Belly fat is one of the most stubborn fats in our body; therefore, many people struggle to lose it. It takes a lot of courage, consistency, and a physically active routine to eliminate excess abdominal fat. Not only does it look embarrassing, but also it is linked to many chronic conditions like metabolic syndrome, diabetes, and cardiovascular diseases.
Reasons behind belly fat, its side effects, and how to lose it?
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3. Lack of exercise:
According to the American Heart Association, women who carry more weight in their middle section tend to have 10% more risk of heart attack than men. Most people don't snap out of their emotional eating habits and then struggle with losing weight. Therefore, you must educate yourself about these preventable health conditions by understanding the reasons behind these love handles.
In this article, I'll discuss some startling facts about belly paunch, its dangers, and how you can get rid of it for better health.
Although women carry more fat than men, the probability of abdominal fat in men is higher than in women. Therefore, men are more prone to heart attacks.
Types of Body Fat:
- Subcutaneous Fat:
It is the deepest layer of skin that protects your bones when you fall and controls body temperature. Some subcutaneous fat is innocuous and essential for your body's function. Excessive subcutaneous fat in the body indicates too much visceral fat.
- Visceral Fat:
Visceral fat is the innermost fat inside your abdominal muscles and is surrounded by vital internal organs like the liver, stomach, and heart. Visceral fat is the reason behind a protruding belly.
How to measure Belly Fat?
Guideline to measure belly fat:
1. DEXA Scan:
It is an expensive imaging test that gives accurate information about body composition, including visceral fat, muscle mass, and bone density. It is the most precise way to measure your body fat percentage.
2. Body Mass Index (BMI):
BMI is the calculation of body fat based on height and weight. One way to estimate your body fat is through BMI calculation. However, it does not indicate visceral fat and muscle mass percentage. You can calculate your BMI through a BMI calculator.
3. Waist circumference:
You can estimate your abdominal fat roughly with a simple waist circumference measurement. Take an inch of tape and wrap it above the belly button.
For males:
· Ideal waist measurement: 31-36 inches
· Overweight: 36-40 inches
· Obese: over 40 inches
For females:
· Ideal waist measurement: 28-33 inches
· Overweight: 33-37 inches
· Obese: over 37 inches
What causes belly paunch?
- Excess Sugar Consumption:
People who gobble up refined sugar all day are likelier to have a large belly. Added sugar can impair your Insulin level, which may cause insulin resistance. Insulin resistance is the main reason behind fat storage in the body.
- Drinking too much Alcohol:
Along with having other harmful effects on the body, drinking Alcohol is also responsible for protruding belly fat in both men and women. It slows your metabolism, making you feel hungry and leading to cravings for salty and greasy foods.
- Eating Unhealthy fats (Trans fats)
Trans-fat and unsaturated fats harm health because they are associated with heart diseases, diabetes, hypertension, and many other diseases. Trans fats are found naturally in red meat and dairy products, while the artificial source of trans-fat is processed food, bakery items, etc.
Trans fats lower the "Good cholesterol" (HDL) and increase the level of "Bad cholesterol" (LDL). This lousy cholesterol causes plaque formation in the blood vessels, narrowing the arteries. Not treated on time may cause hypertension, osteosclerosis, and heart attack.
- Taking Too Much Stress:
Chronic stress causes hormonal imbalance, slow metabolism, insulin resistance, and irregular sleep. All of these factors contribute to abdominal weight gain. Cortisol, also known as stress hormones, is released when you are constantly under pressure.
Elevated Cortisol levels can increase appetite for fast food and sugary items. Such food releases dopamine that signals the brain a sense of pleasure for the short term. Therefore, you crave more sugar and processed food to cope with stress. Besides, Cortisol and insulin both of this hormone promote fat storage in the body, especially the belly area.
- Menopause:
With time, women's body changes due to hormonal fluctuations. Many women have abdominal obesity when they reach menopause due to muscle mass loss and reduced estrogen hormone, which trigger metabolic changes. Estrogen dominance promotes insulin resistance, which causes belly fat build-up.
Why is belly fat so dangerous?
Besides affecting your physical appearance, visceral fat cells in the abdominal region secrete inflammatory proteins, like cytokines and adipokines, into the bloodstream. These inflammatory proteins cause chronic inflammation in the body, which is associated with a wide range of health problems, including:
- Diabetes.
- Metabolic syndrome.
- Certain types of Cancer.
- Fatty Liver.
- Autoimmune disorders.
Lose stubborn Belly fat with five steps:
Lots of people struggle with losing belly fat despite proper Diet and exercise. If you've been working hard to shed those extra pounds around your midsection but have yet to see any significant progress, it's essential to identify the steps that help you to body fat.
No single exercise or Diet guarantees fat loss from the belly. Once you lose overall body fat, then you can lose abdominal fat.
- Eat clean Diet:
Now we know that a diet full of trans fat and sugary stuff causes fat deposition in the body; therefore, eating nutrient-dense food is recommended for weight loss.
High proteins keep you feeling full and build muscle mass and fibers. Rich foods help in balancing cholesterol levels, aid in digestion, etc.
- Cardiovascular Exercise:
Aerobic workouts effectively burn calories and reduce overall body fat, including belly fat. Incorporate activities like jogging, jumping jacks, high knee, and skipping rope into your routine.
If you are a beginner, try moderate-intensity exercise for at least 150 minutes and 75 minutes of High-intensity aerobic activity each week.
Remember, consistency is vital, so find activities you enjoy to stay motivated and make exercise a regular part of your lifestyle.
- Include Strength Training Exercises:
While cardio is essential, please don't underestimate the advantages of weight training in losing central obesity. Exerting pressure on your core muscle will help you strengthen muscle mass that increases your metabolism, burns more calories, and reshapes your body.
Include exercises that target your core muscles, such as planks, mountain climbing, crunches, burpees, weightlifting, etc., four to five times a week.
- Implement Calorie Deficit diet & Intuitive Eating:
Portion control is essential for fat loss. Be conscious of your serving sizes and practice mindful eating. Don't gobble up while eating; try to chew your food for better digestion.
Avoid distractions like Netflix or other mobile devices while eating, as they can lead to munching up more junk food.
- Sleep & Stress Management:
Adequate sleep and stress management are often overlooked but play a significant role in losing belly fat. Sleep disorders like insomnia can dysregulate hormones related to appetite regulation. Additionally, practice stress management techniques like yoga, meditation, deep breathing exercises, or engaging in hobbies you enjoy. Aim for six to seven hours of quality sleep each night to support your weight loss efforts.
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