Most of us want to lose fat from one part of the body and that’s the belly area. It is said that the belly fat is the first to accumulate. It is also the last to leave when you are trying to lose extra weight from your body. Therefore, most of the people find it difficult to get rid of belly fat.
Some core exercises help to reduce belly fat, but, some proven methods can help to get rid of belly fat.
It is important to know that there is not an exact food or exercise that will melt the belly fat only. American Council on Exercise clear this out further. As per them the idea of spot reduction to burn fat only from a specific area of a body is a myth.
There are several studies and research that can help you to burn belly fat but in the long run.
How is Belly fat different?
Belly fat is quite different from other types of body fat. Understanding this difference will help us to get rid of it faster. Belly fat is of two types:
- Visceral fat is the “hard” fat that resides inside our abdomen and envelopes our organs. This kind of fat is mainly responsible for the “beer belly”.
- Subcutaneous fat is the “soft” fat that can be found in the layer just below the skin surface.
Renowned cardiologist and weight-loss expert Luiza Petre, MD, says that visceral fat is more dangerous. It can be more harmful for health than the subcutaneous fat. But as we grow older we tend to accumulate more visceral fat.
A study from National Institutes of Health says that an indication of excess visceral fat is when their waist circumference is over 40 inches for men and 35 inches for women.
The process to lose Belly fat
The first thing to know in this process is to know that weight loss is a systemic process. It means that fat burning takes place at an equal rate on all body parts and the body does not burn fat from just one area before another area.
We should also learn how the fat tissues are distributed in the body. Men tend to accumulate more fat in the belly area whereas the women tend to store around hips and things.
When weight loss is done successfully, it is, therefore, more evident in these areas. It is important to note that Visceral fat is more easily processed by the body in need of energy and so when we exercise, this kind of fat it fast to go. The soft fat around thighs and hips so takes a long time to leave.
You can use the below tips with a combination of calorie-deficit diet and see a visible difference in your belly fat.
Can you lose Belly Fat fast?
You can lose belly fat fast, but it will all depend on your calorie deficit. You will need to burn more calories than you consume and then you will start losing weight and in turn your belly fat.
Lose those extra fats
According to the Mayo Clinic, most adults can easily create a calorie deficit of 500 to 1000 calories per day. Going by this method, you can easily lose 1 to 2 pounds of weight in just one week.
Limit to calorie deficit
As per Harvard Health Publishing the calorie deficit limit for men and women should not be more than 1500 and 1200 respectively. If you are looking to calculate your calories for weight loss, you can download the Daily Diet for Weight Loss App and get important tips and methods to achieve your goal.
The Right Way to Lose Belly Fat
Do not fall prey to methods that claim to reduce belly fat or make six-pack abs in a few days. They will do more harm than good. Things that will work to trim your belly fat are discussed below:
Some researches have even linked stress with belly fat. According to Dr. Petre, the accumulation of visceral fat also depends on the Cortisol level.
Higher the cortisol level in the body, the more is the fat deposition and increase in the growth of fat cells in your body. It is difficult to avoid stressful situations in everyday life, but we can control over response to these situations. This can also help to reduce the effect of cortisol in the body.
Follow the Mediterranean diet
According to Dr. Petre, low-carb diets are better than low-fat diets to reduce visceral fat. Journal of Hepatology published a study that said that low-carb Mediterranean dist is more effective in reducing belly fat as compared to any low-fat diet.
Fat is an important nutrient of our diet but you should know the type of fat that is good for the body.
The Mediterranean diet suggests that we avoid saturated fats that are found in full-fat dairy products, processed foods, fatty meats, etc and prefer unsaturated fats like olive oil and avocado.
This diet also advises consuming whole grains than refined carbs like rice, chips, sweetened drinks, etc. Refined carbs cause a sudden rise in blood sugar and increase triglycerides that are responsible for the storage of fat around the waist area.
Consume More Fiber
According to a renowned dietitian Ilana Muhlstein, RD, cruciferous vegetables like cabbage, cauliflower, Brussels sprouts, etc are high in fiber and low in calories.
So these can be a good food to curb belly fat. When we eat more fiber out body feels full for a longer time and this, in general, is good for weight loss.
Soluble fiber which is found in flax seeds, oranges, and many vegetables is also helpful in removing belly fat.
The simple way to do is to eat a variety of vegetables each day. Combining some exercise with a low-carb, high-fiber diet especially works for curing belly fat.
Intermittent fasting is one of the best ways to burn your subcutaneous fat. The best ratio to achieve the goal quickly is 18:4 for first three weeks and then 16:8 for next three months to maintain or reduce fat further.
High-Intensity Interval Training (HIIT)
If you turn to exercises to flatten your tummy. Do not start with crunches or core strengthening exercises directly. Exercises for the abdomen will tighten the muscles and the abdomen might look better but are not much helpful to cut the belly fat.
All such exercises won’t have the same effect on belly fat. A study published in Mayo Clinic Proceedings suggested that high-intensity interval training helps to trim belly fat more than other kinds of training.
The study concluded that people following HIIT lost more fat from their waist. As compared to this those who did moderate-intensity exercises like cycling and brisk walking lost less fat from the same area.
Another research lays great emphasis on good night sleep. The study found that those who had a sleep of 7 to 8 hours a day accumulated less visceral fat. This is as compared to those who slept significantly too less or too more.
Cortisol, which is a stress hormone, released by our body when we are short on sleep, is another culprit. It commands our body to store fat in the belly area. It also increases hunger and affects metabolism negatively.
Stay Motivated and Committed
Dr. Petre says that there are many factors involved in fighting with rigid belly fat. So, we have to stay committed to our goal and motivated even if the results are not seen right away.
Go for a diet plan that ensures whole foods. Fiber combined with some exercise and de-stress plan to see your belly fat reducing away. A little motivation and commitment can help you push your genetics. This will also help you to leave bad habit to see your waistline in perfect shape.