Belly fat is worse for you than fat elsewhere.
Excess accumulation of belly fat is more dangerous than excess fat around your hips and thighs. Therefore, fat is associated with serious health problems. Like heart disease, stroke, and type 2 diabetes is a health risk.
Your genes can contribute to your being overweight. And help determine where you carry this subcutaneous fat. But, poor lifestyle choices are likely to worsen the issue.
The biggest cause of it
Eating high-fat foods is not helpful. But, excess calories of any kind can increase your waistline and contribute to it.
There is still no single cause of belly fat. Genetics, diet, age, and lifestyle can all play a role.
Changing dietary habits can help you fight the battle of the bulge and fight fat. Read labels, reduce saturated fats. And, increase the number of fruits and veggies you eat. Control and reduce your portions.
Calories from alcohol are worse for belly fat than other calories.
Excess calories. Whether from alcohol, sweetened beverages. Or oversized portions of food can increase fat. Our bodies need calories, yet gram for gram. Alcohol has almost as many calories as fat.
Alcohol does seem to have a particular association with an increased waistline. In general, that’s because when you drink alcohol. Your liver is too busy burning off alcohol to burn off fat. It also leaves you with a beer belly.
The latest health studies show. Alcohol can cause you to feel hungry by affecting hormones that regulate a sense of satiety.
Researchers at Wake Forest University found that. Tran’s fats, created by partially hydrogenated oil. It increases the amount of fat around the belly. And redistributes fat tissue to the abdomen from other parts of the body.
Thus, Trans fats can find it in such foods. Like margarine, pastries, cookies, and crackers, and fried and convenience foods.
Fighting belly fat
In fact, green tea, in combination with exercise. It could help you lose weight, according to the Journal of Nutrition.
Researchers think. Substances in green tea known as catechins stimulate the body to burn calories. And enhance the loss of fat. Blueberries also show promise, albeit in rodents.
In one study, rats bred to become obese. He was fed either a high-fat diet or a low-fat diet rich in blueberries. Rats fed a blueberry-rich diet had less abdominal fat.
Fast food contributes to it
Many fast-food options are typically high-fat. Calorie-dense foods they eat in large portions. All of which contribute to over-consumption of calories, weight gain. And an increase of fat in the belly when eaten frequently.
Many fast-food restaurants do not provide nutritional information. but studies have shown that when this is available. People tend to pick lower-calorie meals.
A good way to trim the fat.
According to the American Heart Association. “Soft drinks and other sugar-sweetened beverages. They are the No. 1 source of added sugars in the American diet.”
Added sugars mean added calories. Something you want to avoid to help with weight loss. And cut down on the belly and substitute diet soft drinks for regular soft drinks. That is a good way to trim the fat.
Yet, high-fructose corn syrup has gradually replaced refined sugar. Like the main sweetener in soft drinks. And it has been blamed as a potential contributor to the obesity epidemic.
Does switching to diet sodas help? Although some research has suggested. People who drink artificially sweetened sodas. Like part of a calorie-restricted diet does lose weight. Other studies have suggested that diet soft drinks could even lead to weight gain. For now, there is no conclusive evidence either way.
Trim your waistline
To trim your waistline. You should eat a diet high in fiber and add whole grains to your carb diet. For example, choose brown or wild rice instead of white rice. Refined and other highly processed foods can contribute to weight gain and interfere with weight loss.
A study in the American Journal of Clinical Nutrition. It showed that a calorie-controlled diet rich in whole grains. That can trim extra fat from the waistline of obese subjects.
Trim your waistline by replacing refined grains with whole grains.
Couscous, spaghetti, and corn flakes are made from refined grains. (though whole-grain options may be available). But popcorn is a whole grain food that can boost fiber.
The best way to prepare popcorn is with an air-popper. Which requires no oil for cooking. Read labels to see what oils have been added to microwave popcorn.
All else being equal, though. Whole grains are better than refined grains. Because they tend to be high in fiber and take longer to digest. This satisfies your hunger better and helps lower blood glucose levels and reduce fat.
