Belly fat is also known as abdominal obesity, visceral fat, or central adiposity (commonly called “potbelly” or “beer belly”). It is the accumulation of abdominal fat that results in increased waist size. It is the condition when excessive fat around the stomach and abdomen builds up to the extent that it is very likely to harm one’s health. Everyone has some amount of fat around the belly, but large quantities can be harmful. People are likely to develop large amounts of visceral fat if they have diets high in processed or sugary foods. However, abdominal fat accumulation increases with age, especially in females. Belly fat is way more than a nuisance that makes your clothes feel too tight, and people with belly fat seem to suffer social stigmatization.
Abdominal obesity is linked with a high risk of heart diseases, hypertension, insulin resistance, and type 2 diabetes. Metabolic syndrome is associated with abdominal obesity, inflammation, insulin resistance and increases the risk of developing cardiovascular diseases.
What Causes Belly Fat?
(a) Calorie surplus
(c) Genes & Hormones
(d) Mental health & Medication
The following are specific natural ways to help get rid of belly fat.
Focus on low-calorie Foods
One of the most effective ways to lose belly fat is to eat fewer calories than the body burns. This will lead to fat loss throughout the body, including the abdomen. Also, low-calorie foods are often more nutritious than high-calorie foods. In addition, keeping a food diary or using an online food tracker or app can help monitor your calorie intake. In addition, food-tracking tools allow you to record your intake of protein, carb, fiber, and micronutrients.
Choose healthy Fats
Healthy high-fat foods are not something to shy away from. The body needs a certain amount of fat from diet to aid hormone function, memory, and the absorption of specific nutrients. Some fat is necessary for a healthful diet, but not all fat sources are equally beneficial. Saturated fats and trans fat (found in margarine and packaged foods) can harm the heart. They can also increase the risk of weight gain, and are closely linked with the development of visceral fat. Consuming healthy fats instead can help reduce belly fat. Healthy high-fat foods include: avocados, eggs, olives, fatty fish, nuts, chia seeds, etc
Develop a workout Routine
Weight gain can result from a sedentary lifestyle and eating more calories than you burn in a day. Exercising can lead to weight loss throughout the body, including around the belly. Aerobic exercise (cardio) such as walking, running, biking, etc., is an effective way to improve your health and burn calories. Anaerobic options like resistance training and weight-lifting are also tested and proven to help increase abdominal weight loss and healthy weight maintenance.
Cut back on Carbohydrates
Reducing carbohydrates (especially refined carbs) can be very beneficial to losing abdominal fat . These carbs include white bread, refined grains, sugary foods, and drinks. Unfortunately, they have poor nutritional value and are pretty high in calories.
Don’t drink too much alcohol
Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much as too much alcohol makes you gain belly fat. Observable studies have linked alcohol consumption to a significantly increased risk of developing abdominal obesity. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.
Don’t eat many sugary foods
A high sugar intake may increase visceral fat level by promoting insulin resistance and spurring inflammation throughout the body. It is essential to know that apart from refined sugar, even healthier sugars such as honey should be used moderately. It’s easy to consume high levels of sugars in drinks and beverages without knowing. Therefore always check the sugar content of drinks or beverages before consumption to stay healthy.
Eat more fruits and Veggies
Fruits and vegetables serve as low-calorie alternatives to refined carbohydrates. In addition, they provide healthy complex carbohydrates. Fruits and vegetables also add fiber to the diet. That fiber can help reduce the risk of type 2 diabetes, a condition linked with visceral fat accumulation.
Get plenty of restful sleep
Sleep is essential for many aspects of your health. Proper sleep is crucial for successful weight loss in general. Adults should sleep for 7 hours minimum at night. In addition to that, make sure you get sufficient quality sleep.