Many people spend countless hours and billions of dollars trying to get rid of belly fat. This type of fat, known as visceral fat, accumulates deep within the abdominal cavity and can increase the risk for health problems.
The good news is that there are ways to lose belly fat, and it usually involves making several small changes over time. Start by eliminating sugary drinks, such as sodas and juices, and adding regular abdominal exercises.
Exercise
Exercise is important for all types of fat loss, but it’s especially crucial when trying to lose belly fat. “Visceral fat,” the type that clings to the abdominal muscles, is linked to heart disease and other health problems. In fact, even thin people with a healthy weight may have too much visceral fat if they don’t exercise.
The best exercises to burn stomach fat include crunches and variations like bicycle crunches and semi-circle crunches. These are done lying down on the floor with the knees bent. They are kickstarted with ten counts for beginners and gradually increased.
Other good belly fat-burning exercises include planks, squats and burpees. You can also try cycling, which increases the heart rate and burns calories. It also improves the strength of the shoulders, back and arms. You can also do lateral medicine ball slams, which work the obliques. These exercises can be done anywhere with minimal equipment.
Diet
While doing crunches and planks is a great start, losing belly fat requires a more well-rounded approach. You need to cut calories and increase your intake of healthy foods, such as nutrient-rich leafy greens, high-protein fish and nuts, berries, whole grains and soluble fiber, found in oats, barley, peas and beans.
Excessive fat accumulation can lead to metabolic syndrome, heart disease, fatty liver disease and sleep apnea, among other health problems. Hormones, including insulin, ghrelin and leptin, impact appetite and food choices. Eating chemically altered foods, yo-yo dieting and stress may also interfere with appetite regulation.
Belly fat, also called visceral fat, accumulates deep inside the abdomen, surrounding vital organs. This type of fat can actually be more dangerous than subcutaneous fat that lies just below the skin. Studies show that a large waistline increases the risk of heart disease, diabetes and high blood pressure. A trimmer waistline lowers the risk of these conditions and can help you live longer.
Stress management
Stress causes your body to release the hormone cortisol, which increases belly fat. You can do many things to reduce your stress, such as eating foods that are rich in B vitamins, taking a hot bath or spending time outdoors. It’s also important to get enough sleep. Studies show that adults who get less than six hours of sleep have more visceral fat.
Another way to decrease belly fat is to avoid junk food. Junk food is high in calories and can cause a spike in insulin levels. This leads to increased fat storage and a metabolic imbalance, which can lead to diabetes and heart disease.
Managing a stress belly takes time, but it is possible to achieve with healthy lifestyle habits. A combination of diet, exercise, stress management techniques and sufficient sleep will help you lose belly fat. The key is to make sustainable changes and stick with them. In time, you’ll see results!
Sleep
Getting a good night’s sleep and rest can help you lose belly fat. The reason for this is that belly fat increases the likelihood of developing obstructive sleep apnea which can lead to high blood pressure, stroke and heart disease. It also makes you more susceptible to fatty and sugary foods and can cause you to eat more than you need.
Research shows that short sleep duration and poor sleep quality hampers fat loss during calorie restriction. It does so by increasing hunger, appetite and metabolic and endocrine functions such as glucose metabolism and insulin sensitivity.
It’s a good idea to avoid eating too close to bedtime because the levels of adenosine, the brain’s sleep-promoting chemical, will be at their highest. Also, you should make sure your bedroom is completely dark as exposure to light at night can impede the production of melatonin and reduce your ability to fall asleep. Aim to get a minimum of 6 to 7 hours of sleep every night.
