Have you ever do any research on how to lose belly fat? Maybe when you start looking in the mirror and wondered if your fat without actually looking fat?
I mean… literally like sometimes you can have belly or sometimes you can just have distended.
Not only that, but you also start to be confused about whether you’re fat or you’re just bloated so the reason could be visceral fat there and people that are seemingly lean that have big bellies because they have a lot of visceral fat.
I am here, with my best effort to collect all the information that I think is important for you guys to think and consider.
Table of Contents
What is belly fat?
Belly fat is much substantial concern for males and females. It’s an indication of your general health and wellness.
So, if I have belly fat, it means I am not healthy?
Well, I would say, it is highly recommended that you need to take care of your diet and start exercising are the keys to how to lose belly fat.
Around our midriffs contains two different types of fats. The first one is the fat under your skin that is distributed all over your body is called subcutaneous fat. The pancreas, liver, and intestines which are our vital organs are surrounded by the other type of fat, it is called visceral fat.
Here is the picture below to show where are these two are located.
If we compare these two fats, the one that is most metabolically active is visceral fat. The storage can be increased significantly by the stress hormone cortisol.
Not only that,
But it also has a good relationship with metabolic diseases, inflammation, and insulin resistance. It happens naturally, even then for you who have a normal BMI.
It is scary? Yeah! However, even though it is linked to our health, it is not difficult to shift this fat compared to another one.
Remember everyone, the sign of having several chronic diseases such as heart disease and type two diabetes also can be found by having belly fat. Thus, getting rid of belly fat is not only to reach a good shape, it is also put you in a healthy life.
I assume, everybody seems to think about how to lose belly fat, I want to get rid of them now. We are slowly getting into it. One more thing below before we get to the main point.
What causes belly fat?
1. Foods and beverages
It’s important to understand that you cannot get your calories from liquid sources.
This is not a good way to do it. Why?
It’s not going to fill you up. It also causes the problem because it could make up 30-40% of your calories for the day.
One study investigated on overweight and obese people that they consumed 25% of the calories from fructose-sweetened beverages for 10 weeks. The results showed a decrease in insulin sensitivity and increase belly fat because the food and beverage contain sugar.
When you eat a lot of added sugar, it causes the heavy load on the liver, as well as fructose, which will increase then will convert it to fat.
How to lose belly fat then?
Nothing is better than water, healthy, and no additional effect that will harm your body.
Not enough fiber also will cause belly fat.
Having adequate fiber is one of the ways how to lose belly fat. It is essential because it will make you feel full, satisfy, and make your hormones at a stable level and decrease calorie absorption from food.
The previous study conducted a research on 1,114 both men and women able to reduce abdominal fat by consuming enough fiber. It concluded that consuming extra 10-gram soluble fiber could decrease fat accumulation in belly.
A lot of times you’re hearing don’t eat much protein keep it moderate. Well, NO!
Obtaining sufficient nutritional healthy needs protein as it is really important in protecting weight gain. The meals with high protein make you feel complete as well as satisfied. Not only that, but it also boosts your metabolic resulting in a spontaneous decrease in calorie consumption
It is highly recommended that people who take the greatest quantity of healthy protein are the least most likely to have excess belly fat.
Beside that, low protein consumes may cause hunger and belly fat gain. It may also increase the hunger hormone neuropeptide.
2. Packaged Fruit Juice
It is easier to drink from a package fruit juice compared to make it on your own. Nothing is easy when we talk about better quality.
Honestly, a lot of times we don’t think about fruit juice can drive our insulin resistance and promote belly fat gain.
The problem with fruit juice contains extremely high in fructose Maybe some of you are thinking out there…
So what’s the problem with that? I read that it’s a natural sugar.
YES, it’s a natural sugar. BUT WAIT… is it a natural sugar?
The problem is the sugar content in it needs to be processed through the liver first. Anytime your body takes in sugar in the form of fructose, your liver has to go to work to process and after that, your body starts storage sugar in the form of glycogen in your liver and your muscle.
Then what’s the problem?
When you have got enough in storage your body, this additional storage has to turn it to fat. It goes through the liver and as a result when your body gets full of glycogen. When all the storages are full, your liver will understand this fructose as something different. Therefore, the rest of the body going to convert it to fat. I hope you get it.
Also, another problem with this type of fruit juice, it makes you feel thirsty. After consuming the first package, you tend to consume the second, third, and so on.
