Belly fat is more than a cosmetic issue; it poses serious health risks. Having too much belly fat puts you at risk for heart disease, diabetes and even certain cancers.
While the fat that sits under the skin is called subcutaneous fat, visceral fat accumulates deep inside your abdomen and surrounds your organs. The good news is that you can lose stubborn belly fat by making some simple changes.
1. Hormones
If you’re eating the best diet possible, but still feel like cause of belly fat is accumulating, it could be a hormonal imbalance. Hormonal changes can lead to excess fat in the abdomen, especially as you age. The thyroid gland produces hormones that regulate metabolism. If this gland is underactive, your metabolism will slow and you may gain weight.
The sex hormone estrogen and the testosterone sex hormone in men affect your appetite-regulating hormone leptin. High levels of these hormones will reduce the amount of leptin you have and increase your appetite, making you feel hungrier. Low levels of these hormones, which can happen with aging or as a result of certain medical conditions, such as PCOS and polycystic ovary syndrome (PCOS) in women, will make you feel less full after meals.
Insufficient sleep and a poor quality diet also contribute to hormonal imbalances that cause belly fat. Lack of sleep increases cortisol levels, a stress hormone that promotes fat storage. High cortisol levels also interfere with insulin production, which can lead to blood sugar spikes that trigger hunger and cravings for high-fat foods, such as sweets and processed carbohydrates.
Changing your lifestyle habits to improve sleep, nutrition and exercise will help balance your hormones and promote belly fat loss. One simple change you can start with is avoiding sugary drinks, such as soda and juices. These beverages are loaded with calories and have a negative impact on your waistline.
2. Diet
The food you eat plays a major role in where your body stores fat. In general, a diet high in sugary foods and beverages contributes to belly fat, while processed or fried foods can lead to unhealthy weight gain. Certain hormones can affect the distribution of body fat, and sex hormones can influence how women store or lose fat in different areas.
Aerated drinks such as soda can cause bloating and stomach fat because they are rich in empty calories that your body cannot use. Moreover, they cause your body to produce excessive insulin and trigger fat storage. Sugar-sweetened beverages can also increase the risk of diabetes, thyroid problems and digestive disorders.
Adding more fruits and vegetables to your diet is a great way to cut back on sugar and improve your overall health. However, you should avoid consuming fruit juices that are made with added sugar, as they may be harmful to your health.
Commercially prepared pastries like bread, biscuits, namkeen and instant mix cake preparations contain high levels of sugar and fat, which can lead to excess belly fat. In addition, they are rich in trans fats, which are inflammatory and can increase the risk of heart disease and obesity. It is advisable to opt for homemade biscuits and bread instead of store-bought ones. These foods are high in sodium, too, which can lead to bloating and water retention.
3. Lack of Exercise
While some people develop belly fat due to genetics or pregnancy, the majority of the time, it’s caused by lifestyle factors such as a lack of physical activity. Visceral fat, which is a dangerous layer of padding that forms inside the abdominal wall and surrounds organs, increases your risk for heart disease, stroke, diabetes, and other health problems. A healthy diet and regular exercise can help you lose this type of fat and shrink your waistline.
To determine your body fat percentage, stand and place a tape measure around your bare abdomen just below your hipbones. The tape should fit tightly, but not push into your skin. Then, relax and breathe normally. Measure the width of your abdomen, and subtract your hip bone measurement from the number to get your waist-to-hip ratio (WHR). A WHR of 0.8 or higher indicates that you have excess belly fat.
Although it’s impossible to spot reduce, the first fat that goes away when you lose weight is usually the visceral variety, so getting active can be a good way to lose your belly bump. But if sweating in the gym or pounding on a treadmill isn’t your thing, try pairing your exercise with something you enjoy, like taking walks through a scenic park or walking laps of an air-conditioned mall while window shopping, swimming at lunchtime, or dancing to music at home.
4. Stress
Stress, or cortisol in excess, is the number one cause of unwanted belly fat. Cortisol is a hormone that is needed in small doses to help the body deal with threats, but when it becomes chronic, it can be harmful to your health and contribute to excess belly fat.
When your body is constantly releasing cortisol. Belly fat is also associated with a higher risk of cardiovascular disease and type 2 diabetes.
If you have a lot of belly fat, you might need to see a doctor for an evaluation. Sometimes underlying medical conditions, such as Polycystic Ovary Syndrome (PCOS), an underactive thyroid gland or metabolic syndrome can cause you to gain more belly fat than is healthy for you.
Conclusion
The best way to lose belly fat is a combination of eating a healthy, balanced diet, getting adequate sleep, exercising regularly and reducing your stress levels. Moderate exercise — which raises your heart rate for at least 30 minutes three times per week is the most effective way to combat hormonal imbalances that lead to excess belly fat. You can try activities such as walking, gardening and playing soccer or basketball with your kids. these exercises will build muscle and burn calories.