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Are you feeling uneasy about your stomach appearance, struggling to fit into your favorite dress, and grappling with the desire to achieve a dream figure by shedding stubborn belly fat? We understand. The journey to eliminate excess belly fat must not be overly complex. Despite its aesthetic challenges, reducing belly fat is attainable through essential lifestyle adjustments. This article explores natural ways to reduce belly fat. Stay tuned for valuable insights.
What Does Belly Fat Mean?
Belly fat, scientifically known as visceral fat, refers to the surplus layers of fat enveloping the organs in the abdominal region. Fat in our body is classified into distinct types, including ‘triglycerides’ circulating in the bloodstream, ‘subcutaneous fat’ residing beneath the skin surface, and the potentially dangerous ‘visceral fat’ situated beneath abdominal muscles. It’s essential to understand that excess belly fat, particularly visceral fat, can pose health risks, as highlighted by experts. This visceral fat is recognized for its potential dangers, emphasizing the importance of addressing and managing abdominal fat for overall well-being. (1)
If you want to reduce belly fat, you have to start with measuring it to know how much fat you actually need to eliminate. Three most important parameters needed for belly fat measurement include ‘Body Mass Index’ (BMI), ‘Waist To Hip Ratio’, and ‘Waist Circumference’.
Also Read – Want A Healthy ‘You’? 10 Low-Calorie Indian Breakfasts You Will Swear By!
What Causes Excess Belly Fat?
Attaining the sculpted abs showcased on magazine covers requires dedicated effort and time, as these chiseled midsections are often unnatural. It’s essential to recognize that having some belly fat is normal, serving as a protective “cushioning effect” for our organs and bones, shielding them from potential injuries. However, various factors can contribute to the accumulation of excess belly fat. Explore these factors below: (2)
Genetics
Most of your genes determine how many fat cells your body will develop and how they will get distributed.
Poor Metabolism
If you have a poor metabolism, you will probably develop more belly fat than others with very high metabolic rates. Age, diabetes, thyroid, and other medical conditions can notably slow your metabolism.
Hormonal Imbalance
Our hormones play a crucial role in regulating fat concentration in our bodies. Hence, hormonal changes can result in excess belly fat. That is why premenopausal and menopausal women accumulate more fat around their waists.
Bad Food Habits
Your food habits can be the culprit behind your excess belly fat. Everything from overeating to indulging in junk and processed food can significantly affect your body in terms of weight gain.
Sedentary Lifestyle
You may develop fat around your belly if your lifestyle does not include regular exercise or physical activity.
High Levels Of Stress
Too much stress and anxiety raise cortisol hormone levels in our blood, which leads to fat accumulation in the body, especially in the stomach area.
Medical Conditions
Certain medical conditions like hypertension, cardiovascular issues, stroke, diabetes, cancer (breast cancer, colorectal cancer), metabolic syndrome, sleep apnea, etc., can lead to excess belly fat.
Why Should You Reduce Excess Belly Fat?
Trimming down the midsection isn’t solely about achieving an attractive physique; it holds significant health implications. Excess belly fat is linked to an elevated production of additional hormones and chemicals in the body, leading to various health issues. These include high blood pressure, elevated cholesterol levels, heart disease, type 2 diabetes, and an increased risk of cancer. Addressing belly fat is a cosmetic concern and a crucial step towards promoting overall health and well-being. (3)
How To Reduce Belly Fat?
The secret to reducing stubborn belly fat is providing the body with a proper diet, impactful exercise, enough hydration, and good rest.
1. You Are What You Eat
- Eat five small meals a day rather than three large ones—snack in between meals on fruits, raw veggies, or nuts.
- Your breakfast should be rich in carbs (sandwiches, eggs, or fruit juice), while your lunch should be balanced between carbs and proteins (rice, vegetables, lean meat, and lentils).
- Eat a light and filling dinner comprising proteins, carbs, and lots of fiber (a bowl of soup and a salad with some yogurt).
- Include plenty of complex carbohydrates in your diet, like wheat bran and oats, which get digested over time and give the body small shots of energy until the next meal is consumed.
- Incorporate enough proteins, such as legumes, lean meat, soya, and milk, in your diet as your body spends a lot of energy digesting them, and they also help you build skeletal muscles.
- Have fiber-rich fruits and vegetables like watermelon and cucumber that are filling yet low in calories.
- Look for healthier alternatives to processed foods and white sugar, as they attack your fat cells directly.
- Cut down on salt intake to avoid a bloated look caused by water retention.
- Drink lots of water and green tea. Stay away from alcohol as much as possible.
2. Exercise Right
- Make sure that you exercise at least 4-5 days a week.
- You don’t have to do the same set of exercises day after day. Instead, mix your regular workout with fast walking and fun exercises like Zumba, yoga, and cardio.
- Lift weights for an athletic look. Strength training converts fat into muscle mass, giving you a lean and toned body.
- Indulge in exercises like lunges and push-ups that work your whole body.
- Work the muscles in your abdomen with crunches and leg raises.
3. Rest and Rejuvenate
- Sitting idle throughout the day and stressing over your weight will never help. So, follow a robust regime and stay active.
- Remember to get adequate rest daily since you don’t want your sore muscles to stop you from exercising.
- Warm up and indulge in body massages to relieve your muscles.
- Get a good night’s sleep to rejuvenate your body and calm your mind.
Did You Know?
If the measurement around your waist indicates 35 inches or more, you are having unhealthy belly fat. So, just follow the right path and shed off those extra pounds.
Summary
Are you struggling with excess belly fat and longing for a trim figure? This article explores natural ways to reduce belly fat, emphasizing its measurement through BMI, waist-to-hip ratio, and Waist Circumference. Excess belly fat, particularly visceral fat, is linked to health risks like high blood pressure, heart disease, and diabetes. Factors contributing to belly fat include genetics, poor metabolism, hormonal imbalance, unhealthy eating, sedentary lifestyle, stress, and certain medical conditions. The journey involves a holistic approach, including a balanced diet, diverse exercises, hydration, and ample rest.
Frequently Asked Questions
What exercise burns the most belly fat?
You can start doing some fat-burning exercises at home. Start with side crunch, reverse crunch, vertical leg crunch, and bicycle exercises. Alternatively, walking, running, and jogging can also help you get rid of extra pounds.
What causes a big stomach in females?
One of the most common causes of belly fat is a high intake of a calorie-rich diet and little or no exercise. Our body metabolism slows down after we reach 40; hence, fat accumulation can happen quickly if we don’t regularly exercise.
What foods help burn belly fat?
Try some of these belly-fat-burning foods – Avocados, Green Tea, Bananas, Berries, and yogurt.
Do bananas give you belly fat?
Although there are no studies to prove a correlation between weight loss and the intake of bananas, bananas are considered weight-loss-friendly food. Bananas typically don’t cause any spike in blood sugar levels.
