All You Need To Know About Belly Fat

All You Need To Know About Belly Fat Thumbnail

You often wonder how you carried an expanded waistline that is usually observed by age. Belly fat should not be discussed as it poses risks and dangers to your health when neglected. They highly consider removing those fats. Let’s know more about the Reasons For Belly Fat.

There are so many reasons why there is a build-up of body fat.

Three main factors largely determine weight:

  • The calories you consume throughout the day
  • Daily Exercise burn calories
  • Age

And this also includes a bad diet and stress. 

Reasons Behind The Belly Fat Accumulation

1. Age

As you age, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate or the number of calories the body needs to function normally. Aging is one of the Reasons For Belly Fat.

Reasons For Belly Fat-Age

2. Drinking Too Much Alcohol

Alcohol may widen your waistline in another less obvious way. The alcohol cannot store calories for later. Therefore, the body’s metabolism has to focus on alcohol first when it’s in the body. This diverts it from its task of burning fat, and fat burn especially drops in the belly.

Drinking too much alcohol

3. Eating Too Much Processed Foods

Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts, increase inflammation in our bodies. Belly fat has inflammation. That’s why eating too many processed foods is one of the Reasons For Belly Fat that will hinder your ability to lose belly fat.

Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may prevent belly fat.

Reasons For Belly Fat-Eating too much-processed foods

4. Eating The Wrong Fats

The body doesn’t react to all fats similarly. High intake of saturated fat (meat and dairy)  increases visceral fat, as compared to monounsaturated fats (olive oil and avocados) have anti-inflammatory effects on the body. However, eating too much fat increases calorie intake and could lead to weight gain.

Reasons For Belly Fat-Eating the wrong fats

5. Your Activity Level Is Insufficient To Burn Your Daily Calorie Intake

To banish stubborn belly fat, you must ramp up your workouts. You need to exercise at full intensity because the end goal is to burn more calories, and high-intensity exercise does just that.

Burn your daily calorie intake

Belly Fat Is Not Just Skin Deep

Belly fat is not just below the skin (subcutaneous fat) but also includes visceral fat that lies deep inside the abdomen and surrounds the internal organs.

This visceral fat is prominent. It can result in dangerous health problems. These include:

  • Heart disease
  • Type 2 diabetes
  • High blood pressure
  • Abnormal cholesterol
  • Breathing problems

Research shows that the reasons for belly fat increase the risk of premature death. It was also found that a large waistline increases the risk of dying from cardiovascular disease even with normal weight based on standard body mass index (BMI). 

How To Measure The Belly

Here’s how to know if you have too much belly fat.

Measure Your Waist:

    • Place a tape measure around your bare stomach, just above your hip bone.
    • Pull the tape measure until it fits snugly around you but doesn’t push into your skin
    • Make sure the tape measure is level all the way around.
    • Relax, exhale, and measure your waist, resisting the urge to suck in your stomach.

For women, a waist measurement of more than 35 inches (89 centimeters) and for men, a waist measurement of more than 40 inches (102 centimeters) indicates an unhealthy concentration of belly fat and a greater risk of health problems.

Ways of Removing Excess Belly Fat

Removing excess belly fat needs full-intensity exercise. It also eliminates the reasons for belly fat because the end goal is to burn more calories, and high-intensity exercise does just that. Awful belly fat does not recommend crunches. Functional exercises that use the muscles in your core — abdominals, back, pelvic, obliques — and other body parts are preferred. These exercises use more muscles, so there is a higher calorie burn rate while doing them.

Abdominal exercises remove excess belly fat, but just doing these exercises won’t eliminate body fat. However, this body fat responds to the same diet and exercise strategies that help you shed excess pounds to lower your body fat and maintain your blood glucose. To battle body fat, consistency in healthy food choices and routine exercise must be applied. 

1. Eat A Healthy Diet

Focus on plant-based foods like fruits, vegetables, and whole grains, and choose lean protein sources and low-fat dairy products. Limit added sugar and saturated fat in meat and high-fat dairy products like cheese and butter. Instead, choose moderate amounts of monounsaturated and polyunsaturated fats in fish, nuts, and certain vegetable oils. And to get a detailed diet plan specifically designed for you, it is best to talk to your dietitian and know more about the Reasons For Belly Fat.

Eating at the right time is also an important consideration. The regular, balanced meals that are planned depending on your needs are purposely to avoid high or low blood sugar levels. Eating about the same amount of carbs at each meal with small snacks in between can be very helpful in maintaining your blood glucose level. This eating plan will also teach you how to stick with your plan at home and when you eat out. Eating healthy to control your blood sugar takes effort. But the reward is a chance to live your healthiest life with diabetes.

2. Replace Sugary Beverages

Drink water instead.

3. Keep Portion Sized In Check

Calories add up even when making healthy choices. At home, slim down your portion sizes. In restaurants, share meals — or eat half your meal and take the rest home. 

4. Include Physical Activity In Your Daily Routine

For most healthy adults, it is recommended to have moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as running, for at least 75 minutes a week. Aim for slow and steady weight loss to lose excess fat and keep it from returning.

Planks are great functional exercises that activate your core, arm, leg, and butt muscles.

The Reasons For Belly Fat and Losing belly fat is frustrating, but don’t worry because this is also a big problem for many people. We are bombarded with many online offers on losing belly fat, and it seems none has worked. But one thing to consider is that those belly fat didn’t pile up overnight; thus, losing them won’t be overnight either. 

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