Your body needs a certain percentage of fat to keep running on all cylinders. However, the extra fat around your belly, known as visceral fat, is vicious. This fat build-up inside your abdominal cavity between your muscles and organs.
It leads to a higher risk of heart disease, diabetes, and cancer. When you lose this belly fat, you can improve blood vessel functioning and sleep quality.
It also helps reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that heightens health risks.
However, losing belly fat is not always easy. You must put in an effort and maintain some discipline. There are several scientific ways to lose belly fat, including a mixture of dietary changes and an excellent exercise routine.
Stepping up your fitness game helps burn calories faster while building muscles. This article describes how you can burn belly fat by describing how belly fat accumulates and tips to lose belly fat.
How is Belly Fat Accumulated?
Belly fat can be a nuisance and a serious health risk. Visceral fat is the medical name for belly fat or any fat surrounding a person’s organs. Most fats stored just under the skin are known as subcutaneous fat.
It’s different from the Visceral fat stored deep in the belly, below the abdominal wall. The belly becomes visibly bigger as this fat accumulates, and the body mass index escalates.
Insulin is the number one cause of belly fat. When you consume food, it’s broken down into small particles that provide energy to your body. The insulin promotes fat storage because of insulin resistance, leading to weight gain.
Belly fat is easy to gain and hard to lose. When we take more calories than we burn, the body gains subcutaneous and visceral fat. There are several explanations for why people gain belly fat.
A poor diet, lack of exercise, and stress can contribute to gaining belly fat. Eating fast food such as cheese and butter can also increase calorie accumulation and result in belly fat.
Eating sugary drinks and sweet treats high in calories and low in nutrition introduces more fat into the body.
Is Belly Fat Dangerous
One type of belly fat known as visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions.
For example, A waist size of 35 inches for women over 40 inches for men increases the risk of developing heart disease or diabetes.
Studies have shown that carrying visceral fat around the waist increases the risk of high blood pressure, stroke, and heart disease. There is also a risk of belly fat causing cancer.
Their belly fat is active because it secretes hormones and other substances that affect the body’s functioning. These substances can cause inflammation or increase the risk of cardiovascular disease.
The belly fat can also secret a protein that makes it difficult to use insulin. Because visceral fat is close to the liver, it may cause the liver to produce too much cholesterol and risk developing high blood pressure.
The health complications from visceral fat are more harmful than having subcutaneous fat. Also, this visceral fat is more common in men than women, though it poses more danger for women than men.
Is it Possible to Target Fat Loss?
Targeting weight loss is one of the most common goals among people who go to the gym. However, you cannot delegate weight loss or spot reduction.
It’s impossible to target belly fat, especially when you diet with no scientific evidence supporting the idea of reducing fat in targeted areas.
Spot reduction is a commonly used word for regional fat loss. However, it doesn’t always work like that. While you can build muscles in certain areas, targeting fat loss is unrealistic. This is because the fat in fat cells exists as triglycerides.
Since your muscle cells cannot directly use triglycerides as fuel, they break down the fat into glycerol and free fatty acids, entering the bloodstream.
Your body will burn fat based on your overall fitness and not muscle fatigue. The best way to lose belly fat is to watch what you eat and target your overall weight. Ensure you get enough rest and exercise if you want to lose belly fat.
Some workouts can help target the belly area while increasing your heart rate and burning calories.
Food Tips for Losing Belly Fat
Poor diet is one of the common causes of excess belly fat. When you consume large amounts of calories, your body allocates some of them to functional body systems that work to keep you alive.
The excess calories settle in fat cells around the body, mostly the belly. Therefore, avoid certain foods high in sugar and trans fat. These food tips can help you lose weight belly fat.
#1 Eat plenty of soluble fiber
Eating soluble fiber can help slow down food by absorbing water and forming a gel. The soluble fiber promotes weight loss by helping you feel full and reducing calorie absorption. Therefore, include soluble fiber or dietary fiber into your diet.
It provides roughage and helps to keep your bowel movements regular. Some scientific studies have shown that soluble fiber can help you feel full for longer and eat less, thus helping with weight loss. Some foods that provide soluble fiber include beans, flaxseeds, and oats.
