such as enveloping the kidneys in soft elastic tissue, protecting the coronary arteries, and keeping the skin smooth and firm.
– The second type of fat is essential fat stores. It is a normal fuel reserve that is used when the body is faced with direct nutritional deficiencies, such as normal low-calorie diets. These reserves are located throughout the body.
Both structural and essential fats are normal, and even if the body accumulates a lot of them, it can never be called obesity.
– The third type of fat is belly fat, which is unnecessary and not considered normal. The accumulation of this fat forms a protruding belly. Abdominal fat is also a potential fuel reserve, but unlike normal fat stores, it is not available to the body when faced with nutritional deficiencies or following most diets. This fat is the causal factor in many health problems associated with belly fat. These fats are very difficult to get rid of and keep accumulating in the body due to their ability to slow down the metabolism.
Belly Fat Loss Options: Diet
The main rule of thumb for anyone who wants to lose belly fat is don’t start by cutting the fat. Not all fats are bad fats. In fact, eating some fat can even reduce belly fat.
Good fats to include in your diet can be found in avocados, olives and other sources of Omega-3s. A study presented in the publication “International Journal of Obesity” revealed that following a low-calorie diet and eating three 140-gram portions of salmon per week, on average, you lose more kilograms than following the same diet, but not eating the aforementioned fish.
Here are some great tips on what to do to turn your body into a belly fat burning machine by replacing some unhealthy foods with healthy ones. An expert explains the importance of eating some fats and why you shouldn’t avoid them to lose belly fat.
Studies have shown that consuming diet sodas is a major contributor to belly fat accumulation. Sugary drinks are high in sugar (usually high in fructose), which can lead to belly fat.
Apple cider vinegar is a great way to speed up your metabolism and get rid of belly fat. “One theory is that the acetic acid in vinegar produces fat-burning proteins,” explains Pamela Peeke, a professor of medicine at the University of Maryland and author of the book Fight Fat After 40.
Given the link between stress and cortisol production, as we age, the body begins to produce more insulin because muscles and fat cells don’t respond properly. As insulin levels rise, fat accumulates, especially in the abdominal area. A high-protein diet can protect you from insulin resistance and reduce belly fat.
Options for reducing belly fat: Exercise
Avoid ab exercises, as they will strengthen your muscles, but you probably won’t see through your belly fat. Indeed, such exercises can visually increase the belly even more thanks to strengthened abdominal muscles. Instead, strengthen your back muscles, which will improve your posture and allow you to engage your abs more.
So, the following exercises can help you:
Side Stretches
Stand straight, feet hip-width apart. Place your right hand on your right hip and raise your left hand, palm facing right. Keeping your feet centered, bend to your right and reach your right leg with your left hand. The entire left side must be stretched. Repeat the exercise 3-5 times on each side.
Squat
Stand straight, with your feet about 20 centimeters apart. He stretches his arms in front of you and do 15-20 squats four times.
Plank
The starting position is the same as for push-ups, but lean on the ground with your elbows and forearms. Squeeze your abdominal muscles, back, neck and buttocks should form a straight line. Stay in this position for at least 30 seconds, but the longer the better if you can. Rest and repeat the exercise 3-5 times.
Evaluate your progress and stay motivated
Regularly measure your waist to hip ratio. Your waist-to-hip ratio (which is your waist divided by your hips) can be a great indicator of whether you need to lose belly fat first, and how successful you were at doing it.
Around the waist at the thinnest point (navel) with a tape measure and measure the circumference. Write it down. Wrap an inch of tape around the widest part of your hips, where the bones stick out the most (about a third below the top of your hipbone). Write it down.
Divide your waist circumference by your hip circumference. You have to know what is healthy. Waist-to-hip ratio should be 0.8 or less for women and 0.9 or less for men. Finally, to make achieving great things more fun, find a friend to do it with. Track progress together.
Find a friend who is as motivated as you are. You can also join a local walking club, it’s important that its members are of a similar age and fitness level. Get the family involved too. Do whatever motivates you and you will soon achieve great results.
