A COMPREHENSIVE GUIDE TO LOSING BELLY FAT
When you realize how dangerous belly fat potentially is to your health, you’ll fully grasp the resolve to fight it. With the right information and some determination, you can lose those flabs. Here’s all you need to know.
UNDERSTANDING BELLY FAT
There are different kinds of fat that can build up in your abdominal region. Subcutaneous fat (the fatty layer right under the skin) is not harmful like the extra weight that builds up around the waist. This extra visceral or belly fat stores up in the abdominal cavity, competing for space with vital organs.
This fat doesn’t undergo metabolism. This means that the body considers it and individual organ, and not a helpful one at that. It performs functions that are counterproductive to health, secreting several inflammatory chemicals that interfere with the hormonal regulation of the brain, appetite, mood, and weight, and spiking cortisol (the hormone that controls stress levels). It’s no surprise that excess belly fat is linked to higher risks of heart problems, type 2 diabetes, and some forms of cancer.
However, the ray of hope lies in the fact that while belly fat is the most harmful form of fat in the body, it is also comparatively easy to lose since it is submerged within.
THE MAJOR CAUSES OF BELLY FAT
Overeating and inactivity are the most obvious bases for fat accumulation, but there are other factors that may contribute.
Trans Fats
Here’s a gut health analogy: Antioxidants are angels, trans fats are demons. Scientists have proven that trans fats sneakily accumulate around the belly and waist, even from other regions of the body. Unfortunately, at the moment, there is no legal binder for food companies to put trans fats on their labels, and so you’ll have to look at the listed ingredients for hydrogenated vegetable oils and fats. Sadly for some, cakes, ice cream, pies, biscuits, popcorn, takeaways, fried and fast foods are the major contributors.
Stress
Increased cortisol levels stimulate the secretion of insulin, which in turn triggers the digestive system to deal with the potential threat. When this is over, the body will strive to replace the calories lost fighting stress, which will prompt a feeling of hunger.
Alcohol
Beer bellies are real. The body transforms alcohol to acetate, which cannot be stored in the body. It thus becomes the main source of energy, and so the carbs, proteins, and fats from the other things you eat and drink are set to convert to fat. The excessive calories from alcoholic drinks (about 7/g) and the urge to eat heavily after drinking also contribute. In addition, alcohol spikes cortisol levels and drains testosterone, which means it will be harder to build up lean muscle by burning fat as fuel.
THE QUICK AND SAFE WAY TO OVERCOME BELLY FAT
Extreme dieting and excessive workouts are a burdensome way to approach the belly fat problem. Here are five more agreeable tips:
Metabolism
A major key to burning fat is to increase your metabolic rate. Intensified cardio, stress management, a well-balanced diet rather than starving, and sufficient sleep are the way to go.
Diet
Lean proteins like chicken, fish, tofu, and eggs should be a priority. Cut down on refined carbs and sugars and instead go for fiber in whole grains, beans, oats, and potatoes. Also, vegetables and fruits are filling, rich in vitamins and minerals and low in calories.
Workout
Intensify your physical activity and concentrate on building muscle, and naturally, the fat will drop. Exercise is a great way to spike your metabolism.
Stress Management
Find ways to deal with stress that work for you – deep-belly breathing in a quiet place, working out, taking a walk, whatever will free your mind in order to lower cortisol levels.
Sound Sleep
Insufficient daily sleep will raise cortisol and boost hunger. Not getting enough sleep will also slow down metabolism, and thus encourage fat accumulation.
UNDERSTANDING BELLY FAT
There are different kinds of fat that can build up in your abdominal region. Subcutaneous fat (the fatty layer right under the skin) is not harmful like the extra weight that builds up around the waist. This extra visceral or belly fat stores up in the abdominal cavity, competing for space with vital organs.
This fat doesn’t undergo metabolism. This means that the body considers it and individual organ, and not a helpful one at that. It performs functions that are counterproductive to health, secreting several inflammatory chemicals that interfere with the hormonal regulation of the brain, appetite, mood, and weight, and spiking cortisol (the hormone that controls stress levels). It’s no surprise that excess belly fat is linked to higher risks of heart problems, type 2 diabetes, and some forms of cancer.
However, the ray of hope lies in the fact that while belly fat is the most harmful form of fat in the body, it is also comparatively easy to lose since it is submerged within.
THE MAJOR CAUSES OF BELLY FAT
Overeating and inactivity are the most obvious bases for fat accumulation, but there are other factors that may contribute.
Trans Fats
Here’s a gut health analogy: Antioxidants are angels, trans fats are demons. Scientists have proven that trans fats sneakily accumulate around the belly and waist, even from other regions of the body. Unfortunately, at the moment, there is no legal binder for food companies to put trans fats on their labels, and so you’ll have to look at the listed ingredients for hydrogenated vegetable oils and fats. Sadly for some, cakes, ice cream, pies, biscuits, popcorn, takeaways, fried and fast foods are the major contributors.
Stress
Increased cortisol levels stimulate the secretion of insulin, which in turn triggers the digestive system to deal with the potential threat. When this is over, the body will strive to replace the calories lost fighting stress, which will prompt a feeling of hunger.
Alcohol
Beer bellies are real. The body transforms alcohol to acetate, which cannot be stored in the body. It thus becomes the main source of energy, and so the carbs, proteins, and fats from the other things you eat and drink are set to convert to fat. The excessive calories from alcoholic drinks (about 7/g) and the urge to eat heavily after drinking also contribute. In addition, alcohol spikes cortisol levels and drains testosterone, which means it will be harder to build up lean muscle by burning fat as fuel.
THE QUICK AND SAFE WAY TO OVERCOME BELLY FAT
Extreme dieting and excessive workouts are a burdensome way to approach the belly fat problem. Here are five more agreeable tips:
Metabolism
A major key to burning fat is to increase your metabolic rate. Intensified cardio, stress management, a well-balanced diet rather than starving, and sufficient sleep are the way to go.
Diet
Lean proteins like chicken, fish, tofu, and eggs should be a priority. Cut down on refined carbs and sugars and instead go for fiber in whole grains, beans, oats, and potatoes. Also, vegetables and fruits are filling, rich in vitamins and minerals and low in calories.
Workout
Intensify your physical activity and concentrate on building muscle, and naturally, the fat will drop. Exercise is a great way to spike your metabolism.
Stress Management
Find ways to deal with stress that work for you – deep-belly breathing in a quiet place, working out, taking a walk, whatever will free your mind in order to lower cortisol levels.
Sound Sleep
Insufficient daily sleep will raise cortisol and boost hunger. Not getting enough sleep will also slow down metabolism, and thus encourage fat accumulation.
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