Belly Fat Explained:-
Belly (abdominal) fat is that extra weight that sits around our middle, made up of two types
– First, the fat that lies just under the skin, the subcutaneous fat, this makes up about 90%, you can pinch it with your fingers.
– Second type is visceral or intra-abdominal fat. It makes up the remaining 10%. It lies deep in the abdomen and accumulate around key organs like the liver, pancreas and intestines. This may be the most problematic fat in the body.
Problems associated with belly fat
No matter how robust or beautiful we may be, carrying too much abdominal weight, certainly, has an unhealthy dark side. Visceral fat although small in proportion to other body fat is actively standing in the way of body processes by producing messengers that influences how human body function.
Messengers include pro-inflammatory cytokines and compounds that influences how hormones like insulin work.
Visceral fat accumulation may become a health risk factor, increasing chances of developing unfavorable conditions such as:
- Heart attacks
- Other heart diseases
- Raised blood pressure
- Type 2 diabetes
- Colorectal cancer
- Breast cancer
- Alzheimer’s disease and other forms of dementia
How to measure belly fat
Measurement of abdominal fat can be done by measuring the circumference around the waist with a tape measure. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity.
Certain weight loss strategies can target the fat in the belly area more than other areas of the body.
How does belly fat accumulate?
The works of some health researchers revealed that stress and the hormone cortisol plays an important role, our age or life stage notwithstanding. In addition, a poor diet high in fast-releasing carbs, low in protein, combined with alcohol consumption, a lack of exercise and insufficient sleep are culpable reasons why belly fat soars.
Genetic factors – Researchers also believe that genetic makeup influences how effectively humans burn energy as well as behavioral response to risk of developing obesity and associated diseases.
Other factors that can cause belly fat are:
- regular alcohol consumption
- bad posture
- a lack of sleep
- a recent pregnancy
- lifestyle – especially how active a person is.
How to lose belly fat.
1. Eat Only Foods That Support Belly Fat Loss.
Low GI Foods (Glycemic Index Foods) compatible with speedy weight lose and belly fat reduction are as listed below:-
⦁ rolled or steel-cut oats
⦁ barley, bulgar
⦁ butter beans and peas
⦁ non-starchy vegetables
⦁ sweet potatoes
⦁ most fruits
2. Be active, do aerobic exercise (cardio) and resistance training (lift weights).
Aim for at least 30 minutes of moderate-intensity activity most days of the week – examples include brisk walking. A combination of aerobic and strength training is the most effective plan for trimming stubborn belly fat.
Aerobic exercise (cardio) is an effective way to improve your health and burn calories, also, the frequency and duration of your exercise program are more important than its intensity.
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
It is, however, a good idea to get advice from a certified personal trainer in case you decide to start lifting weights.
3. Reduce your carbs, avoid refined carb and high GI foods
Reducing your carb intake as a first-line strategy for getting your waist in order has proven to be quite useful even more than the all-important “low fat diet”. With this in mind, reducing your intake of high GI foods in preference for low GI (wholegrain) carbs will keep you fuller for longer and help you meet your waist-whittling goals.
Examples of High GI foods (Glycemic Index Foods), TO BE AVOIDED, are as follows:-
⦁ white and whole wheat bread.
⦁ Short white rice.
⦁ breakfast cereals and cereal bars.
⦁ cakes, cookies, and sweet treats.
⦁ potatoes and fries.
⦁ chips and rice crackers.
⦁ fruits such as watermelon and pineapple.
⦁ sweetened dairy products such as fruit yogurts
4. Eat plenty of soluble fiber
Fibrous foods comes top of the list for amazing health benefits.
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system thereby increasing fullness and reducing calorie absorption.
Excellent sources of soluble fiber include:
=> Flax seeds
=> Brussels sprouts
=> Black beans. Black beans are not only a great way to give your dishes a meaty texture but also an amazing source of fiber.
=> Lima beans. Lima beans, also known as butter beans, are large, flat, greenish-white beans. …
=> Sweet potatoes.
Multifarous bacteria live in the gut, primarily in the large intestine along with other microbes found in the digestive system, these bacteria are often called the gut flora or gut microbiome.
These bacterias play important roles in various aspects of health, including weight management, blood sugar control, immunity and even brain function.
Bacteria, like other organisms, need to eat well to stay healthy.
Soluble Fiber becomes very relevant here. It passes through your digestive system, mostly unchanged, into your friendly gut, bacteria then digest it and turn it into usable energy.
The fiber that benefits your gut bacteria is known as prebiotic fiber or fermentable fiber. It is very beneficial for health and body weight management.
5. Eat a high protein diet
Protein is an extremely important nutrient for weight management. Research revealed that eating more protein reduces visceral fat levels.
High protein intake actually increases the release of the fullness hormone, PYY, which decreases appetite and promotes fullness.
Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss.
Aim to include lean sources of protein in each meal and snack such as:-
6. Eat fatty fish every week
Fatty fish are incredibly healthy.
They’re rich in high quality protein and omega-3 fats that protect you from disease.
Aim to get 2–3 servings of fatty fish per week. Good choices include:
7. Eat probiotic foods or take a probiotic supplement
Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function.
Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.
Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains.
8. Drink green tea
Green tea is an exceptionally healthy beverage.
9. Choose an eating ‘window’
Choosing when you eat may also be effective as what you will eat to achieve the much desired belly fat burning success.
Intermittent fasting involves cycling between periods of eating and fasting. Typically, fasters select an eating ‘window’, a time period of the day within which they eat all meals and snacks. This pattern of eating may have other benefits such as improving hunger signaling and insulin sensitivity. The key to success is to select a time period that suits your lifestyle, but avoid eating too late in the evening because this can disrupt sleep which is also another vitally complimenting action.