Think about drinking package fruit juice, think about the goal, it is against the way on how to lose belly fat.
Consuming alcohol is a favorite pastime for humans, both socially as well as culturally.
The issue with alcohol is required to confirm by the liver. As we know, the main job of your liver is to act as the “filter” for any foreign substances that enter your body, like alcohol.
Consume more alcohol can lead to alcoholic fatty liver. This can damage your liver affecting the way your body metabolizes and stores carbohydrates and fats. As a result, it makes you difficult to lose weight as it will change the path of energy restoration in your body.
One study found that people who consumed more than three drinks of alcohol per day caused excess belly fat compared to those who consumed less alcohol.
4. Trans fat and bad oils
What did the food industry do in the last few years? They produce Trans fats (hydrogenated oils).
This type of fat is horrible.
It causes just insane amounts of inflammation insulin because it’s inflammatory to the body. The fact that is you’re going to have massive problems because it is difficult to burn.
Hydrogenated oils (trans fat) would increase the size of belly fat, it is not just adding new fat but also moving the fat from other areas to belly
These dietary trans fatty acids are associated with an increased risk of cardiovascular disease which we know and have been implicated in the incidence of obesity and type 2 diabetes mellitus.
5. Less active and low quality sleep
Move… move… and move!!
This sounds like it’s forcing you to move, I mean to be active. If you’re not moving your body’s, there is no way you would your fats.
Here’s what the research found, the group that watched more TV (couch potato) had almost twice the risk of severe abdominal obesity compared to the group that watches less TV.
Not only that, the sleep playing role to decrease belly fat. Thus, the bad quality and short time of sleep lead to an increase in abdominal fat. Therefore, it will lead to unhealthy eating behaviors like emotional eating.
There’s study was conducted on 68,000 women for 16 years. By having sleep around 5 hours or less tend to gain 15 kg compared to who slept at least 7 hours.
Tips help you to lose belly fat
1. Avoid the snacks in between your meals.
It will increase your calorie intake. Some of you who purposely calculate the calories you will be consuming, by having snacks in between especially with a high amount of calories, it will be just wasting of time.
2. Avoid sugary foods or high-fat foods like fast food or any sweet thing.
If you want to lose belly fat but if one day you feel you want to eat sweet things or you want to add sugar to favourite drink, in this case, change it to honey but not with lots of sugar-free calories.
3. 10 to 20-minute abdominal workouts every day for at least two weeks and above will give you a great result.
I would highly recommend you to check the size of your waistline before you start a diet. By doing this, you could prove that it is working.
I prefer to do a workout in the morning before having breakfast. Why? That’s when you can burn the fat under your skin. You could also do it in the evening, but I would suggest, before having your meal.
Here are some exercises that I recommend you guys to do.
How to lose belly fat with these great exercises?
1. Get abs in two challenge
I am more into about, within two weeks or even a few days, you will start to feel something change on your belly. Don’t worry if you are still in doubt about how to lose belly fat within two weeks?
It contains a series of exercises where I think, it is a bit challenging especially for those who are doing it for the first time. Also, you could always repeat them for the second time to get better results.
2. The 7 best abs exercises
Within around 9-min duration, you would do seven best exercises to get abs. 30 mins for each exercise and two rounds. To complete the series, a bonus exercise at the end.
This exercise has no break in between, however, you could always add around 5-10 mins break if it is too hard. You will feel the burn.
3. Flat stomach workout – 1 week
Again, one week. Is this all I need to do to how to lose belly fat? You’re kidding me! Well, NO! You will see it.
There will be around 20 exercises where 8 of them should be done two rounds, and 30 seconds break for every 4 exercises. Let’s do this!
4. Intense lower abs
Who is annoying with your low belly fat? This lower belly fat is the most difficult one to lose. Agreed! If you
1 set of giant exercises where it contains 8 types and each of them for a 60-second with no break! It is also combined with 4 types of exercises for a 30-second. It is totally fine for you guys to add a break in between.
I hope you will reach your goal with the video above as one of the ways how to lose belly fat.
The bottom line
For maximum impact, it always best to pay and take into consideration what you eat. Good luck everyone!
“The reason I exercise is for the quality of life I enjoy” – Kenneth H.
If you enjoyed this article all you need to know about how to lose belly fat or have any questions, please leave them in the comment section below.