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
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.
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.
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.
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:
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.
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.
Intensify your physical activity and concentrate on building muscle, and
naturally, the fat will drop. Exercise is a great way to spike your
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.
Insufficient daily sleep will raise cortisol and boost hunger. Not
getting enough sleep will also slow down metabolism, and thus encourage