Do you ever feel like your stomach is taking its own life? From beads and puffiness to flat and firm, your eyelid size changes every day. But what happens when your stomach starts to grow in size without any relief?
There are many reasons why people having stomach or belly fat. The main factors for belly fat include poor diet, lack of exercise, and stress. Improving nutrition, increasing activity, reducing stress, and making lifestyle changes can help you reduce your unwanted belly fat.
Belly Fat: What is it
Belly fat is excess abdominal fat around the organs in your stomach. There are three types of fat: triglycerides (the fat that seeps into your blood), subcutaneous fat (the layer below the surface of the skin) and visceral fat (dangerous belly fat). Visceral fat is located under the muscles in your abdomen and poses many dangers to your health if consumed in excessive amounts.
Impacts Of belly fat On Your Body
Belly fat does not sit there; It can negatively affect almost every organ in your body through the creation of additional hormones and chemicals. Having too much fatty fat can put you at risk for many other health problems such as heart disease, type 2 diabetes and colorectal cancer.
How to Measure your belly fat
The easiest way to know if you have too much fat is to measure yourself at home. Take a measuring tape and wrap it around your belly, directly above your hip bone. Keep the measuring tape nap not too tight. For ladies, a measurement of 35 inches or more shows an unhealthy amount of belly fat. For men, a measurement of 40 inches or more shows an unhealthy measure.
Main causes of excess belly fat
Before knowing the ways to lose belly fat, let’s know the main reasons that make your belly grow fat. The main causes of excess belly fat include the following:
Food choice is a major effect for the accumulation of abdominal fat. Sugar, especially in fructose, is associated with abdominal obesity, especially when people drink soft drinks.
Is it because of the over-consumed kilojoules, or because fructose slows down metabolism and fat burning doesn’t really matter, the bottom line is too much sugar is stored as fat!
Sugary food, such as cakes and candy, and drinks, such as soda and fruit juice can cause weight gain, slow a person’s metabolism and reduces a person’s ability to burn fat.
Low protein, high-carb diets can also affect weight. Protein helps a person feel full in the long run, and those who do not include lean protein in their diet can eat more food overall.
Trans fats, in particular, can cause inflammation and lead to obesity. Trans fats are found in many foods, including fast food and baked goods, for example, muffins or crackers.
Reading food labels can help a person determine if their diet contains trans fats.
Alcohol consumption has a function in belly fat, because beer’s stomach is for nothing!
Excess calories from alcohol intake are stored as fat, and like sugar, alcohol slows fat burning and metabolism.
Regular consumption of three or more beverages, or binge drinking over four or more beverages was the greatest risk.
3.Lack of exercise
Exercise and activity play a big role in removing belly fat, so it makes sense that no exercise or activity is less.
People who watch more than 3 hours of TV per day double their risk of abdominal obesity compared to those who watch just one hour.
If a person consumes more calories than they burn, they will lose weight.
A sedentary lifestyle makes it difficult for a person to get rid of excess fat, especially around the abdomen.
A steroid hormone called cortisol helps the body regulate and deal with stress. When a person is in a dangerous or high pressure condition, their body releases cortisol, and this can affect their metabolism.
When stress is felt people often reach for food for rest, and cortisol keeps the extra calories around the stomach and other areas of the body for later use.
The body interprets any stress in the same way, whether it is physical stress such as smoking, or perceived stress such as driving in crowded hours.
The bottom line for stress in the body is that the hormone cortisol is produced, and cortisol, unfortunately, stimulates the body to accumulate more fat in our body.
There is some evidence that whether a person’s genes can play a part or not, they become obese. Scientists think that genes can affect the risk of developing diseases related to behavior, metabolism and obesity.
Similarly, environmental factors and behaviors also play a role in the likelihood of people becoming obese.
Sleep affects our weight. For those of us who sleep poor, five hours or less at night is linked to weight gain.
Breathing disorders with sleep disorders, such as sleep apnea, are associated with higher levels of belly fat.
How to Lose Belly Fat
If you’re serious about eliminating belly fat and improving your health, surviving on a salad and finally hitting the treadmill for hours is a pathetic (and unforgivable) way to go about it.
Here’s how to lose belly fat in five easy steps:
Also read : Best Exercises to Be Fit In Lockdown
1.Improve your diet
A healthy, balanced diet can help a person lose weight, and it is also likely to have a positive effect on their overall health.
People should avoid sugar, fatty foods, and refined carbohydrates that have low nutritional content. Instead, they should eat plenty of fruits and vegetables, lean protein and complex carbohydrates.
Limit foods high in refined carbohydrates and refined sugar (white bread, white pasta, white rice) and replace them with ‘high fiber high complex carbs’ – think: whole grains, brown rice, sweet potatoes, oats, beans and Pulses.
Fill your boots with more and more vegetables – they are low in calories, high in micronutrients, and the fiber in them will keep you full.
2.Avoid or Reduce your alcohol consumption
A person trying to lose excess belly fat should avoid or reduce their alcohol intake. Alcoholic beverages often contain excess sugar, which can contribute to weight gain.
3. Increase your exercise
A sedentary lifestyle causes many serious health problems, including weight gain. People trying to lose weight should include a good amount of exercise in their routine.
Underlining both aerobic exercise and strength training can help people deal with their belly fat.
Exercise is most effective if people combine both weight and resistance training as well as cardio and high intensity training.
4. Reduce your stress
Stress can make a person gain weight. The release of the stress hormone cortisol affects a person’s appetite and can cause them to overeat.
Stress-relieving strategies include meditation and meditation, and gentle exercises such as yoga.
5. Get Quality Sleep
Multiple studies have shown a link between less sleep and weight gain.
Sleep is important for people’s overall health, and too little rest can have serious effects on well-being.
The primary purpose of sleep is to allow the body to relax, heal and recover, but it can also affect a person’s weight.
Getting enough sleep is essential when a person is trying to lose weight, including belly fat.