Do you have a protruding belly pouch? Are you trying to get rid of it? Of course, you are! You and all of us can relate that this is not an easy feat. If you are close to giving up, don’t! We bring to you the ultimate guide to getting rid of your unwanted belly fat.
Here is everything you need to know:
What are we talking about?
Belly fat or visceral fat, in medical terms, is not easy to get rid of. In fact, burning off excess fats from the abdomen is the hardest and most time consuming since it accumulates and hardens over time.
Why are we talking about it?
We understand and relate to the self esteem issues you face. Not only does belly fat you through severe self esteem issues, affecting your confidence, but it is also very much harmful. It poses a big risk to your health and body.
With excess belly fat, your chances of heart related problems and diabetes, just to name a few, increase tenfold.
What are its causes?
This is a no-brainer that a poor lifestyle causes belly fat problems. A poor lifestyle pinpoints towards poor eating habits, lack of exercises as well as abnormal and disturbing sleep patterns. You need to set all of these straight to burn off your belly fat. Too many calories and not enough exercise to burn them causes an imbalance, and the caloric input starts to outweigh the caloric output.
Carbohydrates, or sugar, play a huge role in weight gain. Our bodies run on glucose, but it’s not always a good thing. Excess carbohydrates are converted into fat if not they’re not burned, again leading to fat deposits. Where you gain weight? That’s predetermined by your genes.
Water retention in the body also makes your belly seem fatter. It is caused by not drinking enough water throughout the day, leading to a bloated stomach. This can be combated by remaining hydrated throughout the day.
Alcohol, taken in high amounts, leads to liver problems, inflammation, but also to belly fat.
Trans fats are the worst kinds of fats found in food. They’re usually added to store items such as biscuits, cakes, crackers to extend their shelf time. They are also dominant in cooking oils, butters and margarines. They have been proven to show contribution to insulin resistance, and in the long run, belly fat.
Low protein diets are catalysts for belly fat accumulation. Why you ask? It’s simple. High protein meals make you feel satisfied and full after eating them, and prevent you from binge eating other food sources, such as carbohydrates. With a full belly, you won’t be tempted to keep eating, and will ultimately lead to maintaining a healthy weight.
Stress is also a factor of belly fat gain which must be taken into consideration. Cortisol in a hormone which is released in response to stress signals, but unfortunately, it promotes fat storage, especially in the abdominal region.
Low fiber diets, similarly to low protein diets, also cause fat gain. Just like proteins, dietary fiber helps keep your body satiated and prevents hunger pangs.
Not getting enough exercise plays a huge role in belly fat accumulation. When your calorie expenditure is less than your calorie absorption, fat begins to deposit. A sedentary lifestyle leads to all sorts of health problems, more prominently, heart disease and obesity. Studies have shown that adults who do not have an active lifestyle are more likely to gain weight centered in the abdominal region
What to do to lose belly fat?
As we have already mentioned earlier, belly day is not easy to get rid off. In fact, it is the hardest to lose out of all the places on your body. But nobody said it is impossible! Act on these tips and you will be belly fat free in almost no time!
Eat the healthy
The importance and significance of a healthy diet cannot be stressed enough, not just for your of body, but also for your health. The key to losing excess fats is to consume a balanced and healthy diet.
Experts often recommend a rainbow diet, which entitles eating all sorts of fruits and vegetables, in addition to including a suitable amount of dietary fiber and essential vitamins and minerals.
Excellent sources of proteins include red meat, milk, eggs, almonds etc. Excellent sources of fiber are flax seeds, legumes and pulses, and avocados.
Avoid the unhealthy
A balanced diet will do you almost no good if you cheat all throughout it. You need to get rid of the healthy food from your kitchen cabinets and refrigerator. First, fad diets, such as Keto diets, in which an individual completely removes carbohydrates from their diet, are not good for you.
Avoid them at all costs, food nutritionists hate them. These diet plans are not recommended, as they can cause deprivation, and the fat lost by this way usually comes back almost immediately.
It is just a temporary solution. Instead, one should practice portion control, which is a long term solution. Reduction of unhealthy foods such as Trans fats and excess carbohydrates from one’s diet is an important point to keep in mind.
Anything that comes in a box or wrapping, stay away from it. Eat natural, organic food. Eliminating refined foods is also crucial.
Drink lots and lots of water
A healthy amount of water prevents almost all diseases, staying hydrated is of utmost importance. Not drinking enough water causes water retention in the belly, which bloats your belly at the least.
This can be solved by drinking at least seven to glasses of water a day, depending on your area and age. Also, make sure the water you drink us clean and completely safe. For your health.
Put in your hours in the gym
There is no shortcut to a healthy, fit and toned body. Exercise is very crucial and you need to understand this. Exercise regularly and look up for exercises patters that actually meet your weight loss and health needs.
Your workout should include cardio exercises, HIIT exercises and resistance exercises. These work by inducing a faster heartbeat and cause the body to burn energy to continue the workout, leading to fat loss.
The rate at which an individual loses weight depends on them and varies from person to person. It is usually harder to lose weight for obese people, or aged people, as the fat accumulation in their bodies has usually fixed itself in its place. Still, it is not impossible, and patience and determination is required.
Use waist trimmer belts
Weight Slimming belts are a wonder of their own kind! They are just so effective when worn during a workout session. They are made of neoprene, and are wrapped around your belly and abdomen area.
They act by compressing the fat cells, thus aid in fat loss. Wearing a weight loss slimming belt during cardiovascular exercise enhances the fat burning rate by raising the body’s core temperature, and inducing more sweating.
With the right use, they can help you burn off those stubborn fats at a much faster pace. Waist slimmer reviews stand witness to why you should use them while you exercise.
Relax yourself in steam baths
Sauna steam baths are simply so much fun! Just like waist slimming belts, saunas also promote sweating, which reduces water weight due to the high temperature of steam.
However, this too would do you no good and be the least effective if you do not couple it with regular exercise.
If you really are serious about losing your belly fat then get started right away, following these hacks and tips to get effective results.
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