#2 Move away from processed foods
Avoid foods high in sugar if you wish to maintain a healthy lifestyle. The ingredients in packaged foods and snacks are heavy on trans fats and added sugar, making it difficult to lose belly fat. Sugar increases belly fat because of many calories.
Almost all pre-packaged foods contain added sugars. For example, ketchup contains high fructose corn syrup. The liver metabolizes fructose, with any overconsumption causing the body to store fat in the abdominal cavity.
You can reduce the consumption of added sugars by cutting back on sugary beverages and any other product with added sugars.
#3 Eat more proteins
If you want to lose weight or belly fat, consider replacing your carbs and fats with proteins. A high protein diet can facilitate weight loss by helping you lose more fat. It can help burn belly fat, with those who eat more protein having less abdominal fat.
A high protein diet can also reduce cravings and appetite while increasing muscle mass and strength.
For example, make your potato serving smaller and add a few bites of meat or fish. Adding fatty fish to your diet provides you with an excellent source of Omega-3 fatty acids that can benefit your heart and brain.
Since our bodies don’t produce Omega-3 fatty acids, consuming foods containing them, such as Salmon, can improve our overall health. Consume fatty fish at least twice a week for the best effects.
#4 Avoid trans fat
Eating trans fats can harm your health by raising your bad cholesterol levels and lowering your good cholesterol. It can increase your risk of heart diseases, among other conditions.
Avoid trans-fatty acids such as vegetable oils and migraine as they lead to the accumulation of visceral fat. You can consider cooking fat alternatives such as olive oil or coconut oil to help reduce the risk of a heart attack.
#5 Cut back on carbs
Reducing the number of carbohydrates you eat can benefit your weight loss. It can help you lose belly fat by dealing with your appetite and cravings. Start following a low-carb diet by avoiding starchy vegetables, cereals, bread, and grains.
Fitness Tips for Losing Belly Fat
However, while a healthy diet is important for weight loss, simply switching up your eating habits once led to a significant decrease in belly fat.
You might need to exercise to change your lifestyle.
#1 Increase exercise
Consider undertaking but aerobic exercise and strength training to tackle your belly fat. Physical activity helps burn abdominal fat by reducing circulating levels of insulin.
It helps your liver use nearby fat for energy and encourages the body to use calories is for energy rather than storing them as fat.
A regular exercise routine is important if you want to burn belly fat. The amount of exercise you need for weight loss depends on your goals. It can range from 30 to 60 minutes of moderate-to-vigorous exercise every day.
Aerobic exercises can improve cardiovascular conditioning and effectively reduce body fat. You can lose belly fat if you walk 50 minutes a day three times a week or 30 minutes a day six days a week.
#2 Lift weights
Adding strength training to aerobic exercises can help build lean muscle mass and cause you to burn more calories. Since muscles burn off more muscles than fat does when the body is at rest, more muscle tone can help you burn off more fat.
Specific exercises can help target the belly area, such as high-intensity interval training. Engaging in high-intensity interval training (HIIT) is probably the fastest and most efficient way to lose stomach fat.
These exercises will help you lose stomach fat and improve your cardiovascular conditioning.
#3 Drink plenty of water
You cannot lose weight if you don’t drink enough water. Besides providing dehydration, drinking plenty of water will help digestion and flush out waste from the body.
Water can also help calorie burn and boost metabolism as a natural appetite suppressant.
Make it a habit to drink a glass of warm water in the morning to help with weight loss and belly fat.
Lifestyle Tips for Losing Belly Fat
Most people can reduce abdominal fat by taking on key lifestyle changes. A sedentary lifestyle can lead to many serious health problems, including weight gain.
Therefore, adopting a healthy lifestyle can be the gateway to reducing belly fat. Here are some lifestyle tips to consider.
#1 Reduce alcohol consumption
If you are trying to lose excess abdominal fat, start by monitoring your alcohol intake. Drinking too much alcohol is bad for your health and can weaken your immune system.
Excess alcohol consumption can also put you in weight since the drinks have high calories and sugar. The excess calories in alcohol settle as fat, which accumulates around the abdomen.
#2 Reduce stress
Constant stress can cause a person to gain weight. When the body is under stress, it releases a hormone called cortisol that causes fat cells to mature more quickly. This hormone also encourages the body to store fat around the internal organs.
