Are you beyond frustrated to see your belly fat just refusing to go away?
Have you worked hard to get rid of that extra flab but with little success?
The problem with belly fat is it is easy to put on but really hard to lose. The pesky, visceral lump of fat around your lower tummy is disconcerting in many ways. The excess fat is responsible for secreting stress hormones like cortisol and inflammatory substances called cytokines that hamper the body’s production of insulin.
The secretion of cortisol isn’t necessarily undesirable, in fact it is important for human survival to keep the body functioning. However, in a state of constant stress, the human body continuously produces cortisol and that’s when it becomes counterproductive. As a result, you become more prone to obesity, type 2 diabetes, and heart disease among others.
What causes stubborn belly fat?
Your weight is largely dependent upon calories you consume and energy you burn through metabolic functions and physical activity. Sugary foods and beverages with more preservatives are the biggest contributors to body fat. Also, many studies have shown that trans fats are among the most unhealthy fats that are typically used for extending the shelf life of packaged foods. Trans fats, therefore, are strongly linked to increased belly fat. Besides a high-calorie diet, there are other crucial reasons that cause you to pile on excess belly fat such as heredity, stress, lack of exercise, and lifestyle issues. Aging is also a prominent factor for weight gain. As you age, your muscle mass decreases. The muscle mass is responsible for your body’s ability to burn calories. The loss of muscle mass makes it difficult for you to stay within a healthy weight range.
Types Of Belly Fats
There are 3 different types of belly fats, and each of them has a separate reason for clinging to your body.
- Intra-abdominal fat
The intra-abdominal fat is associated with your glucose and insulin metabolism. It is located inside the peritoneal cavity, packed in between internal organs and torso. Reducing this type of fat is important because apart from promoting the risk of cardiovascular disease and diabetes, it raises insulin levels, which promotes the growth of cancer cells.
- Visceral fat
Visceral fat is located near vital organs, including the liver, stomach, and intestines. It can also build up in the arteries. Visceral fat is sometimes referred to as “active fat” because it can actively increase the risk of serious health problems. According to Harvard Health, 10% of all body fat is visceral fat. It can cause serious health complications like an increase in insulin resistance. According to research, a retinol-binding protein that increases insulin resistance is secreted by this type of fat, which causes blood pressure to rise quickly. A 30-minute exercise routine each day can help you burn the visceral fat.
- Subcutaneous fat
It resides directly under the skin and is simple to get rid of as it burns quickly. Subcutaneous fat, however, serves 2 important functions: acting as a cushion for the rest of your body and to supply the skin with oxygen through its blood vessels. Engaging in moderate cardio for 30 to 60 minutes on most days will help you reduce subcutaneous fat.
5 Ways To Lose Belly Fat Faster
1- Incorporate more HIIT workouts into your routine
When it comes to getting rid of belly fat, High-Intensity Interval Training (HIIT) is a workout that is extremely effective. It is even more effective than traditional cardio. HIIT strengthens your core muscles, builds flatter abs, and improves posture. In a typical HIIT routine, you exert maximum effort through quick, intense bursts of exercise followed by short recovery periods. These intervals get your heart rate up and burn more fat and calories in less time. As per a recent study report, HIIT improves insulin sensitivity by anywhere from 23-58%, which is crucial for boosting fat loss.
2- Eat plenty of proteins, fibers, and micronutrients
Protein, fiber, and micronutrients (vitamins & minerals) are essential components of a healthy and successful fat loss diet. A diet rich in protein boosts metabolism, reduces appetite and changes several weight-regulating hormones. By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones. Some excellent sources of protein are salmon, yogurt, beans, and eggs. Fibers also help you stay full and promote digestive health. It is recommended you should take 14 grams of fiber for every 1000 calories. Micronutrients (aka Vitamins & Minerals) come in “micro” amounts from our diet.
3- Maintain an optimum calorie deficit regime
When you are dieting for fat loss, you should lose it as quickly as possible while preserving your muscles. So how large be the calorie deficit you should incorporate before you start experiencing hunger, cravings, and muscle loss. A research was conducted by the scientists at the University of Jyvaskyla, where they segregated athletes into two groups – 12% calorie deficit and 24% calorie deficit. After 4 weeks, the 12% deficit group lost very little fat and muscle and the 24% deficit group lost an average of 4 pounds of fat and very little muscle.
Cryolipolysis is one of the most effective methods for shedding excess stubborn belly fat. In this method, fat cells are tackled by means of a cold treatment. It is a safe and reliable technique that requires neither an operation nor an anesthetic, unlike liposuction. Coolsculpting is a widely known method of Cryolipolysis that freezes cool fat cells until they crystallize. The body then gradually disposes of the fat cells in a natural manner. The treatment takes 35 minutes to an hour, but it may not show immediate visible effects. It could take a few weeks to notice the results. This technique has also been found to reduce up to 20 to 25% of the fat in the target area.
5. Get enough sleep
An inappropriate sleep affects your weight. A study conducted by the American Journal of Clinical Nutrition found that when people can’t sleep properly, their late-night snacking gets increased, and they are more likely to choose high-carb snacks. Sleep can be viewed as a nutrition for the brain. Getting less than the optimal level of sleep hours, your body will react in ways which will be detrimental. The fact is less than 7 hours of sleep per night can reduce and undo the benefits of dieting. In such a situation, your body’s ability to properly use insulin becomes completely disrupted.
The excess belly fat might be bothering you, but it isn’t impossible to get rid of. Though every exercise, diet, or pill might not be a one-point formula for everyone, experimenting and being patient with these tips will help you greatly.