There are many reasons why belly fat is a problem that affects all of us both physically and mentally. There is a misconception amongst people that belly fat is simply no aesthetically pleasing, but the truth is that there is much more to it than what meets the eye.
There are serious health issues that are linked to belly fat. Type 2 diabetes, heart disease, cancer, and sleep apnea are just a few of the extremely dangerous conditions that a person is at higher risk of experiencing if they have belly fat.
If you are a male and you find yourself measuring anything above forty inches in your abdomen or around thirty inches or more if you are a female, you can consider that to be classified as abdominal obesity.
Consulting with a doctor to get an accurate diagnosis is going to be ideal, but this gives you a good perception of what to expect depending on how much belly fat you can see in the mirror.
Now that we got that out of the way, it’s important that you understand the value and the urgency of getting rid of that belly fat. Every single day that you spend with that fat stored in your body, you are allowing illness to start gaining ground and momentum.
This is the reason why you need to start implementing strategies that will help burn that belly fat before it becomes more than just extra pounds on your body.
Belly fat is a serious danger
The dangers of belly fat are numerous in the health department, but they also do take their toll on your general mental health. When you have belly fat, you don’t feel confident to wear certain types of clothes or to wear revealing clothes at the beach.
You feel like your body needs to be covered up and your self-esteem takes a hit. This is never a good thing because it usually affects your entire life.
The physical dangers of belly fat include the dangerous conditions we mentioned earlier, with heart disease and diabetes being the most common. This is the reason why the issue needs to be handled as fast as possible, but you also need to maintain your health in the process.
Who does that area accumulate so much fat?
Have you ever seen a person who looks very skinny but they have a large waist that is covered in fat? This is a very common thing to see because this is one of the first locations where fat is going to be stored in the body.
Perhaps because it makes sense for our brain to target the core of our bodies in order to store as much of the fat we accumulate.
Back in the early days of mankind, it made sense that we needed this fat storage for long journeys, but modern men don’t need this because they are no longer walking for days and even weeks under the scorching sun, scavenging and trying to survive their journey.
Modern lifestyles allow us to be sedentary, but this takes a serious toll on our health.
With that said, there are some key factors that determine how much belly fat you accumulate and we are going to review them briefly:
Our genes are going to play an extremely important role in this process. If you know someone who is very muscular and stores fat evenly all over their body even when they eat junk food and barely exercise, this happens because their ancestors used to be very physically active.
On the other hand, people with massive belly fat around their belly and very little muscular definition are often part of a lineage of people who probably spent more time engaged in sedentary activities. The point is that we all inherit genes from past generations.
2. Hormonal changes
This affects both men and women equally and many of these hormonal imbalances can lead to a much higher level of belly fat accumulation. The biggest issue that is faced by most people is that many symptoms like increased hunger and a slower metabolism promote belly fat increase.
We live in a society that is experiencing more stress than ever before. This is happening because we are now engaged in such a fast-paced world that we hardly have time to get everything done on a daily basis. Stress leads to overeating and it also disturbs our metabolic rate.
4. Insufficient sleep
There are many things that keep people from getting sufficient sleep each night, but the damage that is done to the body and to the mind is extremely dangerous.
Belly fat accumulation is one of the many dangers that come from lack of sleep. This is why it is recommended that people get at least 7 to 8 hours of quality sleep per day.
5. Junk food and beverages
We all love a hot dog and a slice of pizza with a soft drink now and then, but we also know that this is going to be extremely harmful to our general health.
If you want belly fat fast, you will get it with fast food without a doubt. The trans-fat found in these foods and all kinds of processed foods is very harmful and contributes to belly fat buildups.
6. A sedentary life
When you start being very inactive in life, you will start to experience a lot of health issues. Belly fat accumulation is also encouraged by inactivity because your body is not burning any fat and soring everything that is not used for fuel.
Remember, the more you do physically, the more fuel the body needs, so the more fat it will burn to help you maintain your energy levels.
7. Alcoholic Beverages
Every sip of alcohol is turned into sugar that goes into the body and this sugar is then turned into belly fat. There are no advantages or benefits to drinking alcoholic beverages, so you might want to cut back on them if you want to be a healthier person.
Other causes include menopause, low protein diets, and harmful gut bacteria.
