Belly fat: its causes and ways to reduce it


Belly fat is a very serious issue. One cannot live a healthy life if one has this fat. Fat may be useful for the body but too much of it is dangerous. It can lead to obesity. Diseases tend to come into the body when there is excessive fat. Here are given some of the causes of belly fat. Along with it are ways to reduce it.

Trans fat is extremely unhealthy

Eating fat is important for the body. But what’s more important is to know what fats are right for one’s body. Trans fat, for instance, is amongst the most unhealthy fats, which not only leads to belly fat but increases the overall body weight. Apart from that, it can also make one more prone to chronic illnesses such as cardiovascular diseases, diabetes, cancer, and more. Trans fat can be found in baked goods and packaged products.

So, in order to lose belly fat, one must cut down on foods that have a high trans fat content. Rather one should switch to whole grain products, that are rich in fiber and vegetables that have lots of nutrients and minerals.

Alcohol can lead to belly fat

When it comes to belly fat, alcohol consumption can be a contributing factor. Often, alcoholic drinks are called ’empty’ calories, meaning they only provide your body with calories, but no nutrients. That said, it can lead to greater visceral fat accumulation and a higher body mass index (BMI).

If one is looking to cut down on belly fat and if he or she an alcoholic, they must stop immediately or at least make an effort to stop gradually. According to the Centre for Disease Control and Prevention (CDC), women must only have one drink per day, while men can have two drinks per day or not have at all.

A sedentary lifestyle is more prone to belly fat

If one does not get on his or her feet and engage in some physical activity, losing belly fat is close to impossible. Regular workouts and exercises are what keeps one in shape and allow one to limit the fat storage around their waist. Even if it means indulging in short strolls, do it, since it is better than staying inactive.

One must resort to ab-centric workouts that are easy to do at home. But they should not go all in at one go. Rather, one must give their body some time to adjust and make sure he or she is consistent.

Sugary foods and drinks

One’s dietary habits can also influence their health and weight. If one consumes too much sugar, they have the risk of developing excess belly fat leading to ‘beer guts’. Given that sugary foods and drinks, refined carbs are hard to burn for energy, it gets stored as fats eventually.

The best way to curb sugar cravings is to eat healthy carbs, whole foods, drink lots of water, so as to feel full and satiated. One should resort to negative calorie foods that are healthy and great for your overall health.

Stress and lack of sleep

Studies have suggested that stress and anxiety can lead to cortisol hormone in the body, which in turn slows down your metabolism. With a reduced rate of metabolism, the chance of losing weight or belly fat falls drastically. Additionally, too little sleep can cause the cortisol to spike and also increase the cravings for high-calorie foods, causing weight gain, especially an increase in belly fat.

That said, it is extremely important to manage one’s stress levels. This is if one is looking to get rid of belly fat and maintain a healthy weight. Apart from that, one must resort to at least 7-8 hours of sleep daily.

Eating foods that are low in fiber causes belly fat

Fiber-rich foods are a must, especially when one wants to get rid of the visceral fat in the belly and flatten the stomach. A low fiber diet may not be able to curb one’s cravings or hunger for high-calorie foods, making one eat more than they should. Besides, if one does not have enough fiber in the body, they are likely to have issues with their digestive system.

A high-fiber diet contains foods such as whole grains, nuts, oats, green vegetables, beans, lentils, and hydrating fruits. Eating these foods will help one feel fuller, limiting the urge to feast on unhealthy foods.

Genes can also be a contributing factor

Genes can define a lot of what a person will look like, the kind of physical ailments one develops, and much more. Also, when it comes to belly fat, the genes could also be a possible cause for it. Research suggests that certain genes may influence the release and action of leptin, a hormone that plays an important role in weight management and appetite regulation. While more research is needed to confirm the same, genetics may determine where one’s body will store the fat, increasing the risk of belly fat. In this case, there is nothing that can be done. One may go to a doctor and consult him or her thereby getting ways and tips to keep the body weight in check.

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