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HOW CAN I GET RID OF MY ABDOMINAL FAT?

Belly Fat Solution

By Hashan chamaraPublished 2 years ago 11 min read
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The presence of fat in the middle of the body enables the body's organs easy access to it for rapid energy. This is why the body prefers to store fat in the belly, according to registered dietitian Erin Palinski-Wade of Sparta, New Jersey, and author of "Belly Fat Diet for Dummies." According to Palinski-Wade, stress causes the body to release a hormone called cortisol, which causes fat deposition in the stomach to grow. According to holistic nutritionist and fitness trainer Miriam Amselem of Fort Lauderdale, Florida, lack of sleep can cause your body to create more cortisol, potentially leading to extra belly fat. According to Atlanta-based fitness expert ShaNay Norvell, author of "Stretch Your Stress Away with ShaNay," poor eating choices high in sugar and saturated fat can contribute to extra belly fat. Alcohol is included in this category, resulting in the dreaded beer belly. Fat buildup occurs as a result of a lack of activity. Hormonal changes, such as the loss of estrogen in women during menopause, can result in an increase in abdominal fat.

What Is the Impact of Belly Fat?

Excess abdominal fat puts you at risk for a number of ailments, including:

Kind 2 diabetes is the most common type of diabetes.

Breast and colon cancer are two examples of cancers.

Heart attacks and heart disease are two of the most common causes of death in the United States.

Cholesterol levels are high.

Because belly fat consists of two separate types of fat, the risk of various health problems is increased.

Fat that is housed immediately beneath the skin is known as subcutaneous fat. It's the kind of fat that can be pinched between your fingers. It can be found on every part of the body. The visceral fat is only found in the midsection. It's situated deep within the belly, near organs such as the liver and stomach. According to Palinski-Wade, visceral fat releases hormones and chemicals that can cause inflammation and insulin resistance, both of which are associated to Type 2 diabetes.

A waist circumference of more than 35 inches for women and 40 inches for men, according to the National Heart, Lung, and Blood Institute, puts you at a higher risk for diabetes and heart disease. Using a tape measure, measure your waist circumference right above your hip bones — in most individuals, this is where your belly button is. Exhale and then take a measurement around your waist.

Why Is It So Difficult to Lose Weight in Your Midsection?

One of the reasons it's difficult to lose belly fat is that it's a quick source of energy for the body. "It's easy to gain, but harder to lose," Palinski-Wade explains, "because the body doesn't want to give up easy energy."

Additionally, your body will continue to release cortisol if you are stressed. This contributes to the accumulation of fat in the stomach. Norvell adds that women naturally hold on to more stomach fat as a result of childbearing and nursing.

According to Amselem, aging also works against you. Testosterone is a hormone that helps males gain muscle mass. As a man's testosterone levels decline with age, his body loses muscle mass and gains weight.

Even if there isn't a significant weight increase, estrogen reduction during perimenopause and menopause might alter fat distribution in a woman's body. Fat that used to collect in the breasts, hips, and thighs now collects in the abdomen.

All of this does not, however, rule out the possibility of losing belly fat. "All it takes is a little more diligence and intention when it comes to food, exercise, and overall lifestyle choices," Norvell says.

There are a few changes you may make to your daily routine to help you lose weight.

1. Reduce the amount of sugar you consume.

Palinski-Wade recommends limiting added sugar in your diet to less than 10% of total calories. Apps like MyFitnessPal and SparkPeople can help you count your calories and look at them more closely.

There are several reasons why so many of us store fat in our abdomens:

The presence of fat in the middle of the body enables the body's organs easy access to it for rapid energy. This is why the body prefers to store fat in the belly, according to registered dietitian Erin Palinski-Wade of Sparta, New Jersey, and author of "Belly Fat Diet for Dummies."

According to Palinski-Wade, stress causes the body to release a hormone called cortisol, which causes fat deposition in the stomach to grow.

According to holistic nutritionist and fitness trainer Miriam Amselem of Fort Lauderdale, Florida, lack of sleep can cause your body to create more cortisol, potentially leading to extra belly fat.

According to Atlanta-based fitness expert ShaNay Norvell, author of "Stretch Your Stress Away with ShaNay," poor eating choices high in sugar and saturated fat can contribute to extra belly fat. Alcohol is included in this category, resulting in the dreaded beer belly.

Fat buildup occurs as a result of a lack of activity.

Hormonal changes, such as the loss of estrogen in women during menopause, can result in an increase in abdominal fat.

Kind 2 diabetes is the most common type of diabetes.

Breast and colon cancer are two examples of cancers.

Heart attacks and heart disease are two of the most common causes of death in the United States.

Cholesterol levels are high.

Because belly fat consists of two separate types of fat, the risk of various health problems is increased.

Fat that is housed immediately beneath the skin is known as subcutaneous fat. It's the kind of fat you can squeeze between your fingers. It can be found on every part of the body.

The visceral fat is only found in the midsection. It's situated deep within the belly, near organs such as the liver and stomach. Visceral fat produces hormones and chemicals that contribute to inflammation and insulin resistance, both of which are associated with Type 2 diabetes. According to Palinski-Wade.

A waist circumference of more than 35 inches for women and 40 inches for men, according to the National Heart, Lung, and Blood Institute, puts you at a higher risk for diabetes and heart disease. Using a tape measure, measure your waist circumference right above your hip bones — in most individuals, this is where your belly button is. Exhale and then take a measurement around your waist.

Why Is It So Difficult to Lose Weight in Your Midsection?