Six proven ways to get rid of that belly fat
1. Cut back on sugar
The half glucose and half fructose contents of sugar make it very hard for the body to metabolize it properly. It’s very easy for your liver to be overloaded with fructose and this forces the body to turn that excess fructose into fats that will go to your liver and your belly. Liquid sugars are just as harmful and even harder to assimilate.
There are many advantages to cutting back on your sugar intake and this is going to allow you to achieve optimal results. You will see a fast decrease in your belly fat by cutting sugars from your diet. Not all sugars are bad and consulting with a good nutritionist might also be a good idea.
2. Cut back on the carbs
The amount of carbs that you consume daily is going to have a very positive effect when trying to lose belly fat. There are studies that have shown proof that low-carb diets are going to help target belly fat fast and efficiently. If you can avoid candy, white bread, and other common carb-heavy foods, you will start to see amazing results.
3. Increase your protein intake
This is considered to be the most beneficial change in any type of diet when you are looking to get rid of fat. Protein is the ultimate fuel for the body. The higher the quality of the protein you consume, the more the body burns unhealthy fats from your belly. Make sure to eat lots of protein-heavy vegetables as well as chicken breasts and fish.
4. Eat more fiber
The more soluble and viscous fibers are, the more they will help get rid of that extra belly fat. Around 8 to 10 grams of fiber per day is going to be very helpful in the process of losing belly fat.
5. Track your food intake
You have probably seen the nutrition facts labels on the food your purchase and they are extremely useful once you start to track your nutrient intake. Measuring high protein diets with low carb and low sugar intake requires that you learn to count your nutrients for every meal you consume.
6. Exercise often
The benefits of exercise are worthy of an entire book and not just an article on how to burn belly fat, but the important thing is that you understand that belly fat is not burned by doing crunches.
There is no such thing as post reduction, but your body will become a fat burning machine if you stimulate it with exercise. Running, jumping rope, riding bicycles and swimming are some of the activities that help you burn fat fast.
Great food options to burn belly fat fast
This is one of the greatest sources of protein that contains a huge amount of omega-3 fatty acids to help increase your metabolic rate and switch your body to fat burning mode.
All fruits are beneficial for this purpose, but some of them have a higher concentration of antioxidants, so you might want to get more blueberries, strawberries, and kiwi. Including other traditional fruits like apples, oranges, watermelons, and grapes is always a good call.
Nuts are generally good for the body, but the only one that is recommended for optimal results is the Almond nut with no additives.
4. Green vegetables
Spinach, kale, broccoli, and collard greens are all ideal for your diet if you want to get rid of belly fat fast.
Oatmeal is extremely beneficial and it helps you keep your hunger levels low. This is an ideal breakfast to have with some skimmed milk and a few fruits on a bowl.
6. Coconut oil and olive oil
Out of all the oils you could consume, these two are the most beneficial in every possible way. Adding either one to a salad is going to provide a very healthy meal.
Natural yogurt that contains probiotics is going to promote an optimal digestive performance and this is going to be extremely helpful when getting rid of belly fat.
Recommended super foods that melt belly fat away
This is one of the most delicious green vegetables that you could ever consume, but the best part about it is that it will help burn fat faster than most other vegetables.
This is an amazing superfood that is known for fighting bacteria, but it will only fight bad bacteria and leave the good bacteria in your digestive system. Garlic is best consumed raw, but if you feel the taste is too strong for you, the best thing to do is to cut it in very small pieces and add it to a salad.
This is the ultimate superfood in terms of taste and versatility in the kitchen. There are so many dishes and so many ways to eat avocados that you are never going to run out of recipes and ideas. This superfood is packed with omega 3 and 6 and they can be ideal for healthy smoothies too.
4. Apple cider vinegar
This is the most incredible liquid because of all the uses it has and how many people heal their bodies by consuming it. You can add apple cider vinegar to your salads and the belly fat burning benefits will be quite easy to notice.
5. Bell peppers
These are so tasty that you could literally eat one raw without anything else. Some people like to chop them up for their salads and they are great with olive oil too.
6. Final thoughts
Now that you have a better idea regarding the importance of reducing belly fat and the best ways to achieve this goal, you are going to be able to live a much happier and healthier life, with a stronger, leaner and more confident version of you, but most importantly, a healthier version of you.
Don’t forget that being consistent with your dietary habits and your exercise is going to determine how long you are able to keep that belly fat from accumulating again.