Belly fat is excess abdominal fat surrounding the organs in our stomach. It is also known as central adiposity or abdominal obesity. Belly Fat is a problem for most of us. We often put on more belly fat when we become middle-aged, after pregnancy or when we eat or drink too much. Being overweight is one of the leading causes of major diseases and excess belly fat can increase the risk of heart disease, high blood pressure, stroke, asthma etc. There are many reasons why people gain belly fat that includes poor diet, lack of exercise and stress. Belly fat is unfortunately the mostdangerous location to store fat.
There are three types of fat: (a) Triglycerides that is the fat that circulates in our blood (b) Subcutaneous Fat that is the layer directly below the skin’s surface and (c) Visceral Fat that is dangerous belly fat it is located beneath the muscles in our stomach. Belly Fat have negative impacts on almost every organ in our body through the productions of excess hormones and chemicals. When it comes to weight loss, diet is more important that exercise and for belly fat weight loss, exercise is pretty important. Certain foods have metabolism boosting properties that helps to burn fat it includes Peppers, Eggs, Beans, Broccoli etc.
Causes of belly fat
There are some Common causes of excess belly fat:
- Poor diet- The first cause of excess belly fat is poor diet. It includes Sugary food, such as cakes and candy, and drinks, such as soda and fruit juice that can cause weight gain and slows down a person’s metabolism .Trans fats can cause inflammation and may lead to obesity. Trans fats are in many foods, including fast food and baked goods.
- Lack of exercise- Another cause of excess belly is lack of exercise. When a person consumes more calories than they burnt off, they will put on weight and an inactive lifestyle makes it hard for a person to get rid of excess belly fat. A daily run or yoga class is important for a healthy heart and flat belly.
- Stress- Stress is also one of the major cause of excess belly fat. When people are stressed they often eat more and cortisol causes the excess calories that remain around the belly. Stress secrete cortisol that forces the liver to release excess sugar, more than what the body requires to function, resulting in more belly fat.
- Poor sleep– Getting enough sleep is crucial for our health. Short sleep duration, could lead to weight gain and an excess of belly fat. Atleast eight hours sleep is necessary and enough sleep makes us more energetic throughout the day. Poor quality and short duration of sleep can play a part in the development of abdominal fat. Sleep deprivation may induce weight gain.
- Alcohol and Smoking- Alcohol and smoking both have healthful and harmful effects on our body. Consuming excess alcohol can cause a variety of health problems, including liver disease and inflammation and smoking is not considered to be a direct cause of belly fat but it’s a risk factor.
How to lose belly fat
By considering the following changes, people may be able to lose their unwanted belly fat:
- Improve your diet– A balanced diet can help a person lose weight and also have a positive effect on their overall health. Avoid oily and junk food like chips, baked products, cookies and sweets, and swap them with fresh fruits and vegetables salads. Consume smaller meals rather than eating large meals and burdening the digestive system. Eating a healthy diet will lose belly fat.
- Reduce Smoking and alcohol consumption- Alcohol can have health benefits in small amounts but is seriously harmful if we drink too much. A person trying to lose excess belly fat should monitor their alcohol intake. Alcoholic drinks often contain additional sugar, which can contribute to weight gain.Don’t Drink Too Much Alcohol and Cutting back on alcohol may help reduce our waist size. Smoking is a risk factor for increased belly fat, as well as many other serious health concerns. Quitting can significantly reduce the risk from excess belly fat, as well as improve overall health.
- Increase Exercise– Undertaking aerobics and strength training can help to reduce belly fat. People trying to lose weight should do good amount of exercise. Exercises not only helps to tone up fast, they also strengthen back and fix posture. Exercise is most effective if people combine both cardiovascular and high-intensity training alongside weights and resistance training.
- Reduce Stress– Stress can cause a person to gain weight. To help reduce belly fat we should engage in stress relieving tactics that includes mindfulness, practicing yoga or meditation can be effective methods. Minimizing stress should be one of the priorities to lose belly fat.
- Improve sleep pattern– Make sleep a priority and sleep for atleast eight hours. Getting enough good-quality sleep is essential when a person is trying to shed belly fat. Sleep is vital to people’s overall health, and too little rest can have a severe impact on well-being. Sleep’s primary purpose is to allow the body to rest, heal, and recover, but it can also have an impact on a person’s weight.
Weight loss is hard enough, putting yourself down certainly does not help! Stop calling yourself fat, you have fat, you are not fat. Be kind and patient with yourself, remember stress causes weight gain. A healthful diet and active lifestyle can help people lose excess belly fat and lower the risk of the problems associated with it. If you want to lose belly fat, then start with changing your diet, drink more water, avoid stress, sleep for a minimum eight hours a night and exercise regularly. With some effort in understanding the reasons behind your weight gain, you will be able to achieve your desired fitness goals. Losing belly fat is a slow process but follow a good hard core diet and exercise regularly for effective weight loss.
Written by- Vanshika Kakkar