Many people struggle with belly fat, which can be caused by a variety of factors such as poor food, lack of exercise, bad habits, stress, and insufficient sleep. It’s not simply a cosmetic issue; belly fat can have a significant influence on your health, with studies linking it to heart disease and type 2 diabetes.
Even if you are not overweight, visceral fat can be discovered deep within your abdomen and surrounding your organs. This is especially dangerous and can lead to a variety of health problems. Thus, it is critical to lose belly fat, which can be accomplished through dietary adjustments and a regular exercise routine.
Continue reading to learn everything you need to know to alter your body and your life right now.
What exactly is belly fat?
Abdominal fat, often known as belly fat, can be subcutaneous fat or visceral fat; the former is visible, while the latter is found deep within your abdomen and surrounding the organs. You can have visceral fat even if you are not overweight.
It is critical to lose abdominal fat due to the health risks it poses. This involves a higher risk of diseases including type 2 diabetes and heart disease. Abdominal obesity is defined as a circumference around the waist greater than 102 cm in men and 88 cm in women.
Losing weight improves blood vessel function, lowers cholesterol levels, and improves overall well-being.
Belly Fat Causes
Contrary to popular assumption, those with a normal BMI but significant abdominal fat are at an elevated risk of the aforementioned health concerns. Here are a few possible causes of high abdominal fat accumulation:
- Sugary foods and drinks: Research has found a correlation between a high sugar intake and increased belly fat. This is primarily due to the additional refined sugar added during the production process. While too much sugar in any form is bad, sugar-sweetened beverages are particularly troublesome.
- Alcohol: Alcohol is another possible cause of unexpected belly fat increase. Excessive alcohol use has been related to an increase in belly fat, with one study revealing that males who drank more than three drinks per day were 80% more likely to have excess body fat.
- Sedentary lifestyle: One’s level of activity also plays a significant effect in the buildup of abdominal fat. A study found that persons who undertook resistance training or aerobic exercise for a year after losing weight were able to avoid gaining abdominal fat, whereas those who did not exercise had 25-38% more belly fat.
- Stress: Cortisol, also known as the “stress hormone,” is produced by the adrenal glands in stressful situations. While stress causes overeating, cortisol causes the extra calories to be deposited as belly fat.
- Genetics: Just as genes play a significant role in increasing obesity risk, genetics may play a role in the body’s inclination to retain fat in the abdomen.
Best Exercise to Lose Belly Fat
Workout is an important aspect of practically any weight loss plan. Exercises that primarily target the abdominal area would be beneficial in reducing belly fat.
Here are some workouts to help you shed abdominal fat:
Burpees
Burpees engage your core, chest, shoulders, lats, triceps, and quads. Burpees will also get your heart beating since they involve explosive plyometric action.
- Stand with your feet shoulder-width apart and lower your body into a low squat, sending your hips back.
- Then, place your hands just outside of your feet and jump backward until your chest touches the floor.
- Push your hands against the floor to form a plank, then hop your feet just outside of your hands.
- Jump into the air with your arms aloft, keeping your weight in your heels.
Mountain Climbers
Mountain Climbers work your core as well as a variety of other body muscles.
- Put your hands directly beneath your shoulders in a high plank position.
- Maintain a tight core by bringing your belly button in toward your spine.
- Drive your right leg toward your chest, then return to plank.
- Then, drive your left knee toward your chest and return it to the starting position.
- Continue alternating sides.
Plank
In an exam, a minute feels like a second, whereas a minute on a plank feels like ten. We comprehend. Planks, on the other hand, are regarded as good calorie burners that help improve strength.
- Place your forearms shoulder width apart, parallel to each other. They should be parallel to your shoulders.
- Firmly plant your toes on the ground.
- Lift yourself up such that only your forearms and toes are supporting you.
- Maintain a tight core and suck in your navel towards your spine.
- Check that you’re parallel to the ground. You should not have any arches on your back. Your back should not have an inward or outward bend.
Kettlebell Swings
Kettlebell swings for abdominal fat may be new to you, but they are an effective way to tone your body.
- Place the kettlebell between your legs and stand.
- To pick up the kettlebell, bend your knees. Bending from the waist puts tension on your back and might result in injury.
- Swing the kettlebell back and forth between your legs.
- Then, using your momentum, swing the kettlebell out and up to shoulder height.
- Straighten your legs as you swing them for a better grip and posture.
- As the kettle ball swings back, bring it back in between your legs while bending your knees.
- To achieve the best propulsion and swing, shift your heels and work with your weight.
- Repeat.
Skater
Skater lunges enhance agility and endurance. With just a couple of these, you’ll be strong and fit in no time.
- Place your feet wide apart.
- Bring your left leg around behind your right.
- Lower into a lunge, almost touching your right knee to the floor.
- Return to the starting position and repeat with the opposite leg.
Few More Tips for Losing Belly Fat
To lose belly fat, one must adhere to a well-planned program.
Here are a few pointers to assist you to reduce fat deposition in your belly:
Getting Adequate Sleep
Sleep influences several elements of one’s health, including the growth of belly fat. People who do not get adequate sleep are more likely to gain weight. Sleep deprivation causes a rise in ghrelin levels and a decrease in leptin levels in the body, which causes hunger.
Sleep deprivation causes metabolic and endocrine changes, as well as a decrease in glucose tolerance. When you’re tired, your brain’s reward centers fire up, looking for something to make you happy.
So, while you can avoid comfort food cravings when you are well-rested, sleep loss may make you unable to resist temptations. This might result in a hormonal imbalance in the body, which can lead to weight gain.
To keep fat growth under control, a minimum of 7 hours of good sleep per night is required. The duration of your bedtime is not as important as the quality of your sleep.
Drink Plenty of Water
Water consumption and weight loss have a beneficial relationship. Water has been shown in studies to assist the body in efficiently breakdown stored fat.
Drinking water throughout the day helps you feel full and keeps your appetite at bay. Because our bodies can confuse thirst for hunger, it’s always a good idea to drink some water before reaching for food to see what your body really needs.
Water is, of course, the ideal ‘beverage’ for quenching your thirst. Any juice or fizzy drink has sugar, which increases your calorie consumption, so it’s best to stick to water.
A glass or two of warm water first thing in the morning will help you lose weight and belly fat while also cleansing your system.
Keep Track of Your Calories
Extra calories in any form are stored as fat in the body. It is good to keep track of the number of calories consumed and burned each day. This can aid in the prevention of fat formation in the body.
Calorie Deficit is an excellent method for burning calories. A 500-calorie deficit can result in a weekly weight loss of 0.4 kg or 1 pound.
Don’t skip breakfast
Breakfast is regarded as the most important meal of the day because it gives the necessary energy levels to begin your day. Skipping breakfast disrupts your metabolism and slows the fat-burning process.
Furthermore, skipping breakfast increases your chances of making poor dietary choices throughout the day. A healthy breakfast helps to minimize cravings and prevents excessive hunger throughout the day. Remember to include natural foods such as eggs, oats, fruits, and nuts in your breakfast to make it wholesome and healthful.
In Conclusion
Trying to lose abdominal fat is a problem that both men and women face. It is a very hazardous fat, increasing your risk of disease and negatively impacting your health. The good news is that it is possible to attain this via hard effort, dedication, and a combination of a healthy diet and exercise.