What is Belly Fat
Belly fat, also called visceral or intra-abdominal fat stomach fat and pot belly fat, builds around your organs. And having too much of it is linked to a greater chance of developing high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer leading you to a greater risk of death. The experts say that we need to lose belly fat because is the most dangerous type of fat that we could accumulate, and the most difficult one to remove. The experts attribute the increase in body/belly fat to declining metabolism, resulting mainly from muscle mass decrease, hormone level changes and the reduced caloric need of the internal organs.
Types of Belly Fat
They are two types of belly fat:
i- The subcutaneous fat you find under the skin on the hips, thighs, buttocks and abdomen.
ii- The visceral fat resides deep inside the vital organs like the lungs, heart, liver, etc., and in the pelvis, chest and abdomen. They are so deep you cannot see them visually.
Many people are self-conscious about the fat they can see. But the visceral fat may be a bigger problem, even for thin people.
Internal factors
The use of human identical hormones to treat imbalances in hormone levels is the cause of weight gain, especially in the belly area. Damp excess and mucous deposits, especially in the digestive organs, cause abdominal puffiness, distension, and bloating. Mucous and damp conditions can cause, and are caused by, bacteria, viruses, and overgrowth of yeasts, fungus, parasites, edema, cysts, tumors and cancer. Dampness means an overly moist or wet condition which congeals into fat. Loose, frequent bowel movements and constipation are two indicators of poor digestive health, including digestive immunity. Many say it is normal for them to have only a few bowel movements a week. This is not normal and contributes to a toxic inner environment and belly fat. Some people have a genetic tendency to store visceral fat.
External factors
Food is the biggest cause and some of the major contributors are: excessive amounts of raw foods and juice; greasy foods such as pizza, French fries, fried meats, fatty luncheon meats and margarine; and all cows’ milk products. Eating fat-free or low-fat versions of these foods will make no difference in your belly fat. They are probably more harmful since a chemical process is used to remove the fat. Other causes of a continually expanding waistline are sugar, alcohol, yeasted foods, spoiled food, and too many complicated dishes or too many ingredients in a dish. Poor food combining, food sensitivities, food allergens, and some medications and supplements are additional triggers for belly fat.
How You Get Extra Visceral Fat
Belly fat is really nothing but abdominal obesity, which they also clinically call, central obesity. What kind of problem does that create? When a body's obese, it can run out of safe places to store fat and begin storing it in and around the organs, such as around the heart and the liver.
How to Lose Belly Fat
One of the most common questions I get is how to lose belly fat. Luckily, when compared with other areas of the body, your abdominal region is the easiest place to lose extra fat quickly. A combination of cardiovascular exercises,
fat burning foods and fluids and some
natural remedies are effective to burn belly fat. Therefore it's important to take natural remedies for losing belly fat which include healthy diet, proper exercises and good lifestyle habits. Certain dietary and lifestyle changes can help you reduce excess abdominal fat as below:
10 DIETARY CHANGING TIPS TO BURN BELLY FAT
To eat generously does not have to mean to eat irresponsibly. The important thing to remember is to eat natural and nutrient-dense foods as well as whole foods that the body understands how to use to properly. Don’t overeat. It’s important to choose healthy foods but you also need to eat them in quantities that allow you to maintain a healthy body weight.
1-Watch What You Eat
Junk food, sweets, carbonated soda, unhealthy fats and overly processed foods all end up around our midsection as belly fat. Simple refined carbohydrates such as crackers and white bread are some of the worst food choices. Avoid alcohol, excessive caffeine and fruit juice or soda pop. Artificially sweetened drinks come with their own set of side effects and can actually worsen dehydration.
2-Cruciferous Vegetables and Fruits
Cruciferous vegetables (Broccoli, Kale, Cabbage, Cauliflower, Collard greens, Brussels sprouts) and fruits (Oranges, Grapefruit, Lemons, Mangoes, and Papayas) are a unique group of plant foods that contain particular phytonutrients - substances that work to promote belly fat loss. Cruciferous vegetables and fruits are one of the best types of food you can eat when you are trying to lose abdominal fat for long-term success.
3-Thermogenic Spices
Use
Thermogenic spices like cinnamon, ginger, turmeric, mustard, cloves, garlic, black pepper, cardamoms and cumin in your cooking. These spices are loaded with health benefits. They help to improve your insulin resistance and reduce levels of sugar in your blood, lower bad cholesterol and also help shake your metabolism into high gear, end up you can surely burn belly fat faster.
4-Remove Dietary Stressors
Remove the things in your diet that stress your liver and lower your metabolism, and reduce your calorie intake. A stressed liver cannot properly metabolize fat. Processed foods are hard on the body and hard for our body to digest. Excessive carbohydrates, trans fats, artificial sweeteners and processed meats are broken down into toxic metabolites that further stress your metabolic processes. The right foods can detox your liver and rev your metabolism, helping you to target belly fat.
The liver is a key performer when it comes to burning fat. Dehydration impairs the liver's ability to breakdown and metabolizes fat for energy. Water is the best source for maintaining hydration. If you want to get rid of your belly, then drink sufficient amount of water every day. Drinking water, after regular intervals will help to boost your metabolism and remove toxins from your body.
