You can reduce a fat belly by changing your diet to include healthier foods and by increasing your daily physical activity. Read on to learn exactly what to do to reduce a fat belly.
Is A Fat Belly Unhealthy?
A fat stomach is unhealthy because it increases your risk for several health problems, including diabetes, high blood pressure, and cardiovascular disease. How quickly you lose belly fat depends on the amount of weight you need to lose.
For people with a BMI of 34 or less, a fat belly is regarded as an additional health risk.
Intra-abdominal fat, which is located in the stomach and abdomen (sometimes known as intra-abdominal fat or visceral fat), carries a greater health risk than lower body fat around the butt and thighs.
Abdominal fat has been linked to higher blood pressure, cholesterol levels, high blood sugar, insulin resistance syndrome (metabolic syndrome X), and heart disease in several studies.
Because of this, some experts believe that waist circumference and fat distribution are more important than actual weight in predicting future health risks.
What Causes A Fat Belly?
A fat belly is caused by taking in more calories than you burn. How many extra empty calories you take in each day makes a difference—eating too much junk food, for example, is worse than eating unhealthy foods that are nutritious.
As well as making healthy changes to your diet, the best way to reduce belly fat is with exercise because it speeds up your metabolism and helps you burn more calories. Walking, jogging, bicycling, and swimming are all great belly fat-reducing activities.
Men usually store fat around their middle (apple form), while women generally store it around the pelvic region, hips, butt, and thighs (pear shape).
How Fast Can I Lose Belly Fat?
How fast you lose belly fat depends mostly on how overweight you are. Once your BMI (body mass index) is less than 25, your health risks from being overweight will decrease as you lose weight. How long it takes to reach a specific goal is different for each person. How much belly fat you have can affect how fast you lose it.
Stress and Belly Fat
Stress, according to certain health studies, can induce abdominal fat. This is due to the fact that cortisol, a stress hormone, is produced and released in high amounts during stress.
Yale University researchers examined 60 women and found that the more stressed they were, the more fat was stored around their stomachs. As a result, it appears that any man or woman trying to lose belly fat will first need to manage their stress levels.
How to Prevent a Fat Belly?
If you have a tendency to accumulate fat around your waistline, the best approach to keep yourself healthy is to maintain a consistent weight. We suggest weight training to boost your metabolism 24/7. You will avoid the formation of any surplus fat by eating fewer calories than your calorie requirement and avoiding weight gain.
Pay special attention to these four aspects if you want to lose belly fat:
Your Diet Should Fit Your Lifestyle
The most successful type of calorie-restricted diet is one that you can live with: that is, a plan that allows you to lead your daily life while still eating normal meals in a conventional manner.
For example, rather than requiring you to eat specific “diet foods,” a diet program emphasizing family-friendly meals may be more convenient for you.
Lay Off The “Calorie-Dense” Foods
A reasonable calorie-controlled diet should include all meals as long as the overall calorie intake is appropriate. That said, some foods are high in calories per volume, which means a lot of calories are crammed into a little food. Pastries, ice cream, and candy bars are examples of calorie-dense foods because they're high in fat and carbs.
You may enjoy a few bites of calorie-dense food, but you'll consume 50 or 100 calories without getting much nutrition. An apple has fewer calories and more nutrients than processed food does. And while eating an apple takes many mouthfuls, you ingest only 80-90 calories.
Know How Many Calories You Need
On average, an adult consumes about 2500 kcal each day or approximately 100 calories every hour. During sleep, the rate may slow down to 60 and rise to 150 during typical everyday non-exercise activity.
To maintain your weight, calculate how many calories you need and use that information as a guideline for how much food you may have. To lose weight, cut your daily calorie requirement by 500 calories each day. This should result in a weekly loss of 1 pound.
Alternatively, you might wish to increase your physical activity levels in order to burn additional calories. Walking for an hour burns around 400 calories. High intensity cardio is great if you're more advanced.
Given that you consume no more calories than are required to maintain your weight, this walking routine should help you lose about one pound of body weight every nine days.
Control Your Calories
Controlling your calorie intake is the key to either achieving or maintaining a healthy weight and thus losing belly fat. This isn't to say that you should carry a calorie calculator with you everywhere you go.
However, keep track of the calories in your regular meals and snacks, as well as your calorie requirements. Keeping a food diary and practicing portion control is one of the most effective methods for improving calorie control.