One of the reasons it's difficult to lose belly fat is that it's a quick source of energy for the body. "It's easy to gain, but harder to lose," Palinski-Wade explains, "because the body doesn't want to give up easy energy."

Additionally, your body will continue to release cortisol if you are stressed. This contributes to the accumulation of fat in the stomach. Norvell adds that women naturally hold on to more stomach fat as a result of childbearing and nursing.

According to Amselem, aging also works against you. Testosterone is a hormone that helps males gain muscle mass. As a man's testosterone levels decline with age, his body loses muscle mass and gains weight.

Even if there isn't a significant weight increase, estrogen reduction during perimenopause and menopause might alter fat distribution in a woman's body. Fat that used to collect in the breasts, hips, and thighs now collects in the abdomen.

All of this does not, however, rule out the possibility of losing belly fat. "All it takes is a little more diligence and intention when it comes to food, exercise, and overall lifestyle choices," Norvell says.

10 Ways to Lose Belly Fat That Work

There are a few changes you may make to your daily routine to help you lose weight.

1. Reduce the amount of sugar you consume.

Palinski-Wade recommends limiting added sugar in your diet to less than 10% of total calories. Apps like MyFitnessPal and SparkPeople can help you track your calories and look at the things you eat more closely.

2. Stay away from alcoholic beverages.

Alcoholic beverages are high in excess, unnecessary calories that add to your girth. Furthermore, some alcoholic beverages – sweet cocktails, for example – are high in sugar.

3. Increase your veggie consumption.

Include additional vegetables in your diet, such as broccoli and spinach. These are high in fiber, so you'll feel full faster and your digestive system will work more smoothly. This is crucial since constipation can create bloating in the midsection, which can be alleviated by eating more fiber-rich foods, according to Norvell.

4. Consume well-balanced meals.

Amselem recommends eating regular meals that include protein, complex carbohydrates, and healthy fats. Beans, oats, and 100 percent whole-grain bread are all high in complex carbs.

5. Increase your protein intake.

Protein takes longer to digest than carbohydrates, which helps you feel fuller for longer, according to Palinski-Wade. Protein also burns more calories when digested than simply carbs and fat. Protein can help you fulfill your daily demands and provide adequate protein to assist your metabolism and control your appetite if you consume about 30% of your calories from it.

The following are some good protein sources:

• Beans.

• Salmon and other fatty seafood. Salmon's omega-3 fatty acids also aid in the reduction of inflammation

• and stress hormones in the body.

• Yogurt from Greece.

• Nuts.

• Chicken and turkey are examples of poultry.

6. Improve your stress management.

The world is a difficult place, and you won't be able to entirely eliminate stress only to lose belly fat. You may, however, learn to modulate your stress response so that you aren't constantly releasing cortisol.

Breaths that are controlled. Palinski-Wade recommends practicing slow, controlled breaths via your nose into your abdomen, followed by slowly exhaling while your lips are pursed (as if whistling). A video from the American Lung Association illustrates belly breathing. This sort of breathing can help you reduce stress hormones, slow your heart rate, and relieve shortness of breath.

Take a break. The American Heart Association recommends doing something you enjoy every day, even if it's only for 10 to 15 minutes. Make art, read, talk to a friend, take a relaxing bath, or do something else that allows you to tune out worry and tune in to me-time.

7. Make sure you're getting the correct kind of exercise.

Cardio exercise, such as brisk walking or aerobics, increases the amount of blood flow in your body. It also allows you to: Increase your calorie burn.

Reduce your stress levels.

Insulin resistance should be reduced.

Reduce the amount of fat in your body as a whole.

Palinski-Wade believes that combining cardio and resistance training can help to reduce belly fat. Dumbbells, lifting, pilates, and resistance bands are all examples of resistance exercise, according to Amselem.

To get the best results, do whatever cardio you want on a regular basis. Five times a week, Norvell recommends 30 to 60 minutes of heart-pumping dancing, walking, jogging, or swimming.

Add in 30 minutes of weight exercise three times a week, as well as regular stretching, according to Amselem.

8. Work on building a stronger core.

Exercises that target the abdomen will not result in you waking up with less belly fat. Combining a healthier diet, cardio, resistance training, and core workouts is a superior method. The back, abdomen, hips, and pelvic area all have core muscles.

9. Get more sleep.

Do you want to be able to sleep in a little longer? So, there you have it. According to the National Sleep Foundation, most adults require seven to nine hours of sleep per night. Sleep also aids with appetite regulation, as a lack of sleep can make you want to eat more – and you're more likely to choose meals high in sugar and bad fats, according to Palinski-Wade.

Every day, try to go to bed and wake up at the same time.

Make a relaxing habit for yourself before going to bed. Consider incorporating meditation, deep breathing, or relaxing yoga into your routine.

Remove all of the distracting electronics from the bedroom.

10. Keep track of your progress.

Measuring your success as you work to decrease belly fat can hold you accountable while also motivating you to drop more. Norvell advises measuring your waistline and taking photos of your front, back, and sides. Then, every week, continue to measure and photograph. You can also wear a pair of non-elastic pants to feel any tightness or looseness changes over time.

If you eat healthier and exercise regularly, you might notice a difference in your belly fat in a week or two, according to Norvell. The belly is frequently the last area to show improvement, especially for women, so progress may seem delayed, she explains. Slow and gradual improvements, on the other hand, can help you keep belly fat off in the long run.

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About the Creator

Hashan chamara

In Sri Lanka's best fitness club, I work as a fitness trainer. As a result, I can provide you with the skills and assistance you need to achieve your health and fitness goals.

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