6-Reduce Calorie Intake
Foods that are higher in protein and fiber can also regulate your appetite and help you to avoid overeating. However, make no mistake: No matter what type of food you choose, if you consume more calories than you need, the excess calories will be stored as fat. A fiber-rich diet may help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. Simply cutting out 500- 1,000 calories a day will result in a one to two pound weight loss per week. This is the safest rate to lose weight according to experts. Rapid weight loss is harder to maintain and can lead to health problems such as gallstones.
7-Foods that Increase Metabolism
These “flat-belly foods”
green tea, cayenne pepper, vinegar, as well as anything high in protein, such as eggs, meat, and fish supposedly boost your metabolism, causing your body to burn through your fat reserves—including the fat around your middle. A cup of green tea or a teaspoon of cayenne pepper might cause you to burn an extra ten or twenty calories per day, but it takes 3,500 calories to burn off a pound of fat. Feel free to include these metabolism boosters in your diet but don’t expect miracles.
8-Avoid Very Low Calorie Diets
According to studies; if you try to lose belly fat with diets that are very low in calories, then your metabolism slows down. Diets that are very low on calories can decrease your metabolic rate by 20-30% and even up 45%. Another negative side-effect on very low calorie diets is the loss of muscle mass. The weight you lose with these diets is not all fat; 40-50% of the weight you lose can come from water weight and muscle tissue. One of the requirements to burn tummy fat fast and easily, is to have a fast metabolism and the less muscle mass you have, the slow the metabolism is.
9-GLA and CLA
These acids stimulate the breakdown of the brown fat commonly found in obese individuals. Not everyone’s body makes enough GLA (gamma linolenic acid) from its precursors-vegetable oils like safflower, so supplementing is a perfect way to speed up fat burning. CLA (conjugated linoleic acid). CLA aids the body in accessing and utilizing stored fat, particularly. This omega-6 fatty acid found in organic beef or can be taken as a supplement.
12 LIFESTYLE CHANGING TIPS TO BURN BELLY FAT
Belly fat is a return gift that our haphazard lifestyle and wrong eating habits give us. The top belly-fat blasters have actually been a part of a healthy lifestyle since the beginning of time, but you may not have thought of them to help slim your waistline.
1-Avoid Water
Chew every morsel 25-30 times and don't drink too much water during taking meal it will make your belly spongy.
2-Never Sleep on your Stomach
Never sleep on your stomach it could be very harmful for your stomach and make your belly ugly look.
3-Reduce Sodium and Sugar intake
The most effective way for forming your belly is to decrease your Sodium intake. While you don’t have to eliminate sodium entirely, be careful not to add any high sodium foods into your belly fat diet. You can flavor your food with other herbs and spices instead. Similarly sugar is also your Enemy limits your intake of sugar and refined carbohydrates.
4-Avoid Skipping Breakfast
Never skip your breakfast because breakfast is the most important meal of the day." But, when you're dieting, it's especially true. Eating a healthy breakfast will speed up your metabolism and make it work harder. Even skipping one day of breakfast can slow your metabolism. Plus, when you eat a good breakfast, you're less likely to overeat at lunch.
5-Never Exercise with Empty Stomach
Never workout on an empty stomach it will turn your metabolism into a starvation state and slow down calorie burning. Take a quick healthy snack containing some protein and carbohydrate it will increase your energy levels for a quality workout.
6-Sufficient Sleep
Get the right amount of sleep helps because losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals. Lack of sleep also induces stress that in turn revs up the stress hormones.
7-Smaller but More Meals
A variety of hormonal changes occur after eating huge meals. By eating more frequent and smaller meals, the body's metabolic furnace is always running hot. This results in more fat and calories being burned throughout the day.
8-Meal Time
Take meals at consistent times, skip a meal or push a normal mealtime back by several hours the end result is that you eat more, gain weight and pack on belly fat. Eating the last meal before bed results in poor sleep and can cause heartburn. Your body burns calories while you sleep, so let it burn off fat and not the food you just ate before sleep.
9-Check Waist Size
Measure Your Waist. Also every 2 weeks. If you get stronger and eat healthy, your waist will go down fast. Your pants will start to feel loose. Get a measuring tape, wrap it around your waist, and check your girth. Do it while you're standing up, and make sure the tape measure is level. For the minimal effect on your health,
you want your waist size to be less than 35 inches if you're a woman and less than 40 inches if you're a man.
10-Stressing and Anxiety
Stressing and anxiety can cause the over-production of a certain hormone called cortisol, which encourages weight gain about the belly area. So try to keep your cool! Of course, ratcheting down the stress in your life is probably easier said than done. Replacing your daily commute with an hour on a meditation cushion may not be an option. That stress can even get WORSE with bad dieting; studies show that the stress caused by dieting can increase cortisol levels, making no change in belly fat even with calorie restriction.
11-Increase General Physical Activity
The more active you are, the more calories you burn. There are plenty of exciting and fun sports and recreational activities that you can add to your schedule that will help you lose those extra calories. Find some sports that you like or recreational activities such as hiking, that help you lose calories besides your regular workouts (lose stubborn belly fat). A lot of people are not able to burn tummy fat effectively, because they are very sedentary and 1-2 hours of exercise is not enough to produce results.
12-Short Bursts of Exercises
Besides healthy diet also try to take regular exercise because exercise also help a lot to burn excessive fat. Instead of all those crunches, do exercises that engage multiple muscle groups and work your cardiovascular system. Getting up and moving throughout the day by going for walks will also help. Best exercise to burn belly fat is lie down on floor join your feet then inhale your breath and lift your legs on 60 degree and after few minutes gets down your legs slowly on floor and exhale.
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