By Arthur A. Burley People gain belly fat for many reasons, including poor nutrition, inactivity, stress, and lack of exercise. Improve nutrition, increase activity, and make lifestyle changes that will help can all be helpful.
The abdominal fat is also known as belly fat. There are two types:
- Visceral – This fat surrounds an individual’s organs.
- Subcutaneous – This refers to fat under the skin.
Visceral fat can cause more health problems than subcutaneous fat.
It is possible to make lifestyle and dietary adjustments to lose belly fat.
Why are belly fats dangerous?
Obesity is one of the most common causes of major illnesses.
The risk of developing:
- Heart disease
- Heart attacks
- High blood pressure
- Stroke
- Type 2 Diabetes
- Asthma
- Breast Cancer
- Colon Cancer
- Dementia
Causes for belly fat
The most common causes of excess belly fat are:
1. Poor diet
Sugary foods such as candy and cakes, as well as drinks like soda and fruit juice can:
- Causes weight gain
- Slow a person’s metabolism
- can reduce one’s ability to lose fat
Weight loss may also be caused by low-protein and high-carb diets. People who eat less protein may feel fuller for longer periods of time.
Trans fats can lead to obesity and inflammation. Trans fats can be found in many foods including fast food, baked goods and even crackers.
American Heart Association recommends replacing trans fats with whole-grain foods, monounsaturated and polyunsaturated oils.
Checking food labels can help you determine if your food has trans fats.
2. Too much alcohol
Excessive alcohol consumption can lead to a host of health problems including liver disease, inflammation, and even death.
A 2015 report about alcohol consumption and obesity showed that excessive alcohol intake causes men to gain weight around the stomachs, but results for females are inconsistent.
3. No exercise
A person who eats more calories than they burn will gain weight.
A slow lifestyle can make it difficult to lose excess fat around the abdomen.
4. Stress
Cortisol, a steroid hormone, helps the body manage and cope with stress. Cortisol is released when a person is under extreme stress. This can affect their metabolism.
When they are feeling stressed, people often turn to food for comfort. Cortisol causes excess calories to stay around the stomach and other areas of your body for later use.
5. Genetics
Some evidence suggests that genes may play a role in obesity. Scientists believe genes may influence metabolism and behavior as well as the risk of developing obesity-related disease.
Behavior and environmental factors also play a part in obesity.
6. Poor Sleep
Study results from 2013 show that weight gain can be attributed to short sleep duration. This could cause excess belly fat. This study cannot prove causality.
A shorter sleep duration is associated with a higher food intake which may contribute to the development of abdominal obesity.
Not getting enough sleep can also lead to unhealthy eating habits, like emotional eating.
7. Smoking
While researchers may not believe smoking is a cause for belly fat, they do believe that it can be.
A 2012 study in the journal found that although obesity rates were the same for both smokers and non-smokers was higher in smokers than they are for non-smokers.
How do I lose belly fat
These steps could help you lose belly fat.
1. Improving their diet
Healthy, balanced eating habits can help people lose weight and have a positive impact on their overall health.
People might want to avoid refined carbs with low nutritional content, sugar, fatty foods and refined carbohydrates. They can instead eat lots of fruits and vegetables, lean proteins, complex carbohydrates, and other healthy foods.
2. Reduce alcohol consumption
If you are trying to lose abdominal fat, it is important to monitor your alcohol intake. Additional sugar in alcohol can lead to weight gain.
3. Increasing exercise
Sedentary living can cause many health problems, including weight gain. A good workout is essential for anyone trying to lose weight.
Strength training and aerobic exercise can be combined to reduce belly fat.
4. More sunlight
According to a 2016 study, animals exposed to sunlight could experience a decrease in weight gain or metabolic dysfunction.
The review points out that very few studies have examined the impact of sunlight on weight gain.
5. Stress reduction
A person can gain weight when they are stressed. Stress hormone cortisol can cause people to eat more because of their appetite.
Mindfulness and meditation are two of the best stress-relieving strategies.
6. Improved sleep patterns
A good night’s sleep is essential for people’s overall health.
While sleep is primarily meant to help the body rest, heal and recover, it can also have an impact on a person’s weight.
Quality sleep is crucial when trying to lose weight.
7. Stop smoking
Smoking can increase belly fat and cause other serious health problems. You can reduce your risk of excess belly fat and improve your overall health by quitting.
Summary
Excess belly fat can increase the risk of developing various health problems. Poor diet, insufficient exercise, and poor quality sleep are all possible causes.
Healthy eating habits and an active lifestyle can help you lose belly fat and reduce the chance of developing health problems.