Learn how to lose belly fat and what you should do to let that belly fat melt away. Reducing belly fat is very important as it will help you to lead a healthy lifestyle. Plus, if you are someone who is aiming to get some abs, then you need to know the proper way of how to get rid of belly fat.
This is because if you research well on this topic, you will see many different ways of how to lose belly fat. However, the best way to lose belly fat is something that you should know. Therefore, to learn more about it, read this blog on the ways to lose belly fat.
About Belly Fat
Belly fat is known to be a term that refers to fat that accumulates around the middle of the body. Belly fat can be categorized into two types. This includes subcutaneous fat and visceral fat.
Subcutaneous Fat
This fat is the kind of fat can be felt by pinching the extra skin and tissue around the middle. It can make the belly appear soft and round and can cause clothes to feel tighter.
Visceral Fat
This is the fat that builds up deep within the abdomen. It surrounds the organs like the stomach, liver, and intestines. The visceral fat is considered to be more dangerous to health than subcutaneous fat.
What Can Too Much Belly Fat Do?
A high amount of belly fat can bring in a lot of problems. These are as listed below:
- High blood pressure
- High blood sugar and diabetes
- Heart disease
- Certain cancers
- Stroke
- Fatty liver
- Early death from any cause
Therefore, in order to reduce the effects of belly fat, make sure you diet and exercise. These are the best ways to prevent the buildup of visceral fat. Along with it, certain medications, such as some antidepressants, diabetes drugs, steroids, and epilepsy medicines, can also cause weight gain.
What Causes Belly Fat?
There are many reasons on why belly fat occurs. Below given are certain causes that will let you know why you should prioritise on how to lose belly fat.
Poor Diet
When a person consumes more calories than they expend for a period of time, then, it can cause weight and an increase in fat storage. As a result, this kind of a diet can contain a lot of high calorie. However, low nutrient foods can increase a person’s risk of weight gain and belly fat levels.
Fats are known to have the highest level of calories per gram and, as a result, it can increase a person’s caloric intake quickly. Plus, high-sugar and processed foods are common causes of weight gain and obesity and can also slow a person’s metabolism, hindering fat loss efforts.
Trans fats, in particular, can cause inflammation and it may also lead to obesity. Trans fats are known to contain in many foods. This includes fast food and baked goods like muffins and crackers. The American Heart Association recommends replacing trans fats with healthy whole-grain foods, monounsaturated fats, and polyunsaturated fats.
Lack of Exercise
The second key part of the energy in, energy out equation is a person’s physical activity levels. A lack of physical activity is a primary risk factor for obesity and increases in body fat percentage.
Plus, increasing weight and physical inactivity can also make it harder for a person to start exercising. When a person burns fewer calories through activity than they consume, the body stores this excess as fat.
Too Much Alcohol
Consuming excess alcohol can cause various health problems. This includes liver disease and inflammation. Furthermore, research into alcohol consumption and obesity found that higher alcohol consumption is linked to higher visceral fat levels. This is done regardless of a person’s body mass index (BMI) or other markers. Plus, researchers found no discernable link between alcohol intake and subcutaneous fat levels.
Stress
A steroid hormone known as cortisol helps the body control and deal with stress. When a person is in a dangerous or high-pressure situation, their body releases cortisol. This, on a large scale, goes into impacting their metabolism. People often reach for food for comfort when they feel stressed. Cortisol causes those excess calories to remain around the belly and other body areas for later use.
Genetics
There is some evidence that a person’s genes can play a part in whether they become of higher weight. Scientists also think that genes can influence behavior, metabolism, and the risk of developing obesity-related diseases. Along with it, environmental factors and behavior also affect the likelihood of people becoming of higher weight.
Poor sleep
Research also shows that shorter average sleep durations are linked with increased visceral body fat. Short durations of sleep are linked to an increase in food intake. This may play a part in the development of abdominal fat. Not getting enough good sleep also may potentially lead to unhealthy eating behaviors. This can lead to emotional eating.
Smoking
People who smoke tend to have a lower BMI than nonsmokers. However, research shows that despite this general trend of lower body fat, smokers typically have higher levels of visceral abdominal fat than nonsmokers.
Best Exercise to Lose Belly Fat
Now that you have decided on how to lose belly fat, get to know the best exercises. This will help you on how to lose belly fat. Thus, get started to know all about these exercises which will help you know on how to lose belly fat.
Burpees – How to Lose Belly Fat
Burpees are defined to be a simple move that work the whole body and do not require any equipment. They can be done anywhere. One burpee works on your back, arms, chest, legs, and glutes, which results in a big energy expenditure and leads to fat loss.
How to do it?
- Stand with your feet shoulder-width apart.
- Squat to the ground and place your hands on the floor. Throw your feet behind you.
- Stay in this plank position, with your chest and thighs facing the ground.
- Jump your feet back to your hands and stand up, making sure you jump with your hands above your head when you stand.
- Do three rounds of 8 to 12 burpees. It is important to try and maintain the same speed when performing burpees to obtain best results. Make sure you rest for 1 minute between rounds.
Bicycle Crunch – How to Lose Belly Fat
The bicycle crunch is defined to be a type of ab exercise that combines torso and hip flexion with rotation of the torso to strengthen the abdominal muscles.
How to do it?
- Lie down on your back.
- Raise your legs with your lower back pressed against the floor.
- Simulate that you are pedaling a bike in the air.
- When your right knee is close to your abdomen, reach for it with your left elbow, making sure you keep your hands behind your head. Repeat with the left knee and right elbow.
- For best results, do 30 reps of each side for four rounds, with a one-minute rest in between rounds. Ensure your spine is straight to prevent injury.
Cross-Body Mountain Climber – How to Lose Belly Fat
The cross-body mountain climber is defined to be a high-intensity move that raises heart rate, burns fat, and strengthens abdominal muscles, all which help with muscle toning.
How to do it?
- Place your hands on the ground.
- Place your weight on your tip-toes, keeping your body still and in a plank position.
- Bring one knee forward and to the opposite side (e.g., left knee under to your right side), and alternate legs.
- You can perform this exercise, alternating knees continuously for one minute, for four rounds total. Rest for 30 seconds between rounds.
Plank – How to Lose Belly Fat
The isometric plank position is known to be very efficient in helping you lose belly fat and tone your abdominal muscles. This is because the muscles are actively working to hold you in position.
How to do it?
- Place your two hands shoulder-width apart on the floor.
- Place your feet behind you on the floor, slightly separated but parallel to each other, ensuring your body weight is equally distributed on these four points.
- Keep your back aligned without raising your hips.
- Hold your body in this position for 30 seconds or for the maximum amount of time that you can.
Reverse Crunch – How to Lose Belly Fat
If you get into doing the reverse crunch, then make sure you can tone the muscles of the lower part of the stomach and shape your waist.
How to do it?
- Lie on your back and with your legs stretched out;
- Place your hands palms down on the floor, next to your body;
- Bend your knees and raise your hips from the floor, bringing your knees towards your chin;
- Stretch your legs and lower them without placing your feet on the floor.
- For this exercise to be effective, complete 30 repetitions, or as many as you can, in four rounds.
Conclusion
Thus, this is what you should know on how to lose belly fat. This will let you know all you need on how to lose belly fat. Therefore, employ these thoroughly into your routine today.
FAQs
Is it important to know how to lose belly fat?
Ans: Yes. It is important to know how to lose belly fat.
Can I lose belly fat in three days?
Ans: No. You cannot.
Is belly fat dangerous for health?
Ans: Yes. It is dangerous for health.
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