If one of the resolutions you made was to lose belly fat, that means you have to make a multi-pronged attempt to do it. It requires more than just losing weight. Belly fat is different from other types of fat, subcutaneous fat, which is just below the skin. You can pinch an inch of subcutaneous fat. Belly fat is deep inside, crowding the organs. It contains certain proteins that can cause inflammation of organs like the stomach, intestines, liver, kidneys and even heart. It also makes getting a flat stomach nearly impossible, unless you make several lifestyle changes.
Eating healthier and a program of regular exercise can be a great way to start.
In order to lose any weight, you have to eat fewer calories than you consume. Once the deficit reaches 3500 calories, you’ll lose a pound. Some people start by exercising, thinking spot exercises can help them lose weight in a specific area, like the belly. The problem is that fat doesn’t come off just one area of the body and spot exercises may strengthen the muscles, but it won’t get rid of fat in a specific location. You’ll lose weight all over your body. When you combine eating healthy with exercise, it helps you lose weight faster.
The type of food you eat makes a difference.
Eating a low carbohydrate diet can help, especially if you focus on cutting out food with added sugar. Don’t forget about what you drink, either. Sugary drinks can be just as bad as a donut or other sweet treat. Eating a diet that’s higher in fiber is also good. There are two types of fiber, insoluble and soluble. Insoluble fiber helps prevent constipation and doesn’t digest. Soluble fiber turns to a gel, also providing an aid to fight constipation. It feeds the friendly bacteria, which in turn helps reduce the amount of belly fat you have. Fiber also slows sugar absorption, reducing the risk of insulin resistance, which can cause belly fat.
Mellow out and you’ll notice a difference.
Stress is a killer. It triggers the fight or flight response that causes hormones to prepare the body for both fighting and running. The hormones of stress, like cortisol, are linked to both an increased appetite and belly fat. Exercise helps burn off the hormones of stress, but you can’t always exercise when stress occurs. To avoid the accumulation of stress hormones, consider learning ways to mentally decompress, like controlled breathing or meditation.
- Drinking plenty of water, particularly before a meal, can help reduce both the amount you eat and belly fat. It can boost your energy, while flushing your system.
- The microbiome, the microbes that inhabit your body, can make a difference in whether you’re fat or thin. The bacteria fed by soluble fiber produces short-chain fatty acids that help you lose belly fat and lower the risk of developing it in the future.
- Don’t think that switching your cola or soda to a diet version that uses artificial sweeteners can help you avoid belly fat. A recent study showed that people who consumed these drinks had more belly fat than people who didn’t drink diet soft drinks.
- Get adequate sleep. Sleep is often neglected and burning the candle at both ends is often praised. However, lack of sleep can cause stress, which increases the chances of accumulating belly fat.
For more information, contact us today at Iron Fit San Antonio