10. Avoid Trans Fat in Your food:-
Another name for trans fats is “partially hydrogenated oils.” Trans fats (or trans fatty acids) created in an industrial process, adds hydrogen to liquid vegetable oils to make them more solid – a process called hydrogenation.
Trans fats raise your LDL (low-density lipoproteins or bad) cholesterol. They also lower your HDL ((low-density lipoproteins or good) cholesterol. High LDL along with low HDL levels can cause cholesterol to build up in your arteries (blood vessels). This increases your risk for heart disease and stroke.
Examples of trans fat are:-
⦁ Stick margarine.
⦁ Refrigerated dough, such as biscuits and rolls..
⦁ Microwave popcorn.
⦁ Nondairy coffee creamer.
⦁ Baked goods, such as cakes, cookies and pies.
⦁ Frozen pizza.
⦁ Fried foods, including french fries, doughnuts and fried chicken.
⦁ Vegetable Shortening. Shortening is any type of fat that is solid at
⦁ Ice cream.
11. Avoid Sugar Added Foods
Regularly indulging in foods high in added sugars may attract excess body fat quicker and more drastically. Refined sugar is a source of empty calories and offers little in terms of nutrition.
It should be drastically reduced or avoided altogether.
Refined sugar has the following disadvantages:-
Foods high in added sugar has the tendency to be less filling
High-sugar foods and beverages are absent of nutrients that are essential for keeping you feeling full and satisfied so, they are generally low in protein and fiber.
Added sugar displaces healthy foods:-
As added sugars displaces healthy foods resulting in weight gain possibilities, increased risk of chronic health conditions like heart disease becomes prevalent.
Added sugar is high in empty calories
Some common types of added sugars include fructose, cane sugar, agave and corn syrup.
Added sugars, are sweeteners added to foods and beverages to improved taste. They are otherwise known as empty calories, relatively high in calories but devoid of nutrients such as minerals, fat, protein, fiber and vitamins, that a human body requires to function optimally.
Added sugar is linked to obesity and chronic diseases
Large intake of added sugar can cause weight gain and significantly impact the risk of chronic conditions like overweight, obesity, diabetes, high blood pressure, hypertension, cancer and other heart diseases.
Added sugar impacts blood sugar and hormone levels
High-sugar diets is partly or wholly responsible for prolonged elevated blood sugar, insulin resistance, and leptin resistance, all of which are related to weight gain and excess body fat.
May cause you to overeat
Sugar consumption affects appetite-regulating hormones and reward centers in the brain, many times, becomes addictive and spontaneously increase the desire for highly palatable foods and thus induce overeating in a way that the consumer is not fully aware of possible implications.
The main foods that contain added sugar include:
⦁ Pies and cobblers.
⦁ Sweet rolls, pastries, and doughnuts.
⦁ Alcohol mixers containing sugar.
⦁ Sweat tea
⦁ Dairy desserts, such as ice cream and yogurt.
⦁ Sugar sweetened drinks, such as soft drinks, sports drinks, energy drinks, and juice drinks.
12. Stop drinking fruit juice
Although fruit juice provides vitamins and minerals, for fat gain, fruit juice can be just as bad as sugary soda and other sweetened beverages. Consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight; replace them with unsweetened iced tea, green tea,water or sparkling water with a wedge of lemon or lime.
13. Minimal consumption or Total Avoidance of alcohol.
Studies revealed that cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether if you cannot, but limiting the amount you drink in a single day is helpful as the excess consumption of alcohol has a result of excess fat storage around the waist.
Alcohol can have health benefits only in small amounts, but it’s seriously harmful if you drink too much at once and thereby increasing the odd of an enlarged waist size with its associated health and fitness implications.
14. Quit smoking
Smoking promotes the storage of fat around the abdomen so a sure-fire win is to quit smoking.
15. Track your food intake and exercise
As a general weight loss advice, it’s always a good idea to keep track of what you’re eating. Keeping a food diary or using an online food tracker are two of the most popular ways to do this.
16. Manage stress
Stress triggers the adrenal gland to produce hormone cortisol which increases belly fat storage especially in women, so moderating stress will minimize its release and thus enhance successful management of the waistline. Checking out to test a variety of methods such as meditation, yoga, mindfulness and physical exercise will be beneficial since what works for a singular person will be personal and may not be generalized.
17. Enough Good Rest Is Vital
Getting the right amount of sleep is crucial for managing belly fat.
National Sleep Foundation, an independent, nonprofit corporation, features a medical board with extensive articles based on sleep science advised that healthy adults need between 7 and 9 hours of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development.
The benefits of sleep for weight loss cannot be over emphasized, these among many are as listed below:-
- Less than enough of restful sleep is a major risk factor for weight gain
- It can increase your appetite and trigger cravings.
- Sleep helps you combat cravings and also gives you cool head to make
- Lack or scanty of sleep can trigger an increase in your calorie intake.
- Lack or scanty of sleep may impede or decrease your resting metabolism.
Good restful sleep gets you prepared for the next action and thus enhance physical activity.
18. Change your lifestyle and combine different methods
Just doing one of the items on this list, exclusively, won’t have a big effect in isolation. And that leads us to the last step, and it is a combo:-
19 My Recommended Shot Cut To Rapid and Healthy Belly Fat Reduction.
3 STEPS COMBO
(a) Eat plenty of soluble fiber [as in no 2 above] and———-
(b) Participate in aerobic exercise-(cardio) [as in no. 13 above]
This combo, from experience, is wonderfully effective and it is my recommendation which in my opinion is sure to bring excellent results.
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