Belly fat not only makes you look unattractive it’s hard to lose. It looks bad and makes you feel bad about your physical appearance. We all want to look sexy and attractive with our six pack abs popping. But there is more to belly fat than what meets the eye.
Belly fat is dangerous to your health. It is not your ordinary fat that’s just stored under the skin. The fat in your stomach has a deeper layer of fat within the cavity of your belly called visceral fat. (1)
Visceral fat is bad because it surrounds your vital organs. Your liver, intestines and kidneys could be negatively affected.
Belly fat is known to increase your risk of
- Type 2 diabetes
- Some types of cancer (Breast, and colorectal cancers)
- Heart attacks
- Heart disease
- Alzheimer disease
WHAT CAUSES BELLY FAT?
Belly fat may be caused by a number of different factors, such as:
- Overweight/ Obesity.
- Poor dietary choices
As we age our metabolism slows down. We start gaining weight if we are not active. We also lose muscle mass making us more susceptible to weight gain.
The hormones in our body’s changes. It is just a natural part of the ageing process. That’s why we need to be more active as we age to prevent the accumulation of fat.
We are all uniquely created by God. And we are all shaped differently. Your genes may make you more predisposed to a particular body shape.
If you are considered to be apple shaped. Chances are you will gain weight mainly in your abdomen. To reduce belly fat, you will need to lose the excess fat.
Carrying around excess weight can cause fat to accumulate in your belly.
You may be more likely to have health problems from visceral fat if:
- Your waist is more than 40 inches for women
- Your waist is more than 35 inches for men
The good news is you can lose belly fat with a healthy diet and exercise.
Poor dietary Choices
A diet full of junk foods and alcohol will ruin your waist. Some foods that are known to increase or bloat your stomach include:
- Artificial sweeteners
- High-sugar fruits
How to lose belly fat
As with all weight loss programs, there are only two key components we need to consider to lose belly fat. Diet and exercise.
You can lose belly fat with diet only. You don’t have to exercise.
A strict low carb or no carb diet can shed belly fat fast. You could also lower your calories. Cut back on sugar, fats and all junk foods to lose belly fat.You can also lose belly fat by exercise only. If you live a sedentary life of eating and not exercising you will gain weight.
When you start exercising your body will be forced to supply the working muscles with energy. The body taps into its storage, which is your fat supply. And you will lose weight and reduce the size of your belly. Especially if you implement exercise and your calorie intake remain the same.
If your daily diet consists of 2500 calories and you don’t exercise and gain belly fat.When you start exercising and your calories remain the same at 2500 you will lose weight. You will lose weight. because your energy output has increased.
But the fastest way to lose belly fat is a combination of a healthy balanced diet and exercise.
Here are 12 simple ways to get rid of belly fat naturally
1)Cut back on snacking
Who doesn’t like to snack? We all love to snack. When we are watching our favorite TV show. Surfing the internet. reading a magazine or texting on our phones. Some chips or Cheetos is the way to go.
However, snacking adds a lot of calories to our daily diet.
Because we are distracted by other activates when we are snacking, we end up eating much more than we intended to.If you can’t give up snacking there are two things to try to cut calories.
1)Measure the amount of snack you want to eat. This will help you to eat fewer calories.
2) Change the type of snacks you eat.
Check your favorite snacks. Is it filled with excess sugar, trans fat and salt?
Try to change sweets, chips and chocolates for healthier alternatives.
Try snacking on nuts,
- baby carrots,
- celery sticks
- Cottage cheese
- Apple slices
- Kale chips
- Mix nuts
- Greek yogurt
2)Stop eating late at nights.
If you are a night owl, you can get in trouble with eating late at nights.
Eating late at nights makes you
- Gain weight easily.
- Store the foods you eat as fat.
- It is bad for your digestive system to be working when you should be resting.
- You will gain belly fat
- You may have acid reflux disease
- Causes Poor memory or concentration problems-
You will lose belly fat when you lose weight. Belly fat cannot be spot reduced. There is no one exercise you can do to lose fat from your stomach.
However, if you take measures to lose overall body weight.
You will lose the belly fat. Eat a clean diet and exercise to lose weight.
4) EAT MORE FIBER
Eating more fiber is a great way to start losing belly fat. Here is why. Fiber cannot be digested by your body. It provides bulk or roughage for the digestive system.
When you eat a meal that has fiber. The fiber acts like a broom and sweeps out excess fats from that meal through your digestive system.