Women have more belly fat if they are susceptible to stress, causing higher cortisol levels. Reducing stress can decrease cortisol levels and help prevent visceral fat accumulation.
Use stress-relieving tactics such as meditation and mindfulness to keep stress levels in check.
#3 Improve your sleep patterns
Sleep is important for your overall health. When your body doesn’t get enough sleep, it produces less leptin and more ghrelin, making you eat more because you feel hungry. Without a good night’s sleep, it may be hard to lose weight.
An adult needs between 7 to 9 hours of sleep per night for adequate rest. It can also boost your immune system, improve your memory, and strengthen your heart.
#4 Try intermittent fasting
Intermittent fasting can benefit your weight loss plans and help reduce the risk of serious health conditions such as type 2 diabetes or heart disease.
It involves not eating for 16 hours and then having a window of 8 hours where you can eat. You can do this cycle every day or once or twice a week.
The most important thing is to stay hydrated throughout the day.
Do Supplements Help?
No panacea can slim down your tummy. However, natural supplements can help you attain a flat belly. These natural fat-burning supplements can be effective in helping you burn fat when combined with a healthy diet and exercise regimen.
They are popular among athletes for helping to build muscles and boost physical performance. However, you can also use them to help burn belly fat and lose weight.
While the best way to support a flat belly is to exercise, reduce salt intake, and eat a well-balanced diet, some supplements may help burn the fats. When combined with a healthy lifestyle, these supplements may help the cause.
These supplements include green tea extract, soluble fiber supplements, and protein supplements. They come from extracting animal and plant foods.
Having 30 grams of protein supplements can help with weight management. Caffeine is also an effective supplement to help burn belly fat.
However, there are dangers and some limitations to using fat-burning supplements. Despite being widely available end easy to access, they rarely live up to their claims and may even harm your health.
Some supplements may cause side effects such as allergies for stomach upsets. Consult with your doctor before integrating supplements into your diet.
Keep in mind that supplements cannot replace a healthy diet and regular exercise when losing weight.
However, they can help you get to a healthy weight and reduce abdominal fat.
How Long Does it Take for a Noticeable Difference?
The journey to transform your body should be a long-term goal. The timeline for losing belly fat depends on your overall weight loss. You may need to Leverage both nutrition and exercise to burn all the excess fat.
As the overall body fat diminishes, your belly will also reduce. You can start seeing results and lose an inch of belly fat in 4 weeks. However, cutting around inches off your waistline requires a lot of hard work and following the right balance of diet and workout.
You must burn about 3500 calories to lose 1 lb. Using this method, you can figure out the target date for your fat loss goals. For example, if you cut 500 calories from your diet per day, you can lose about 1 lb per week or 4 lb per month.
The CDC recommends pacing yourself at 1 to 2 pounds of overall weight loss per week. This means it can take you between 1 and 2 months before you notice your waistline shrinking.
The best way to lose belly fat quickly is to create healthy habits, work out, and do aerobic exercises. This includes getting enough sleep, drinking water, and adding high protein to your diet. However, you need to pick a healthy eating plan and stick to it.
The benefit of a low-carb approach involves learning better food choices without counting calories. If you stick to this approach, you can achieve your target within a short while.
Losing your weight is hard, and dropping belly fat is insurmountable. This is not something that will happen overnight. However, it is essentially important to lose belly fat. There is no single magic pill and might try various solutions, including a healthy diet and exercise regimen.
The best way to lose belly fat is to be in a calorie deficit. This means consuming fewer calories than your spend through exercise and general living. Pay attention to the products you use when cooking by focusing on good fats.
Cooking oils that can withstand high temperatures, such as coconut or olive oil, are healthy and can improve your overall health by reducing the risk of heart disease.
Justin Rodriguez has spent most of his adult life inspiring people to take their fitness more seriously. He is not new to the business of providing practical solutions for those looking to set and smash their fitness goals. From sharing professional tips and tricks to recommending awesome products, Justin Rodriguez helps just about anyone who wants to get the best out of their workout routines.Having gathered a lot of experience both in and outside the gym, Justin Rodriguez uses DSW Fitness as a medium to show you exactly how to get that great-looking body with toned muscles you’ve always wanted.