It is not a secret that the modern lifestyle harms human health. A junk food-based diet, lack of physical exercise, and tons of stress lead to various diseases and issues. No wonder why so many people nowadays suffer from excess weight and belly fat.
Such a combination has been linked to various chronic diseases such as obesity, cardiovascular problems, diabetes, and others . To reduce the risk of mentioned health issues, you need to fight your belly fat. Although almost everyone dreams of having a perfectly flat tummy, only some of them are trying to fix their problem. If you want to improve your health and reach your body goals, you need to brace yourself because it will not be easy.
The process of reducing belly fat takes a lot of time and effort. To see any results, you need to adopt a new healthy lifestyle. Read on to find out what is the root of your problem and how to get rid of stomach overhang.
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Things You Need To Know About Belly Fat
To be able to successfully melt excess belly fat, first, you need to figure out what type of fat it is and what causes it. Let's start with fat types. There are four:
- White
- Brown
- Subcutaneous
- Visceral
While the first three types are essential for the proper functioning of your body, the fourth is the root of all your problems. It is found around your organs in the abdominal area and is the most dangerous type. Although your belly contains both subcutaneous and visceral fat, you should aim at the reduction of the latter. To do so, you need to find out how to prevent its occurrence in the future.
Here are the main reasons why you may have increased amounts of belly fat:
- Wrong diet choice. This is one of the most common causes of stomach overhang. Consumption of unhealthy foods and components, such as added sugars, saturated and trans fats, refined carbs, and salty foods adds to the amount of visceral fat and increases the risk of various health issues.
- Lack of exercise. Leading a sedentary lifestyle while consuming a caloric surplus leads to stomach fat deposition and weight gain.
- Increased stress levels. High levels of stress hormone cortisol influence metabolism, weight gain, and fat distribution. This can lead to emotional eating and unhealthy food cravings, which result in an apron belly.
- Poor sleep. Sleep deprivation can not only make you feel tired and irritated but also lead to weight gain.
- Increased alcohol consumption. Despite its liquid form, alcohol is quite rich in calories. High alcohol intake adds to a caloric surplus and may result in beer or wine belly.
A Spot Reduction Myth
Now, to the main question of this article: “How to get rid of stomach overhang?” Many people focus on their bellies and look for a solution in exercises that target their stomachs. Although it is a common belief, you can not slim down only in one area of your body, no matter how hard you try. The thing is that it is not how weight loss works.
It all begins with a caloric deficit. Your body runs out of energy from the food and starts to use the stored fat as its main energy source. This process happens all over your body, so even if you create a caloric deficit with the help of crunches, you still lose weight not only in your tummy but everywhere. Therefore, instead of focusing on burning your belly fat, aim at slimming down in general.
Tips To Help You Banish Belly Fat
As mentioned above, if you want to banish your belly fat, instead of going all-out on stomach-targeting exercises, it is better to start a balanced diet that creates an adequate caloric deficit and perform a regular full-body workout.
Here are some tips that can help you successfully reach your goal of a flat stomach:
- Eat less than you burn
This may be obvious, but stuffing yourself with French fries, pizza, and ice cream does your belly fat no good. They are high in calories and low in vital nutrients. To get rid of your stomach overhang, you need to switch up your diet.
First, find out your daily calorie requirements. This number varies individually based on such factors as age, sex, body composition, and others. After that, you need to create an adequate caloric deficit, which is 500-1,000 calories fewer than your daily calorie requirements.
- Follow a balanced diet
Burning more calories than you eat is great, and by itself, it is enough to start losing weight. However, you want to follow a balanced diet to ensure that you consume all the vital nutrients and stay healthy. Your menu should include such nutrient-dense foods as fruits and vegetables, lean meats, fatty fish, whole grains, dairy, beans and legumes, nuts and seeds, and others.
- Get enough shuteye
Sleep is extremely important for you. Getting enough sleep can not only make you feel energized, reduce stress levels, and improve your overall health, but also promote weight loss. An average adult should sleep about 7-9 hours per night.
- Move more
You can increase your energy expenditure with the help of regular exercise. The best calorie-burning training is cardio and HIIT. You can also try weight training. It will not only burn calories while you exercise but also boost your metabolism, helping you spend more energy even at rest.
If you don’t have time for a full workout, try to move more throughout the day. Go for a walk on your lunch, take the stairs instead of an elevator, use a bike instead of a car, etc.
- Stay hydrated
Drinking plenty of water can help you shed a couple of pounds and boost your overall wellness. Try to drink whenever you feel thirsty since that is the best indicator. If you don’t like plain water, you can have any other calorie-free liquid, like unsweetened coffee or tea, or infused water.
Don’t know where to start and how to effectively slim down? The BetterMe app has got you covered! Download it right now and get your personal workout plan and meal plan. Enjoy thousands of recipes, numerous exercises, a water tracker, a calorie calculator, and other useful features.
Weight Loss Resistance and Metabolic Problems
Do you have trouble losing weight, no matter how hard you try? You may suffer from weight loss resistance and metabolic problems. These two can be the most common issues preventing people from losing weight. To find out if you have such a problem and want medical assistance, you can visit the White Lotus weight loss clinic in Toronto.
If we consider other factors, the list can also include hormonal imbalances, insulin resistance, inflammation, gut health problems, etc. Hence, working with doctors is the best way to lose weight without damaging your health.
DISCLAIMER
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