We get fiber from fruits, vegetables and legumes.
There are two types of fiber. Insoluble fiber and soluble fiber.
Insoluble Fiber– This type of fiber is found in
- Wild Rice
- Brown Rice
- Green Beans
Insoluble fiber helps to sweep food through your digestive system. It increases your output of stool. This is great also for persons who are suffering from constipation.
Soluble Fiber draws water in your gut to soften your stool and causes regular bowel movement. Sources of soluble fiber:
- Black beans
- Lima Beans
- Sweet potatoes
5)EAT LESS REFINED CARBOHYDRATES
Try to eat more real foods.
Real foods are foods that are not processed and package in a plant somewhere.
Refined carbs will cause you to gain weight.
Try to reduce:
- White flour
- White rice
- Pizza dough
- White bread
- Breakfast cereals
6)DRINK MORE WATER
Water flushes your body from toxins. Rehydrates your cells. Boost your immune system and helps you to lose weight.
It helps you to have a glowing complexion and a flat belly.
Drink a glass of room temperature water first thing in the morning. Wait for your bowel movement, then have breakfast.
Drink water before, during and after a meal. It helps you to eat less and make you feel fuller.
Sip water throughout the day to revitalize your body. If you do not like the taste of water you can drinking detox water.
7) TRY APPLE CIDER VINEGAR
Apple cider vinegar may or may not work for you.This depends on your experience or your lack of experience with it. If you have never tried it for weight loss, give it a shot.A lot of people swear apple cider vinegar is responsible for their weight loss.
Studies have shown that apple cider vinegar can help you feel full. If You feel full you will eat less. This will assist your weight loss efforts. Add 1-2 tablespoon of apple cider vinegar to a cup of water. Drink daily to help your body burn fat.
8) EAT LESS SUGAR
You will gain weight if you eat an excessive amount of sugary foods. Try to reduce your consumption of cakes, pastries, sodas and sweet drinks.
Sugar contains fructose. Studies have found that fructose may increase your chances of cardiovascular diseases. (2)
9)DO AEROBIC EXERCISE
Aerobic exercise is excellent to burn extra calories.
You can’t perform spot reduction exercises on your body to lose belly fat. So doing exercise that targets your abdominal muscles will not cause you to lose belly fat.Especially when your abdominal muscles are cover with fat.
However, a good combination of diet and exercise will help you to lose belly fat. Researchers have found that exercise is a vital component to reduce belly fat.
Because you need to force your body to use up its fat storage. You have to perform an aerobic exercise to see a drastic reduction in the size of your belly.The best aerobic exercise to try is the one that you will consistently perform. Just 30 minutes a day for 3 times a week.
If you are a beginner start by exercising 10 minutes a day, then gradually increase it.
You could try taking brisk walks.
- Swimming or jogging. Any outdoor activity that you enjoy will be just fine.
If you are not into outdoor activities.
You can always download an aerobic app that you like. Try joining a spinning class or take an aerobics class. Make sure that you are doing some type of aerobic activity. Be consistent and keep moving.
10)DO STRENGTH TRAINING
Strength training will allow you to see results fast. You will lose belly fat and gain muscles. It is best to combine aerobics and strength training to lose your belly fat.
Lift as heavy as you can with good form to see results. As you build muscles you start to increase your body’s ability to burn calories fast. The more muscle mass you have the more calories you will burn.
11)GET PLENTY REST
It sounds counterintuitive, but it is true. Getting proper rest does make you lose weight. Sleep is a very crucial part of balancing and strengthening your immune system.
After a hard day of work and exercise. You need a good night rest to see great results. Your body repairs itself while you sleep. Studies also show you are more likely to gain weight when you have not gotten enough rest. (3)
Aim for 7-9 hours of quality sleep every night.
12)REDUCE FAT Intake
Saturated fats from animals can cause you to gain belly fat. Dairy products and fatty meats are not waist-friendly foods. Go for the low-fat version of your favorite dairy foods.
Avoid butter, lards and Trans fat. Eat healthier plant fats. Try to eat healthier fats, like olive oil, avocados, and lean cuts of meats or poultry.
Belly fat is dangerous to your health. Because it may affect your vital organs. You should try to lose overall body weight to get rid of belly fat.
As you are not able to spot reduce, you cannot just do exercise for your stomach to lose weight.
Follow a proper low fat, low carb diet to lose weight. Do aerobics and strength training exercise to get fast results.
What other methods do you use to lose belly fat?