More fat in men bellies than women.
Overall, men tend to store fat in the abdominal muscles area more than women do. That is done thanks to sex hormone differences.
Medical advice says, before age 40. Women tend to store most of their fat in the hips, thighs, and buttocks. After 40, as estrogen levels drop. Body fat redistributes to the abdomen.
Belly fat is harder to lose than fat elsewhere in your body.
When you lose weight. You are much more likely to lose it in your midsection. Losing weight on a well-balanced plan. It will melt body fat, including fat in the belly. The best way to decrease your waist size. It is through healthy eating and regular exercise.
Spot exercise, such as sit-ups or crunches.
Doing sit-ups crunches 35 inches. Or other abdominal exercises will strengthen your core muscles and help you lose fat. But they do not specifically work on the belly.
In other words, spot exercise will not decrease fat. The only way to lose belly fat (or any kind of fat). It is through dieting and exercise. Aerobic exercises, running, swimming, cycling, and tennis. they are some of the best to help reduce body fat.
Belly fat has been linked to the following health problems
Fat appears to be especially bad for the heart. Studies have linked fat in the belly. To heart failure, atherosclerosis, and other cardiovascular problems.
It also has been associated with osteoporosis, dementia, Alzheimer’s disease, diabetes, colorectal cancer, metabolic syndrome, high blood pressure. And other health problems.
The best plan for reducing belly grease
Most scientific evidence suggests that a calorie-controlled diet is rich. In fruits, vegetables, whole grains, low-fat dairy, beans, nuts, seeds, lean meat, fish, eggs. And poultry is the foundation for a diet.
That provides all the nutrients you need. While helping to whittle your waistline. Weight loss experts recommend combining this diet. With 30 to 60 minutes of exercise most days of the week.
Sedentary behavior is one of the biggest risk factors for negative health events. It involves prolonged sitting throughout the day. (For example, watching TV, sitting at a work desk, long commutes, playing video games, and so on.
Even if a person is physically active. That means they engage in physical activity. Prolonged sitting may increase the risk of negative health events and weight gain.
Additionally, research indicates that most children and adults. They do not meet the recommended physical activity guidelines.
In fact, up to 80% of adults do not meet the recommended aerobic. And resistance training recommendations are outlined in the Physical Activity Guidelines for Americans.
Negative effect on the body
To further highlight the negative effect limited activity has on the body. Both physical inactivity and sedentary behavior. They have been associated with a direct increase. In both visceral and subcutaneous abdominal fat.
Fortunately, engaging in regular physical activity. And limiting sitting during the day can lower your risk of increased abdominal fat. While supporting weight management.
In one study, researchers reported that. People who performed resistance or aerobic exercise for 1 year after losing weight. They were able to prevent regaining visceral fat. While those who did not exercise had a 25–38% increase in fat.
Another study showed that. Those who sat for over 8 hours every day (not including sleeping hours). They had a 62% increased risk of obesity. Compared with those who sat for less than 5 hours each day.
It is recommended that. Most adults aim for at least 150 minutes of moderate aerobic physical activity. (Or 75 minutes of vigorous activity) each week and engage in regular resistance training.
Further, try to limit sedentary behaviors and prolonged sitting. If sitting is part of your work. Try to incorporate “standing and walking breaks” every 30 to 90 minutes. By standing for 5 to10 minutes or taking a quick walk around your office, home or neighborhood.
Does flex belt reduce belly fat?
In fact, Flex Belt does not reduce belly fat. It just does not work to the level that people expect. And it is not a substitute for natural exercises like crunches, sit-ups, and other training.
kt tape for belly fat
Here is how to apply KT kinesiology tape for pregnancy. Do not stretch the tape too much but make sure it has some. With 0 stretches you can apply this while laying down to get the same effect. You may need to cut the strip smaller for laying down.
Belly fat without surgery
The truth is. You do not have to go through a surgical procedure. In a way that you get rid of those final pockets of belly fat.
Every day, a patient can achieve their body goals. By providing effective methods to get rid of belly fat without surgery.
see also practical tips to keep losing weight