Unnecessary fat accumulation in the body is naturally a nuisance. It is the cause of unhealthy weight gain. Usually, in our body stubborn fat gets deposited in the belly area, thigh, waist, love handles, and hips. However, the most common area of fat deposition is the belly part. Belly fat is not only embarrassing for appearance but also is responsible for many diseases. 


Lose Belly Fat

 

Excess belly fat can increase the risk of heart attack, metabolic disorder, type 2 diabetes, colon cancer, asthma, breast cancer, high blood pressure, stroke, & some other heart diseases. It is necessary to curb extra fat from the belly. Here are some natural, easy, and effective ways to lose belly fat.


Causes of gaining belly fat

1. Too much sugar in food and beverages is the main reason. This occurs because of the high fructose content of added sugars. Foods like cakes, pastries, and candies are heavily sweetened with sugars. So if you can intake more sugar in your body then results in weight gain. Sodas and other sugary drinks make you to intake a huge amount of sugar in a short time.


2. Trans fat is present in high amounts in muffins, crackers, & baking mix. This is the unhealthiest fat. Trans fat causes inflammation. Inflammation can cause insulin resistance, abdominal fat gain, heart disease, & many metabolic disorders. So many packaged foods contain a high amount of trans fat.


3. Alcohol consumption in high amounts increases belly fat. Too much alcohol uptake is responsible for inflammation, liver disease, & other serious diseases. Alcohol represses fat burning and extra calories get partially deposited as belly fat.

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4. Stress is a major cause of weight gain. Cortisol is the “stress hormone” that is secreted from the adrenal gland. This is the hormone that is involved for mounting a stress response. Too much cortisol leads to weight gain, especially in the belly area.


5. Lack of sufficient sleep makes you gain more weight that may increase belly fat.


6. An imbalance in gut microflora promotes weight gain, especially around the waist. This imbalance also raises the risk of developing cancer, type 2 diabetes, heart disease, & other diseases.


7. Menopause is a very common factor in gaining belly fat. During menopause, estrogen level falls dramatically. This causes fat to get stored in the abdominal region.


A sedentary lifestyle is a common cause of increasing visceral fat. Obesity is now a serious concern as it may contribute to developing diabetes, cardiovascular disease, metabolic diseases etc.

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What are the ways to lose belly fat

Intake high-fiber diet

Diet must contain enough soluble fiber. They form a gel-like substance in stomach and help you to eat less. Some foods are effective such as avocado, Brussels sprouts, flaxseed, shirataki noodles, blackberry, & legumes.


To maintain a high-protein diet

High protein in diet stimulates the secretion of the fullness hormone PYY, which reduces appetite and enhances fullness. Protein increases our metabolic rate and protects muscle mass during weight loss. Try to include these foods in your diet- fish, egg, dairy, meat, whey protein, & beans.


Avoiding trans fat foods

Many packaged foods contain trans fat for increasing their shelf-life. Margarine, spreads, muffins, crackers, the baking mix should be avoided as much as possible. Of course, you should check the ingredients before buying.


Reducing alcohol intake

Moderate alcohol intake such as red wine reduces the risk of strokes and heart attack. But don’t take it in large amounts. Heavy intake of alcohol increases the risk of central obesity that means too much fat stored in the waist area.


Reduce your stress

You need to reduce your stress as cortisol is hugely responsible for weight gain, especially in the abdominal region. Stress causes overeating in many people & the extra calories get stored as belly fat.


Avoiding sugary foods

High fructose corn syrup is present in many processed foods like cakes, candies, sodas, & soft drinks. Fructose in high amounts causes fatty liver disease, obesity, heart disease, & type 2 diabetes. Frozen yogurt is a good choice instead of sugar-sweetened beverages.


Reducing refined carbohydrate

Reducing refined carb is a very effective way to lose belly fat. Less than 50 grams of carbs per day is helpful for reducing belly fat in obese people. It should be followed by women with polycystic ovary syndrome (PCOS) and people with a risk of type 2 diabetes.


You don’t need to maintain a strict low-carb diet. Just try to replace refined carbohydrates with unprocessed starchy carbohydrates. This simple habit will improve metabolic health & reduce belly fat.


Avoiding sugar-sweetened beverages

These beverages are packed with liquid fructose, which helps you to gain belly fat. Soda, sweet tea, punch, & alcohol mixers containing sugar should be avoided strictly if you want to lose belly fat.


Getting enough sleep

At least 7 hours of quality sleep is essential to maintain good health, also healthy weight. Sleep apnea, where breathing stops because of getting interrupted at night, can occur from an excessive amount of visceral fat.


Doing resistance training

Weight lifting or strength training is very beneficial for preserving and gaining lean muscle mass. People with fatty liver disease, prediabetes, type 2 diabetes can lose belly fat by performing resistance training (lift weight). Aerobic exercise & strength training in combination is very beneficial for reducing visceral fat in teenagers. Try to lead an active lifestyle.


Consuming fatty fish every week

Fatty fishes are rich in protein & omega-3 fatty acids. Omega-3 fatty acids significantly reduce abdominal and liver fat and protect from many diseases. You can take fish such as herring, salmon, mackerel, sardines, & anchovies.


Taking probiotics

Some probiotics help to lose belly fat. You can take from the Lactobacillus family such as Lactobacillus fermentum, Lactobacillus gasseri, & Lactobacillus amylovorus. They are available as supplements. Curd is a very good source of probiotics.


Avoiding fruit juices

you can try to take whole fruits rather than fruit juices. Packaged fruit juices usually contain a high amount of sugar (empty calories). Try to replace fruit juice with unsweetened iced tea, water, green tea, sparkling water with a wedge of lemon or lime. Green tea contains caffeine & antioxidant epigallocatechin gallate (EGCG) – both stimulate metabolism.

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