The belly is the front part of the human trunk below the ribs, containing the stomach and bowels. And belly fat is the accumulation of abdominal fat that results in increased waist size. Do you want to know how to get rid of your belly fat?
Having belly fat may cause different physical and psychological effects on a person, including feeling unhealthy, unfit, insecure, and depressed.
Some people are trying to reduce belly fat with the assistance of professionals. Some are undergoing strict diet plans and excessive workout to lose belly fat and maintain a flat belly.
What causes belly fat?
For you to be able to avoid building up belly fat, you must learn the common causes that make you gain it.
The most common cause of fat belly is consuming more calories than what your body burns. It can be due to the lifestyle of an individual. Eating a lot of sugary foods and drinks, high alcohol intake, and eating unhealthy food can cause belly fat.
Metabolism slows down as you age, and being inactive makes it harder for a person to lose weight or get rid of excess fat. A sedentary lifestyle can result in poor health. Gaining weight and being less active can lead to obesity, including abdominal obesity.
Stress can contribute to building up belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage.
Lack of sleep.
A recent study found that lack of sleep can cause abdominal fat in persons younger than 40 years old. Researchers found that those who slept less than five hours per night gained more abdominal fat than those who slept more than six hours per night. Lack of sleep may also lead to unhealthy eating that may cause abdominal fat.
Hereditary can also be a factor in gaining weight. Your genes can play a significant role in influencing your metabolism and the risk of developing obesity. Hormones and hormonal changes can affect belly fat accumulation.
How to get rid of belly fat?
We created a list of how to avoid and get rid of belly fat naturally.
1. High protein diet.
A high protein diet can help you lose your abdominal fat. Protein is essential when it comes to losing weight. It can promote fullness, reduce craving, and boost your metabolism.
You can incorporate protein foods into your diet. Good sources of proteins are eggs, meat, soy, seafood, and nuts.
2. Avoid sugary products.
It is best to avoid sugary products to lose your belly fat. Sugar contains fructose, which may cause obesity.
Limit drinking sodas and juices and eating sweets like cakes and donuts. A healthy and balanced diet can help you lose weight.
3. Reduce alcohol intake.
Heavy drinking may lead to a higher risk of obesity. Alcoholic drinks usually contain additional sugar, which contributes to gaining weight. It is also associated with increased risks of chronic diseases, including fatty liver disease, heart disease, ulcers, and type 2 diabetes.
4. Get enough sleep.
Sleep is vital to one’s overall health. Most people need between 7 to 9 hours of sleep. Getting proper sleep will give your body enough time to rest, heal, and recover.
Poor sleep can increase your appetite and craving for unhealthy food, causing you to gain weight.
5. Do cardio exercises.
People trying to lose weight and get rid of their belly fat should include exercise in their daily routines. Cardio exercises are very effective when improving health and burning calories. Studies show that it’s one of the most effective forms of exercise for reducing belly fat. Cardiovascular exercises and resistance training are also a good combination when losing weight.
There are a lot of health risks when a person starts to gain weight and build up belly fat. Losing weight is not easy and takes a lot of dedication. A healthy and balanced lifestyle can help you lose weight and maintain a healthy body.