Losing weight is hard enough, but losing belly seems like an impossible mission. Understand how to go on a diet to lose belly fat and learn what strategies to adopt to make your plan work.
Everyone has belly fat. Even if it is invisible in some skinny people, it is still there. And it’s okay to have belly fat, but excess belly fat, especially visceral fat, can put your health at risk.
Fortunately, it is possible to lose weight and get rid of the extra fat, but it takes effort and dedication. Also, know the first steps to losing belly fat and find out if there is the best exercise to lose belly fat more efficiently.
If your interest is in losing belly fat, check out some soup recipes to slim down and lose belly fat and learn how to make some teas that slim down and promote belly loss.
Many diets guarantee that you will lose belly in a short time, but why is it then that few work? Are you doing something wrong, or are they hiding necessary steps from you?
Learn how to lose weight fast and healthy and lose the belly that bothers you so much.
Abdominal Fat
As we have already said, all people have belly fat. This is because we all need a type of fat called visceral. Visceral fat is the fat found below the deepest layers of the skin and covers vital organs such as the heart, lungs, liver, etc.
While visceral fat is necessary to protect your organs, too much of it is never good. In addition to increasing abdominal measurements, visceral fat accumulation raises the risk of heart disease, high blood pressure, type 2 diabetes, dementia, and even some types of cancer. Check out data from a study that shows that excess belly fat can make the brain shrink, increasing the risk of dementia.
The risk of obesity also increases. According to Kristen Hairston, a professor of endocrinology and metabolism at Wake Forest School of Medicine, and Carol Shively, a professor of medicine at the same university, obesity causes your body to store fat in places where it shouldn’t have fat, such as this is the case inside some organs and in the region around the heart.
There is a straightforward way to check if you have excess visceral fat. Take a tape measure, stand up and measure your waist circumference by passing the tape across your belly button. Measures considered healthy are a maximum of 88.9 cm for women and 101.6 cm for men.
Why Is Losing Belly So Hard?
Even adopting fancy diets to lose fat can be not easy to reduce. And do you know why this happens?
Well, experts say that visceral fat is like physical inactivity. This means that even following a strict diet, those who have a sedentary lifestyle will find it much more challenging to lose belly fat.
You’ve just discovered one of the essential steps to losing belly fat: you have to incorporate physical activities into your routine, or your diet won’t make you lose belly fat. Check out below for more details on which exercises to do and the other steps to lose weight and lose the belly.
Essential Steps To Lose Belly Fat
It takes a lot of effort to lose fat, especially from the belly. The four steps described below are fundamental and can be considered the pillars to losing belly fat.
Focus On Healthy Eating
Despite a lot of talk about diets to dry the belly, the truth is that there is no magic diet to lose belly, much less one that works for everyone.
It doesn’t matter what kind of diet you follow in practice. The most important thing is to have a low-calorie diet while still getting the nutrients your body needs.
Healthy foods should always be prioritized, as they are nutritious and satiating much more than processed or artificially sweetened foods.
Build a simple eating plan that contains an adequate amount of fiber-rich carbohydrates and good sources of protein and healthy fats. In addition to increasing the feeling of satiety, fiber can help eliminate visceral fat.
Manage Stress
Believe it or not, stress can make your belly grow. Stress can trigger the adrenal glands that produce cortisol (the stress hormone). Research published in 2004 in the journal Endocrinology and 2009 in the journal Molecular and Cellular Endocrinology indicates that high cortisol levels can increase appetite and contribute to increased stores of abdominal fat.
Do Physical Exercises
Physical exercise is essential for several reasons. In addition to helping you lose belly fat and the rest of your body, training is necessary for good health.
Sleep Well
Once you’ve adjusted your diet, included frequent physical activity in your routine, and managed your stress better, you can get to the easy part: getting good sleep.
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