What is belly fat?

Belly fat, also known as abdominal or visceral fat, refers to the fat that accumulates around the abdominal area, particularly in the midsection. It is different from subcutaneous fat, which lies just beneath the skin, and visceral fat, which surrounds the internal organs. 

Why is belly fat bad for health?

Having belly fat is considered to be more dangerous than any other fat. Fat lying deep within the abdomen is more perilous than the fat you can pinch with your fingers.

Belly fat is considered significant because it is associated with various health risks, including:

• Increased risk of cardiovascular diseases: Excess abdominal fat is linked to higher levels of cholesterol and triglycerides, which can increase the risk of heart disease and stroke.
• Type 2 diabetes: Belly fat is closely related to insulin resistance and impaired glucose metabolism, leading to a higher risk of developing type 2 diabetes.
• Metabolic syndrome: Accumulation of belly fat is a key component of metabolic syndrome, a cluster of conditions that increase the risk of heart disease, stroke, and diabetes.
• Inflammation: Belly fat secretes certain substances that promote inflammation in the body, which can contribute to various chronic diseases.
• Hormonal imbalance: Fat cells in the abdominal area can disrupt hormonal balance, leading to further weight gain and metabolic disturbances.

 

What are the reasons of increased belly fat?

• Eating more: If you take in more calories than you burn off, you put on pounds everywhere, including in your middle. You need to cut about 500 calories a day to lose a pound.
• Age: As you age your muscle mass declines and your metabolism slows, so you don’t burn as many calories as you used to. That means you can eat the same amount and still see the number on the scale creep up. Age-acquired weight tends to collect around the middle. 
• Genetic build up: If you eat right and exercise and those stubborn pounds still won’t go, your genes could be to blame. Another clue is if other family members struggle with their weight. Genes control how your body burns calories, how quickly you feel full, and whether you gain weight in your thighs, butt, or belly.
• Unhealthy gut: Your intestines are home to trillions of bacteria. Some of these germs live in harmony with you and help your body digest food. Others break down food so much that your body absorbs more calories from it and stores more energy in the form of fat.
• Not exercising enough: Although diet plays a major part in weight gain, lack of movement contributes, too. Specially if you have a seating job or sedentary lifestyle increased belly fat is bound is a common symptom.
• Stress and central obesity: If there are high levels of stress at work or day to day life it directly affects your belly fat. Chronic stress can lead to increased cortisol levels, which promotes the storage of fat, especially visceral fat, in the abdominal region

8 proven methods to reduce belly fat

1) Exercise/ Keep moving: 

Exercise can help reduce your waist circumference. Even if you don’t lose weight, you lose visceral belly fat and gain muscle mass. Engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking or bicycling at a casual pace and create opportunities to add motion to routine tasks. Like park farther from your destination and walk the rest of the way, take the stairs instead of the elevator, and stand or walk while you talk on the phone.

Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity (such as brisk walking) and strength training (exercising with weights). Spot exercises, such as sit-ups, can tighten abdominal muscles but won’t get at visceral fat. Exercise can also help keep fat from coming back.

2) Eating a healthy diet:

Choosing a balanced diet will help you achieve and maintain a healthy weight. Avoid products that seem to encourage belly fat deposition, especially simple sugars like fructose-sweetened foods and beverages. Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Limit consumption of sugary beverages, refined carbohydrates, and high-fat foods.

3) Get adequate sleep:

Lack of sleep has been linked to weight gain and increased abdominal fat. Aim for 7-9 hours of quality sleep per night to support overall health and weight management. A five-year study found that adults under age 40 who slept five hours or less a night accumulated significantly more visceral fat. But too much isn’t good, either young adults who slept more than eight hours also added visceral fat.

4) Reduce stress levels:

Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone.Research shows that high cortisol levels increase appetite and drive abdominal fat storage So, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle. To help reduce belly fat, engage in activities that relieve stress. Practicing yoga or meditation can be effective.

5) Cut down on sugary beverages:

Drinking too many sugary drinks like soda has been linked to increased visceral fat accumulation and a larger waist circumference. Sugar is direct calorie that leads up to fat mass if not utilised properly. So smart way to have sugary beverages is to have it while you are on the go so that you don’t end up adding it to extra weight.

6) Increase protein intake:

Having a balanced meal with good amounts of proteins will result is reduction of visceral fat. Dietary patterns that are higher in protein may help promote belly fat loss. A review including 23,876 people linked higher protein diet to a smaller waist circumference.

7)Fasting frequently: 

There’s are certain researches showing that certain types of fasting may help improve your cholesterol, blood pressure, glucose levels, insulin sensitivity, and other health issues. Studies also show that your health changes for the better when you fast. You should still add more fruits, veggies, and whole grains, too, if you don’t already eat enough of them. 

8) Watch Portion Sizes: 

Be mindful of portion sizes to avoid overeating. Use smaller plates, bowls, and utensils to help control portions, and pay attention to hunger and fullness cues. At times we disguise hydration as hunger so make sure you are not over indulging on food that is not required to the body. Instead have a glass of water and see how you feel about eating. This might actually help with controlled eating
Lastly you need to remember that reducing belly fat takes time and consistency. Focus on making sustainable lifestyle changes rather than quick-fix solutions.